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8 Ways to eat healthy during the festive season 

8 Ways to eat healthy during the festive season 

The festival of lights is incomplete without sweet delights. Diwali is one of the most important Hindu festivals, and it is widely celebrated throughout India. Food is an important part of all our festivals.

While it is difficult to say no to festive treats, healthy eating often takes a back seat during this time of year. But don’t worry! You don’t have to give up all of your favourite treats during the holidays; simply replace them with healthy alternatives to cut down on calories.

Here are a few ways to eat healthy:

1. Portion sizes matter – this applies to both your food and drink.  When eating watch your portions and eat more of vegetable and baked, grilled, roasted, foods than red meats, fried and seet foods.

Remember that a 12-ounce glass of beer contains approximately 150 calories, a 5-ounce glass of red wine contains approximately 125 calories, and a 1.5-ounce shot of gin, rum, vodka, whiskey, or tequila contains approximately 100 calories, and drink accordingly.

4. Don’t fry, just bake! – Snacks such as mathis and samosas can be baked rather than fried, which not just saves calories but also are healthier as they contain lesser amounts of oil.

Kebabs, cutlets, and tikka masala can all be baked with plenty of seasoning and very little oil. Alternatively, you can use the air-frying method, which significantly reduces the amount of oil used while maintaining the same taste. This method can be used to cook pakoras and other snacks too.

5. Reduce soda intake – When you go out to drink, avoid sweet syrups, sweetened carbonated beverages, and fruit juices in favour of plain soda or sparkling water. Apart from significantly lowering your calorie intake, it will also assist you in lowering your total sugar consumption.

6. Eat before you step out – Eat before you go out to party. During the holiday season, you may need to go out every day or very frequently. As a result, it is best to eat your meal before leaving and stick to small amounts of non-fried snacks.

You can eat a snack, preferably one high in protein, before leaving so you don’t arrive at the party hungry. A handful of nuts, an apple or salad, a bowl of soup, are all good options.

7. Workout – As the festival approaches, it is important to plan ahead of time for a workout.

8. Nuts all the way! – A platter of festive fare typically includes mithai, namkeen, and dry fruits. So, if you have a choice, go for nuts like almonds and walnuts. Watching what you eat is important for controlling your calorie intake during the holiday season, but so is burning the calories you consume.

So don’t put off your workout, bake savoury snacks, stay away from crackers and spread love!

Happy Diwali!

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Foods to heal your Leaky gut!

Categories Infertility Diet

Foods to help IVF treatment: what you must eat and avoid

Foods to help IVF treatment: what you must eat and avoid

Let us understand what IVF treatment is and how healthy food intake can lead to positive results in your lives.

What is IVF?

IVF is an abbreviation for in vitro fertilisation. It is one of the more well-known types of assisted reproductive technology (ART). IVF works by combining medications and surgical procedures to assist sperm in fertilising an egg and the fertilised egg in implanting in your uterus.

During IVF, mature eggs are extracted from the ovaries and fertilised in a laboratory with sperms. The fertilised egg (embryo) or eggs (embryos) are then placed in the uterus. A full IVF cycle takes about three weeks or more.

Can dietary changes help your IVF treatment?

Diet and lifestyle choices are critical to the success of IVF. If you consume unhealthy foods high in saturated fats and poor sources of macro and micronutrients, your health will suffer as a result. It is critical to maintain a healthy diet when attempting to conceive using assisted reproductive technologies such as IVF.

Foods you must eat

● Whole grains – Prioritizing at least four servings of whole grains per day is linked to a higher chance of pregnancy after IVF treatment.

● Beans and Lentils – Beans and lentils are high in fibre and folate, both of which are essential for maintaining a healthy hormonal balance. Lentils are also high in the polyamine spermidine, which may aid sperm fertilisation.

 Citrus fruits – They contain not only potassium and calcium, but also folate, which helps regulate ovulation and creates a healthy environment for eggs.

● Pomegranate – Pomegranate’s antioxidant properties improve sperm quality.

● Salmon – Salmon is a fertility all-star because it is high in omega-3 fatty acids, which help balance your reproductive system and keep you as healthy as possible.

● Eggs – Eggs are frequently cited as one of the most effective foods for promoting fertility because they are high in protein, high in vitamins B12 and E, and high in good monounsaturated fats like DHA.

 Leafy greens – Dark, leafy greens are an excellent addition to any diet, but spinach’s versatility makes it an easy ingredient to incorporate into meals when trying to boost ovulation.

● Dried nuts & fruits –  Pregnant women should consume dry fruits and nuts. Consume cashews, almonds, raisins, dates, walnuts, and pistas. Dry fruits are high in nutrients and should be consumed on a daily basis.

 Lean meat – This is an excellent source of iron, which aids in the prevention of anaemia, lowers the risk of ovulatory infertility, and aids in the production and function of red blood cells.

● Berries – Berries, particularly blueberries and raspberries, are high in antioxidants and anti-inflammatory phytonutrients, which both promote fertility.

● Sweet potatoes – Sweet potatoes and yams contain vitamins that promote fertility. They contain beta-carotene, which aids in progesterone production and is essential for embryo development.

Foods you must avoid

● Full-fat milk – The fat content of whole milk dairy foods may influence fertility by modulating oestrogen levels in the body.

 Processed meats – Processed meats can also be high in trans fats and saturated fats, both of which have been linked to decreased fertility.

● Alcohol – Alcohol can disrupt ovulation and menstrual cycle regularity, as well as reproductive hormones like estradiol, testosterone, and LH, making conception difficult.

● Carbonated drinks with high sugar levels – Toxins found in processed foods (such as refined carbs and sugars), as well as the inflammation these cause. These foods can damage the cells lining a woman’s womb, potentially preventing a successful pregnancy.

 Mercury -rich fish – Mercury can also affect oestrogen levels and function, as well as fertility in women. It can cause polycystic ovary syndrome, premenstrual syndrome, premature menopause, and endometriosis. It’s basically bad news for anyone trying to conceive!

 Cigarettes – Cigarette smoking can have a negative impact on fertility, making it more difficult to conceive.

In case you’re struggling with conceiving or undergoing IVF treatment and need help, contact Kanupriya Khanna who’s been working in this field since 2003.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: DIET IN ENDOMETRIOSIS

Categories Other nutrition blog

Foods to heal your Leaky gut!

Foods to heal your Leaky gut!

If you suffer from chronic diarrhoea, constipation, gas, or bloating in addition to a weakened immune system, your problem may be more complicated than what it seems. There is a good chance that you have a leaky gut. Let’s understand what a leaky gut is in detail.

What is a leaky gut?

The integrity of the gut lining, which typically acts as the intestines’ protective barrier, is compromised by the condition known as leaky gut syndrome. It also goes by the name “intestinal permeability,” and it develops when the gut wall is compromised, enabling substances that shouldn’t ordinarily enter the bloodstream to do so, such as pathogens, bacteria, toxins, etc.

What are the causes of leaky gut?

● medical conditions such as coeliac disease, autoimmune diseases of the digestive tract like IBS; certain other diseases may also cause leaky gut,such as diabetes, fibromyalgia, asthma, etc. Alcohol abuse can also cause leaky gut syndrome.

● Chemotherapy

● Overloading the body with toxins, which can cause leaky gut syndrome. Every day, we come into contact with more than 80,000 chemicals and other harmful substances. However, antibiotics, herbicides, aspirin, and contaminated water are the primary offenders.

What to eat when you have a leaky gut?

● Vegetables – broccoli, carrots, brinjal, beetroot, spinach, ginger, mushrooms, potatoes, yams, and squash are examples of vegetables and roots.

● Fruits – fruits including strawberries, grapes, oranges, bananas, lemons, limes, coconuts and pineapples. A simple approach to get vitamins and minerals is to eat two to three servings of fruit each day.

● Omega-3 fats – Healthy omega-3 fats are present in foods such as salmon, walnuts, flax seeds, etc.

● Fermented foods –  Foods high in probiotics, such as kimchi, unpasteurized sauerkraut, and lacto-fermented pickles, support a healthy immune system, ward against pathogens, and safeguard the gut lining.

Please note: Choosing a low-FODMAP diet may be more advantageous if you believe that IBS is the cause of your leaky gut or if your symptoms do not get better after eating the foods recommended above.

● Healthy fats – they are easy on the gut and are found in egg yolks, avocados, ghee, and coconut oil.

● Gluten-free grains – Gluten is a protein that can be found in a variety of products made from flour, such as bread and pasta. The vast spectrum of gluten sensitivity is now recognised, and it is recommended that those who have a leaky gut, stay away from gluten for a while. Each person’s time frame will be different.

What to avoid when you have a leaky gut?

● Refined oils – Some oils, such as soybean and sunflower, increase inflammation and make leaky gut symptoms worse. Furthermore, gut bacteria may be impacted by a diet high in long chain fatty acids. For salads, stick to extra virgin olive oil, and for cooking, use coconut oil.

● Gluten – wheat, rye, and barley should be avoided.

● Processed foods – Processed foods that are made with synthetic food additive like carboxymethylcellulose (used as a stabiliser and thickener in milk, ice cream, baked products, etc), and polysorbate-80 (used as an emulsifier in salad dressings, chocolates, etc.) have been proven to exacerbate leaky gut.

● Alcohol – Drink in moderation. Drinking too much alcohol interacts with several proteins to enhance intestinal permeability.

● Dairy products – Milk, cheese, ice cream, and other dairy items can be notoriously difficult to digest. In fact, over 65% of people have lactose intolerance, which means they lack enough of the enzyme (lactase) required to break down lactose correctly. GI distress could result from this.

In case of further help, contact Kanupriya Khanna, who is regarded as one of the best dietitians in Delhi, (with over 18 years of experience) because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read :Foods for Breast cancer prevention!

Categories Other nutrition blog

Foods for Breast cancer prevention!

Foods for Breast cancer prevention!

Breast cancer prevention begins with healthy habits like limiting alcohol consumption and staying physically active but that’s not it. You must watch what you eat as well.

A woman’s risk of breast cancer can be reduced by eating more foods rich in cancer-fighting nutrients and antioxidants.

Certain vitamins and nutrients can lower your risk of developing breast cancer.

Let’s learn more about the types of foods you should add to your platter next time you make a diet chart.

● Leafy veggies – Kale, spinach, and collard greens are just a few of the dark, leafy greens that can help prevent breast cancer. Leafy greens are high in antioxidants, which can kill free radicals that cause cancer.  Dark leafy greens complement almost every meal. Sauté them in olive oil and garlic, or add them to salads and sandwiches. They also go well in soups and chilis.

● Fermented foods – Probiotics, which are live “healthy” bacteria and yeasts, are abundant in fermented foods. Probiotics are beneficial to digestion. They can also keep harmful toxins that cause breast cancer from entering your body. Probiotics can even boost the immune system’s ability to fight cancer.

● Befriend whole grains – You may be less likely to develop breast cancer if you consume unprocessed wheat, rye, oats, quinoa, rice, and barley. These foods contain phytochemicals, which may reduce the likelihood of it returning. They can also help prevent cardiovascular disease, and survivors have a better chance because some treatments can harm the heart.

● More herbs and spices – Spices and herbs are frequently used in small amounts to flavour foods. However, these foods are high in antioxidants, vitamins, and fatty acids, which may help prevent breast cancer. Furthermore, they can be added to nearly any meal to enhance its flavour and nutritional value.

● Turmeric – It is a well-known cancer-fighting spice. This spice is anti-inflammatory and anti-cell-damaging. Curcumin is the primary anti-cancer agent in turmeric. Turmeric is an earthy, peppery spice that is commonly used in Indian dishes and curries. This spice can also be used to flavour rice, soups, and tea.

● Green tea – Green tea contains compounds and antioxidants that lower a woman’s risk of developing breast cancer. Green tea has the ability to reduce inflammation and destroy free radicals that cause cancer.

● Fruits – Citrus fruits are high in compounds that may help prevent breast cancer, such as folate, vitamin C, and carotenoids such as beta cryptoxanthin and beta carotene, as well as flavonoid antioxidants such as quercetin, hesperetin, and naringenin. These nutrients have anti-cancer, anti-inflammatory, and antioxidant properties.

● Fish – Fish contains a lot of omega-3 fatty acids. Because anti-cancer nutrition guidelines recommend limiting your intake of red meat and processed meats, including bacon and packaged deli meats, it’s a smart lean protein source — and a great addition to a breast cancer prevention plan. Instead, choose omega-3-rich fish such as salmon, mackerel, sardines, and tuna as breast cancer diet options.

● Soy – Soy is a nutritious food that may help lower the risk of breast cancer. It is a plant-based product that is high in protein, good fat, vitamins, and minerals while being low in carbohydrates. It contains isoflavones, which are antioxidants. It also helps lower low-density lipoprotein or “bad,” cholesterol levels and thus the risk of heart disease.

What to avoid

● Alcohol – Alcohol can raise oestrogen levels and damage DNA. Women who consume three alcoholic beverages per week have a 15% increased risk of developing breast cancer.

● Fat – Although processed food fat appears to increase the risk of breast cancer, some plant-based fats may help reduce it. Trans fats are a type of fat found in processed and ready-to-eat foods. Trans fats are most commonly found in processed foods like fried foods, crackers, donuts, and packaged cookies or pastries. Trans fat consumption should be limited whenever possible.

● Red meat – Cold cuts and processed meats are high in fat, salt, and preservatives. These may increase rather than decrease the risk of developing breast cancer. Overall, reducing a food’s processing makes it healthier.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi with over 19 years of experience. Get in touch with her as she is making a difference in people’s lives by instilling good eating habits and lifestyles

Also Read: Healthy fasting: the ultimate guide to eating right this Navratri

Categories Everything

Healthy fasting: the ultimate guide to eating right this Navratri

Healthy fasting: the ultimate guide to eating right this Navratri

The auspicious festival has begun and you are all set to venture into the enchanting journey! Fasting is good for your body but you must plan your meals to stay energized whole day.

Here’s a list of foods to eat during Navratri.

Rajgira – Amaranth grain, also known as rajgira, is high in protein, manganese, iron, and phosphorus. During the fast, it is either puffed or used as flour. Rajgira chikki is a popular sweet dish that can satisfy your sweet tooth. As a filling breakfast, try making a roti with rajgira flour or puffed amaranth porridge with nuts.

Kuttu Atta – Kuttu atta, or buckwheat flour, is high in fibre, which aids in detoxification. Proteins, B-complex vitamins, and minerals such as phosphorus, magnesium, iron, zinc, copper, and manganese are also abundant.

Buckwheat’s fatty acids help to regulate blood glucose, blood pressure, and cholesterol. Puris are traditionally made from Kuttu flour. Make rotis out of these puris by giving them a healthy twist. You can also add boiled and mashed sweet potato for binding.

Singhara Atta – Water chestnut flour, also known as singhara atta, is made from ground water chestnuts that have been dried. Singhara ka Atta is high in minerals and vitamins. It contains vitamin B and potassium. It also has a high concentration of antioxidants. The best way to consume singhara atta is to make rotis with it. Dhoklas can also be made with singhara atta.

Samak Chawal – Barnyard millet or Samak chawal can be used in place of rice because when cooked, it tastes almost identical to broken brown rice. It gives you energy and is high in fibre, B-complex vitamins, and minerals like iron and magnesium. It is also said to be high in phytochemicals, which aid in cholesterol reduction.

Makhana –  lotus seeds or makhana is high in antioxidants and functions as an anti-aging food by preventing white hair, wrinkles, and premature ageing. Its high fibre content prevents constipation, aids in waste removal, and prevents the buildup of toxins. These nuts are low in fats and sodium, but high in magnesium and potassium, which aid in the management of hypertension, diabetes, palpitation, and insomnia.

Dry fruits, nuts and seeds – Dry fruits are packed with health benefits. During fasts, almonds, pistachios, cashew nuts, and raisins are eaten. A handful of nuts can be eaten as a snack or for breakfast to provide you with energy throughout the day. Add some seed powder to your milkshakes or smoothies for a more healthy and filling snack.

Fruits & vegetables – A bowl of fresh fruits provides sumptuousness while adhering to your fasting regimen. Vegetables commonly consumed during Navratri include bottle gourd, potato, pumpkin, colocasia, yam, sweet potato, cucumber, raw plantain, carrot, raw papaya.

Sabudana – tapioca pearls or sago or Sabudana is a high-carbohydrate food that provides a much-needed energy boost during fasts. It also has a cooling effect on the body and is easily digestible.

Milk & dairy – During Navratri, milk and dairy provide protein, as well as vitamins and minerals.

A few essential tips for you to follow during these nine days.

Eat sattvic food

Fasting during Navratri is one way to detoxify your body. Avoid complicated, unhealthy recipes in favour of sattvic foods like fruits and healthy greens. Water-rich vegetables such as bottle gourd, pumpkin, cucumber are among the best choices. Meanwhile, snack on watermelons, bananas, or papayas. The diet will not only keep you full, but it will also help you cleanse your body from the inside out.

Hydrate yourself!

It is critical to maintain hydration. In addition to water, there is coconut water, lemon juice, and buttermilk. Although many people consume caffeine during Navratri, they replace it with green tea. During the fasting period and the scorching heat, these healthy drinks will keep your digestive system intact.

Avoid overeating

Overeating is a common mistake that people make when fasting. Avoid eating in between meals and avoid bingeing. This can have a negative impact on your health as well as lead to unhealthy weight gain. As a result, consume small portions throughout the day, such as fruits, nuts, and healthy snacks like makhana, to avoid overeating at mealtime.

Make a meal plan

People often take their eating habits for granted during Navratri, a 9-day fasting festival. This can cause an abrupt change in your physical health. Instead of snacking at random, try to plan your meals for the day.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Anti-acne diet: everything you need to know

Categories Other nutrition blog

Anti-acne diet: everything you need to know

Anti-acne diet: everything you need to know

Acne and pimples are a clear indication that the body is out of balance and is expelling excess oil.

Most of us want that amazing glow throughout the day, but then there’s the issue of acne or pimples, which can be very demoralising.

What is acne?

Acne is a common skin condition caused by clogged hair follicles beneath the skin. Sebum (oil that keeps skin from drying out) and dead skin cells clog pores, resulting in outbreaks of lesions known as pimples or zits. The outbreaks usually appear on the face, but they can also appear on the back, chest, and shoulders.

Acne is an inflammatory skin disorder characterised by sebaceous (oil) glands that connect to hair follicles containing fine hair.

What causes acne?

● Hormones – Acne may be caused by an increase in androgens, which are male sex hormones. These naturally increase in both boys and girls during puberty, causing the sebaceous glands to enlarge and produce more sebum. Acne can also be caused by hormonal changes during pregnancy.

● Heredity – If your parents had acne, you are more likely to develop acne.

● Medications – Acne can be caused by certain medications, including those containing hormones, corticosteroids, and lithium.

● Age – Acne can affect people of all ages, but it is more common in teenagers.

How does your diet affect your skin?

A low-glycemic diet may help reduce acne because it eliminates blood sugar spikes. When your blood sugar levels rise, inflammation spreads throughout your body. These spikes also stimulate your body’s production of sebum, an oily substance found in your skin.

Foods to avoid to keep acne away!

● Fried foods

Fried foods or items with a lot of grease, such as pizzas and burgers, have extra fat. Excess oil and fat can cause a pimple outbreak.

● Dairy products

Drinking low fat and skimmed milk causes an increase in acne. However, the link between milk and acne is still unclear. It is believed that dairy contains hormones (given to cattle for increased milk production), which in turn cause certain hormonal imbalances in our bodies, leading to acne.

● Sugar

Sugars, which we consume in our homes as refined white sugar and in other forms such as sodas, packaged juices, desserts, and so on, are high in refined carbs. These are quickly absorbed into the bloodstream, raising blood sugar levels. The increase in insulin levels also pushes excess sugar into your cells, causing acne.

Foods to consume:

Foods rich in omega-3 fatty acids

These fatty acids are mostly found in protein sources like eggs and fish, as well as a few plant sources.  omega-3 fatty acids are anti-inflammatory, and those who consumed omega-3s had less acne.

Include omega-3 fatty acid-rich chia seeds and flaxseeds in your diet.

Foods containing Vitamins A, D and E

When applied topically, vitamin A (retinol) combats acne. Retinol is extremely effective in treating acne inflammation.

Antioxidant rich foods

One of the primary causes of acne is oxidative stress. The antioxidant defence system in your body, which includes catalase and the enzyme superoxide dismutase, regulates the production of reactive oxygen species and thus maintains the redox balance of the cells. Oxidative stress is caused by high levels of ROS and low levels of antioxidants. Consume foods high in antioxidants to avoid acne.

Antioxidant rich foods to consume:

● Dark chocolate

● Berries (cranberry, mulberry, goji berry, blackberry, and wild blueberry)

● Kidney beans

● Raisins

● Green tea

● Broccoli

● Tomatoes

Foods containing zinc

Zinc is found in chickpeas, beans, seeds such as pumpkin and sunflower seeds, meat, and shellfish. Acne may be more common in people who have low zinc levels in their bodies.

Zinc is also effective against acne-causing bacteria.

Other micronutrients 

Selenium:  People with acne vulgaris can have low levels of selenium in their bodies. You can take supplements to increase your selenium levels.

Vitamin C: This antioxidant is a skin saver. It not only stimulates cell regeneration, but it also clears acne and reduces breakouts.

Takeaway

Diet and skin health are inextricably linked. While eating healthy will not eliminate inflammation and zits overnight, it will benefit your skin in the long run.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Foods to eat when you have period cramps

Categories Other nutrition blog

Foods to eat when you have period cramps

Foods to eat when you have period cramps

It’s that time of the month again and you are cluelessly scrolling your list to order food from the nearest cafe. With one hand on your abdomen and another on the phone, wishing for the painful cramps to go away. Sounds familiar, right?

Period cramps can disturb our daily routine and affect our mental, emotional health negatively. Many ladies rely on painkillers to curb the pain but they are not a permanent cure; therefore I am here to help you discover natural ways that will make these irksome cramps leave!

Here’s a list of food to eat when you have period cramps.

1. Dark Chocolate – Ladies, you no longer require an excuse to delve. Dark chocolate not only satisfies your sweet tooth during your period, but it’s also high in potassium, which helps your muscles function, which is ideal for when cramps strike!

2. Nuts – Magnesium is one of several supplements that have been shown to potentially alleviate menstrual cramps. Nuts and seeds are high in magnesium and vitamin E therefore consuming a handful of these will help you get rid of the painful cramps.

3. Leafy veggies – Spinach, kale, broccoli, cabbage, cauliflower, and other green leafy vegetables are examples. They are high in calcium and magnesium, both of which aid in period pain relief.

4. Bananas – Bananas are widely available and have been shown to relieve period cramps. They are high in fibre and will aid in regular bowel movements. As a result, you may feel less bloated and have less overall pain. Bananas are also high in potassium, which has been shown to reduce the severity of period cramps. Bananas are high in natural sugars, so consume them in moderation.

5. Kiwis – Kiwis, contain fibre, which can help move things along so that you don’t get constipated on top of your cramping.

6. Pineapples – Pineapples, in addition to being delicious, contain bromelain, an enzyme that fights inflammation and reduces cramps.

7. Chamomile tea – Chamomile tea is an excellent remedy for menstrual cramps. It has anti-inflammatory properties, which help to alleviate cramping. Chamomile tea, which has a calming effect on the nervous system, may also help with your mood.

8. Ginger – Ginger is a fantastic ingredient that can help you during your period! Because it has anti-inflammatory properties, it can alleviate painful cramps. Additionally, if your period is accompanied by nausea, sickness, or stomach upset, ginger can help to alleviate these symptoms as well.

9. Oats – They’re high in fibre, which helps you feel fuller for longer after eating, and they’re also high in zinc and magnesium. Magnesium relieves cramps by relaxing blood vessels and also aids in the regulation of serotonin, a chemical in the brain associated with mental health.

What to avoid during periods

1. Caffeine – Caffeine causes blood vessels to constrict. This can cause your uterus to constrict, making cramps more painful. If you rely on caffeine to get you through the afternoon slump, try eating a high-protein snack or going for a quick 10-minute walk.

2. Fried foods – Excessive consumption of oily, fried, and fatty foods can aggravate cramping, so fatty foods may not be the best period pain relief food. These foods contain a lot of trans fat, which can raise oestrogen levels and cause discomfort and mood swings. Instead of fried foods, eat crunchy vegetables such as cucumbers and carrots, as well as roasted snacks.

3. Red meat – Saturated fats are abundant in foods such as bacon, and some substances found in fatty dark meat increase prostaglandins in your body, which constrict blood vessels and cause muscles to contract.

4. Alcohol – Another inflammatory component of our diet is alcohol. Alcohol has a depressant effect, if women already suffer from PMS and feel low or moody around their period, alcohol may  exacerbate those feelings.

Takeaway

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Insomnia: foods to improve your sleep

Categories Other nutrition blog

Insomnia: foods to improve your sleep

Insomnia: foods to improve your sleep

Do you find it difficult to fall asleep peacefully? Do you have nocturnal awakenings and find it difficult to fall back asleep?

Instead of tossing and turning in bed, you should take action on these symptoms, because poor sleep is not only bad for your health, but it can also be an indicator of other mental health problems. Do not reach out for sleeping pills as a temporary solution; rather eat foods that will put you to sleep easily.

What is insomnia?

Insomnia is one of the most common sleep disorders, with approximately 30% of adults reporting short-term issues and 10% reporting chronic insomnia. Chronic insomnia causes cognitive decline, worsens lifestyle diseases, and impairs decision-making and memory power.

Here are the 9 best foods to consume before bed to improve your sleep quality.

1. Chamomile tea – Chamomile tea boosts the immune system and reduces anxiety and depression, both of which are major causes of sleep disorders. Apigenin, an antioxidant, is also found in chamomile tea. This antioxidant binds to brain receptors that promote sleep and prevent insomnia. Furthermore, when consumed before bedtime, this herbal tea helps to calm the nerves.

2. Walnuts – Walnuts are good for your heart and they’ve also been found to contain their own form of melatonin, a hormone that helps our bodies regulate a healthy sleep-wake cycle. You must try snacking on a small handful about 20 minutes before bed to help you relax and achieve a deeper state of restful sleep.

3. Almonds – Everyone is aware of the health benefits of almonds! Almonds are high in magnesium. Magnesium has been shown to help people who suffer from insomnia. It helps to regulate the stress hormone Cortisol, which is known to disrupt sleep. So, the next time you feel a midnight slump, a handful of almonds is a healthy snack to reach for.

4. Dark chocolate – Dark chocolates can be consumed at any time of day! This sinful delicacy helps to relax both the mind and the body by raising Serotonin levels!

5. Lean proteins – Low-fat cheese, chicken, turkey, and fish are examples of lean proteins. These foods are high in tryptophan, an amino acid that boosts serotonin levels. Egg whites, soybeans, and pumpkin seeds are also high in tryptophan. On the other hand, stay away from high-fat cheeses, chicken wings, and deep-fried fish. These are more difficult to digest and can keep you awake.

6. Passion flower tea – Try sipping a cup of passionflower tea right before bed for a restful night’s sleep. This tea has a mild sedative effect. It can be made by using dried passionflower (or a tea bag) in boiling water.

7. Kiwi fruit – Kiwis’ sleep-inducing properties are sometimes attributed to serotonin. Serotonin is a brain chemical that aids in the regulation of your sleep cycle. It has also been suggested that the anti-inflammatory antioxidants found in kiwis, such as vitamin C and carotenoids, may play a role in improving sleep.

8. Bananas – This delicious fruit helps with insomnia in three ways as they are a source of magnesium, serotonin, and melatonin.

9. Oatmeal – Eating oats promotes the production of melatonin, which is required for sleep. Tryptophan, an amino acid, a precursor for serotonin is also found in oats.

Takeaway

Look around your kitchen before reaching for the sleeping pills. These nutritionist-recommended methods may help you fall — and stay — asleep. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Intermittent Fasting: What You Need to Know

Categories Everything

Intermittent Fasting: What You Need to Know 

Intermittent Fasting: What You Need to Know 

Fasting has been practiced since the dawn of time. Ancient hunter-gatherers couldn’t find anything to eat for days. As a result, humans evolved to be able to survive for extended periods without food.

In the modern era, people avoid food for hours on purpose. Scientifically, it is a good thing to give your gut a break therefore it is essential to know about intermittent fasting.

What is intermittent fasting? 

Intermittent fasting is an eating pattern that alternates between fasting and eating periods. It does not specify which foods to eat, but rather when to eat them. In this regard, it is not a diet in the traditional sense, but rather an eating pattern.

How does intermittent fasting work?

There are several approaches to intermittent fasting, but they all revolve around establishing regular eating and fasting times. For example, you could try eating only eight hours a day and fasting the rest of the time. You could also choose to eat only one meal per day two days per week.

Intermittent fasting works by extending the time between when your body has burned through the calories from your last meal and begins to burn fat.

Body types

1. Ectomorph is a body type that is described as tall and slim, with narrow shoulders and a low muscle mass percentage.

Physical characteristics:

● Leaner body
● Slightly taller than average
● Less body fat percentage
● Women will typically have narrower hips and smaller breasts
● People with an ectomorph body type usually have a faster metabolism, and therefore lose weight easily. However, they have more difficulty with putting on muscle
2. A mesomorph body type is characterized by a body that is usually leaner, with more muscles, toned arms and less body fat percentage.

Physical characteristics

● More muscular body
● Toned arms
● Leaner body
● Women will usually have a more athletic build with a small waist

In addition, people with a mesomorph body type will usually have an easier time putting on and keeping muscle. They have a faster metabolism and a lower body fat percentage. They can generally lose weight easily.

3. Endomorph body type is characterized by a body that is shorter stature with a wide frame and a higher composition of body fat.

Physical characteristics

● Shorter stature or height
● Wider or rounder frame
● Higher percentage of body fat
● Women tend to have a curvier, pear-shaped body

People with an endomorph body type can easily put on muscle mass, but have an overall slower metabolism, higher tendency for fat accumulation and more difficulty with weight loss.

Methods 

There are several ways to do intermittent fasting.

1. 12 hours a day – The guidelines are straightforward. Every day, a person must choose and follow a 12-hour fasting window.

2. Fasting for two days a week – On two non-consecutive days of the week, you consume 500-600 calories but eat normally on the other five.

3. 24 hours – This involves fasting for 24 hours once or twice a week, such as not eating from dinner one day to dinner the next.

4. 16/8 – This method entails skipping either breakfast or dinner, and limiting your daily eating period to 8 hours, such as 1-9 p.m. You fast for 16 hours in between. Endomorph people must follow 16 hours of intermittent fasting because they can quickly add muscle growth.

5. 14/10 – Mesomorphs can easily benefit from following intermittent fasting for 12-14 hours. Ectomorphs may have difficulty gaining weight and muscle no matter what they eat or do in the gym. They don’t gain weight easily so fasting for 12-14 hours is suitable for them as well.

What are the benefits of intermittent fasting? 

Intermittent fasting is more beneficial than other diets for reducing inflammation and improving inflammation-related conditions like:

● Alzheimer’s disease

● Arthritis\sAsthma

● Stroke

Some other health benefits of intermittent fasting are:

● Memory and thinking – Intermittent fasting improves verbal memory in adults.

● Physical ability – Fasting for 16 hours results in fat loss while maintaining muscle mass in young men.

● Obesity and diabetes – Intermittent fasting prevents obesity.

● Tissue well-being – Intermittent fasting reduces tissue damage and improves surgical outcomes.

Please note: This diet is not suitable for children, pregnant women, people suffering from eating disorders, and some diabetics.

Takeaway 

For some people, following an intermittent fasting diet that recommends eating 500-600 calories on fasting days may work and be healthy. Talk to an expert to clear your doubts. 

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles

Also Read: Emotional Hunger VS Physical Hunger: What’s the difference?

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Pregnancy diet: foods to eat and avoid

Pregnancy diet: foods to eat and avoid

A healthy pregnancy diet is essential for both mom and baby because what you eat and drink during your pregnancy is your little one’s primary source of nutrition. A pregnant woman’s diet includes a variety of foods and beverages to provide the essential nutrients that her baby requires for growth and development.

Here are a few tips that will guide you on what to eat and what to avoid to stay healthy throughout this beautiful journey.

What foods should you eat during pregnancy?

1. Vitamin C – Vitamin C-rich fruits and vegetables, such as oranges, strawberries, bell peppers, and broccoli, promote baby growth and iron absorption.

2. Iron-rich foods – Iron-rich foods like beans, lentils, green leafy vegetables, meat, and nuts & seeds, all help the mother’s body produce more blood for both mom and baby.

3. Calcium-rich foods – Calcium-rich foods such as pasteurized dairy products (yogurt, cow’s milk, and hard cheeses), as well as almonds, broccoli, and garbanzo beans, will aid in bone health and tooth development.

4. Omega-3s – Foods like oily fish, nuts like walnuts and seeds like flax, are some examples.

5. Protein – Protein is essential for your baby’s growth throughout pregnancy. Lean meat and eggs are great sources of protein. Other options include beans and peas, nuts, seeds, and soy products.

6. Water – When you’re pregnant, your body requires more water than usual to form amniotic fluid, produce extra blood, build new tissue, transport nutrients, improve digestion, and flush out wastes and toxins.

What foods should you avoid during pregnancy?

1. Unpasteurized dairy products – Avoid unpasteurized dairy products (soft cheeses and milk) and refrigerate ready-to-eat meats such as deli meat. These foods may contain bacteria that cause the foodborne illness listeriosis, which can cause flu-like symptoms, nausea, diarrhea, miscarriage, stillbirth, and preterm labor.

2. Raw seafood – Consuming raw seafood, such as sushi or raw oysters, raises the risk of salmonella, a foodborne illness that can cause fever, nausea, vomiting, stomach cramping, and diarrhea in pregnant women, as well as intrauterine sepsis in babies.

3. High-mercury fish – High mercury fish such as swordfish, orange roughy, and marlin can harm the mother’s nervous system and cause brain damage or hearing and vision problems in the baby.

4. Alcohol – During pregnancy, alcohol should be avoided. Alcohol has been shown to harm a baby’s growth and development.

5. Caffeine – If you consume too much caffeine during pregnancy, there’s an increased risk of abortion, fetal development problems, and low birth weight. Consuming more than 300 milligrams (mg) per day may hurt embryonic development.  Caffeine can be found in a variety of foods and beverages other than coffee. Sodas, energy drinks, chocolate, and teas are some instances. A safe limit is 200-300mg per day.

6. Smoking – Smoking doubles the crisis of abnormal bleeding during pregnancy and delivery. This can put both you and your baby in trouble.

7. Processed foods – Consuming processed foods during pregnancy can increase your risk of gaining too much weight, developing gestational diabetes, and preclempsia.

8. Artificial Sweeteners – it is best to avoid artificial sweeteners while pregnant and stick to jaggery, palm sugar., coconut sugar, etc.

Takeaway

Keeping track of what you eat and how it affects your baby’s health will help you stay away from diseases in the long run. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

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