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sattvic-diet
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Sattvic Diet – Dr Kanupriya Khanna

What is a sattvic diet?

Sattvic Diet – Satvik comes from the Sanskrit word “Sattva” which means pure, clean and strong energy. According to Bhagavad Gita, the food that an individual eats directly influences their thoughts, character, mental well-being and health. A Satvik food purifies the mind, removes toxins from our body, thus cleansing both the body and mind.

Fresh fruits, vegetables, sprouts, honey, ghee, nuts, grains, legumes, jaggery, unrefined sugar, turmeric, black pepper, dhania, fresh herbs, milk, and dairy products are all part of the sattvic diet. Food that is satvik calms a person down and strengthens their immune system.

Kanupriya Khanna – Best Dietician & Nutritionist 

What are the benefits of a sattvic diet?

A Sattvic diet has many advantages, including weight loss, improved digestion, and reduced brain fog.

•Heart illness – A vegetarian or vegan diet reduces the risk of dying from ischemic heart disease by 30% compared to a meat-eating diet. Diets based on plants are higher in fibre and lower in saturated fat.

•Cancer – Your risk of developing cancer is also decreased by a sattvic diet high in whole plant foods. Phytochemicals, which are abundant in fruits and vegetables, may help fight cancer. High-fibre diets can also assist you in maintaining a healthy weight, which can reduce your risk of developing certain cancers.

•Diabetes type 2 – You can lower your risk of developing type 2 diabetes by eating a plant-based diet and maintaining a healthy weight. Additionally, studies show that vegetarians are less likely than meat eaters of the same weight to develop type 2 diabetes.

•Stroke – Your risk of stroke can be decreased by eating a plant-based diet. In this context, a healthy diet means including plenty of leafy greens, beans, and whole grains while limiting the amount of sugar, refined grains, and potatoes.

•Better immunity – The primary focus of sattvic diets is on fruits and vegetables, which are the primary sources of nutrients for all life forms. Sattvic food, which gives the body all the necessary macronutrients, micronutrients, fibres, antioxidants, etc., takes care of all the little details our body needs to defend itself against illnesses, giving it innate immunity.

•Detox – The word “detox” is frequently misused today. The sattvic diet encourages a healthy detox while simultaneously nourishing the body. Your body won’t be able to absorb all the nutrition you give it until all the waste is removed.

What foods can you eat?

•Grains – barley, amaranth, bulgur, barley, millet, quinoa, wild rice, etc.

•Leafy Veggies – spinach, carrots, celery, potatoes, broccoli, kelp, lettuce, peas, cauliflower, etc.

•Fruits – apples, bananas, papaya, mangos, cherries, melons, peaches, guava, fresh fruit juices, etc.

•Nuts – walnuts, pecans, Brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds, unsweetened coconut, flaxseed, etc.

•Dairy – high quality milk, yogurt, and cheese, such as pasture-raised products; almond milk; coconut milk; cashew milk; nut- and seed-based cheese.

•Oils – olive oil, sesame oil, red palm oil, flax oil, ghee, etc.

•Spices – coriander, basil, nutmeg, cumin, fenugreek, turmeric, ginger, etc.

•Sweeteners – honey and raw cane sugar or jaggery

•Pulses – Various kinds of pulses like moong dal, green gram etc.

If you wish to make a Sattvic diet food chart, connect with Kanupriya Khanna who has been working in this field since 2003. She 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.

GERD Diet
Categories Other nutrition blog

The GERD Diet

Heartburn is a common occurrence following a substantial, spicy, or extremely fatty meal. However, if you feel that you experience burning often, then you may have gastroesophageal reflux disease (GERD). In that case we have to take some particular diet known as GERD Diet.

A healthy diet and understanding your GERD triggers will do wonders for your body.

What is acid reflux?

The esophageal sphincter, a muscle at the end of your oesophagus, typically closes after eating. Gastroesophageal reflux happens when the sphincter weakens and permits the contents of your stomach to rise back up.

You will experience a burning sensation that can develop into a condition known as gastroesophageal reflux disease when it occurs frequently (GERD). By eating some foods and avoiding others, you can reduce the symptoms of GERD.

What to eat as GERD Diet?

•Green veggies – Vegetables naturally contain little sugar and fat. Veggies such as green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers are all good choices.

•Oats – A popular breakfast food, oatmeal is a whole grain and a fantastic source of fibre. A high-fiber diet has been associated with a lower risk of acid reflux. Whole-grain rice and grains are additional sources of fibre.

•Ginger – Due to its medicinal qualities, ginger is one of the best foods to help with digestion. Its natural alkalinity and anti-inflammatory properties reduce digestive tract irritation. If you start to experience heartburn, try drinking some ginger tea.

•Healthy fats – Avocados, walnuts, flaxseed, olive oil, sesame oil, are among the foods that contain healthy fats. Reduce your consumption of trans fats and saturated fats and substitute these healthier unsaturated fats instead.

•Non-citrus fruits – Melons, bananas, apples, and pears are examples of non-citrus fruits that are less likely to cause reflux symptoms than acidic fruits.

•Egg whites – consuming my egg whites is a good choice. However, avoid eating too many egg yolks because they are high in fat and may cause reflux.

•Baked goodies – Consider plain bread or rolls, pancakes, waffles, bagels, or low-fat muffins in place of high-fat foods like biscuits, croissants, doughnuts, or sweet rolls.

What to avoid as GERD Diet?

•Spicy foods – The chemical component that gives food its spicy flavour, capsaicin, can aggravate certain areas of the oesophagus and cause acid reflux. It is best to switch to healthy snacks.

•Fatty foods – Fatty foods typically cause your LES to relax and your stomach to take longer to empty. This may increase your risk of experiencing reflux symptoms.

•Citrus fruits – Citrus fruits have high citric acid content, which makes your stomach produce more acid. Your stomach becomes more full as a result, increasing the likelihood of reflux.

•Dairy  – Dairy products, such as milk, tend to be high in fat and aggravate heartburn. When you experience heartburn or other GERD symptoms frequently, eating high-fat dairy products like cheese can make them worse.

•Chocolate – Caffeine, which relaxes the LES, is present in chocolate in similar amounts to coffee. Another acidic substance that can raise stomach acid is cocoa powder.

•Caffeine – The caffeine in coffee is almost a necessity especially in winters as it keeps them energised all day. However, coffee’s caffeine also makes the LES’s contractions less effective. It might not be enough to drink one cup of coffee a day to cause issues. However, the amount of caffeine you consume might hold the key.

•Soda – Caffeine can be found in cola, energy drinks, and even some citrus sodas. The more frequently you consume caffeinated, sugary drinks, the more likely it is that your LES won’t work properly. The stomach’s internal pressure rises as a result of the carbon dioxide in sodas. Reflux becomes more likely when the pressure builds up and caffeine’s LES-relaxing properties are exaggerate GERD further.

•Tomatoes – These ripe fruits are a common ingredient in many dishes. Many of our favourite foods are tasty because of their flavour. But tomatoes also contain a lot of acids. The acids in tomatoes will make your stomach more acidic, just like citrus does.

GERD is often treatable through a combination of lifestyle changes, dietary modifications and medication. If you need further guidance, feel free to connect with Kanupriya Khanna who has been working in this field since 2003. She 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.

Categories Other nutrition blog

Hormonal imbalance and diet

Hormonal imbalance and diet.

What are hormones?

Your mental, physical, and emotional health are all significantly impacted by hormones, which are chemical messengers. They significantly influence your ability to control your appetite, weight, and mood, for example.

Normally, each hormone is produced in exactly the right quantity by your body to support various bodily functions that keep you healthy.

The endocrine glands produce hormones, which are important regulators of many bodily functions such as metabolism, appetite, reproduction, mood, growth, and body temperature.

It is crucial that hormone levels are produced in an ideal amount because even small variations—known as hormonal imbalance—too much or too little hormone production can have profound effects on the entire body.

Hormonal imbalances can affect both men and women, and if left untreated, they may worsen and interfere with the body’s normal processes.

What to eat

•Befriend Whole Grains – One or two of your meals should contain a fist-sized portion of whole grain slow-releasing carbohydrates, such as brown rice, buckwheat, quinoa, millets to ensure that you are getting the essential B vitamins and much-needed fibre that support hormone balance.

•Say yes to leafy veggies – These aid in reducing cortisol levels and fighting inflammation, which lessens stress on the body. In addition to boosting our iron and serving as a natural antioxidant, greens also increase our energy levels.

•Green tea – Green tea may improve our bodies’ sensitivity to insulin and maintain a healthy level of this hormone. In addition to helping us lose weight, green tea may also lower our risk of developing hormonal imbalances.

•Herbs & Spices – Include a variety of fresh (or dried) herbs and spices, especially those with anti-inflammatory properties like ginger, turmeric, sumac, paprika, and garlic, to ensure we are adding a variety of different nutrients to our meals.

•Nuts – Nutrients are abundant in nuts. They have an effect on our endocrine system, which controls the major glands in our bodies, including the pituitary, pancreas, ovaries, thyroid, etc.

•Seeds – MCTs or medium chain triglycerides, are present in seeds. MCTs help to control appetite and improves metabolism and blood sugar regulation.

•Fruits –  Fruits that haven’t been pesticide-treated are better for your body because pesticides can act as hormone disruptors. Even if you can’t afford organic fruits everyday, eating fresh fruits and vegetables is still important for a healthy diet.

•Water – keeping yourself well hydrated is super important as that affects your pH level which in turn affects the inflammation in your body.

What to avoid

•Caffeine – It turns out that drinking too much coffee can interfere with other bodily functions as well as your sleep pattern. Your body may also be impacted in a number of ways. The presence of caffeine in coffee causes the body to produce more cortisol. Your body enters a state of high alert when you are exposed to cortisol, popularly known as the stress hormone.

•Alcohol – It harms the body’s sex hormones and interferes with the normal production of insulin. It decreases testosterone production in men and interferes with women’s menstrual cycles. Stress hormones are negatively impacted by alcohol as well. Serotonin is released when alcohol is consumed, which initially makes us feel good, but the subsequent slump we experience is bad because serotonin has been depleted.

•Sugar – Optimising hormone function and preventing obesity, diabetes, and other diseases may be made possible by reducing the amount of added sugar consumed.

•Dairy – Milk can disrupt hormones and cause intestinal inflammation. Excessive milk consumption increases triglyceride levels and can hasten the onset of diabetes. Therefore, it is best to avoid dairy products if you are experiencing hormonal problems.

•Gluten – Inflammation is fueled by gluten. Hormonal imbalance is made worse by inflammation. Specifically, gluten causes inflammation and harm to the small intestine’s villi (few projections that resemble fingers). Food passes through the intestines more slowly and the body has a harder time absorbing nutrients when the villi are damaged.

•Processed foods – Cookies, bread, and other packaged foods are examples of processed foods that are high in sodium, sugar, and preservatives. You run the risk of gaining weight and having a serious hormonal imbalance as a result of this harmful combination, which intensifies inflammation and strains the adrenal glands.

It’s okay to give in to cravings sometimes but make sure you balance it with a healthy meal later on.

If you need further guidance, feel free to connect with Kanupriya Khanna who has been working in this field since 2003. She 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: What are autoimmune disorders?

Categories Other nutrition blog

What are autoimmune disorders?

What are autoimmune disorders?

Organs and cells that make up your immune system are intended to defend your body against viruses, bacteria, parasites, and cancerous cells. An autoimmune disorder develops when your immune system unintentionally attacks your body rather than defending it.

What causes autoimmune disorders?

Epigenetic factors may cause autoimmune diseases. These factors consist of:

  • Heredity – Certain illnesses are inherited; they run in families.
  • Smoking
  • If you have one autoimmune disease already then you have a greater chance of getting another.
  • If you are exposed to toxins.
  • Obesity
  • Infections

What are the symptoms of autoimmune disorders?

Inflammation is frequently brought on by immune disorders. Redness, swelling, heat, and pain may result from this. Your symptoms will vary depending on which body part is impacted. For instance:

  • Your joints may ache, stiffen, and stop working.
  • With thyroid conditions, your skin may become inflamed and develop rashes or blisters.
  • You may also experience fatigue, muscle aches, and weight changes.

The majority of autoimmune diseases are chronic conditions, and the symptoms can change over time. Each person’s illness will uniquely display itself.

How to treat autoimmune disorders?

We should focus on reducing symptoms , arresting the progress of the disorder, and preventing damage to your organs.

  • Turmeric – This vibrant orange spice contains curcumin, a potent anti-inflammatory compound that has been shown to relieve inflammatory bowel disease, psoriasis, multiple sclerosis, rheumatoid arthritis, and other conditions in the body.
  • Green tea – Important immune cells that aid in the prevention of autoimmune disease is significantly increased by green tea.
  • Vegetables – Green veggies like Sweet gourd, bottle gourd, ridge gourd, pumpkin, Indian squash, bitter gourd, onion, garlic, broccoli, and zucchini will do wonders to your body.
  • Fruits – Pomegranate, apples, grapes, papaya, muskmelon, wood apples should be your go-to fruits.
  • Nuts – Eating soaked almonds, raisins and dates is the best way to reduce the symptoms. Pistachios are also a powerhouse of protein that are extremely beneficial.
  • Pulses – Trust the goodness of green moong dal and masoor dal to do the magic.
  • Grains – It is best to consume gluten-free grains like quinoa, oats, and rice, etc. to strengthen your body.
  • Organic honey – Antioxidants found in honey can help the body fight inflammation.

One should also incorporate the following yogic exercises into their daily routine: Pranayam, Yoga, Meditation, Self Abhyanga daily. Regular eating times, late dinners, and strenuous exercise should all be avoided.

If you need further guidance, feel free to connect with Kanupriya Khanna who has been working in this field since 2003. She 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: Say Hello to Adaptogens!

Categories Other nutrition blog

Say Hello to Adaptogens!

Say Hello to Adaptogens!

It’s time to take a stroll down memory lane! You remember how your grandma used to give Brahmi syrups to increase your focus before exams or warm beverages whenever you fell sick? It was the power of adaptogens that energised you instantly!

Let’s open the old treasure box of our grandmas to understand more about adaptogens.

What are adaptogens?

Adaptogens are plants and mushrooms that support equilibrium by helping the body to adjust to and withstand stress, anxiety and fatigue.

Certain plants and mushrooms contain substances that allow them to adapt to their environment and withstand stressful ones. When we use these, they have the extraordinary capacity to “bring our bodies back to their state of balance” both physically and mentally.

What do they do?

Taking adaptogens is intended to help your body achieve balance once more. The action of adaptogens can speed up or slow down chemical processes in your body.

For instance, an adaptogen will react by lowering cortisol levels in response to stress (elevated cortisol). Another example is when an adaptogen will raise your body’s cortisol levels if you have low cortisol levels and experience chronic fatigue.

What are the health benefits of Adaptogens?

Adaptogens are substances that are thought to aid the body in resisting the effects of environmental stressors such as physical, chemical, or biological ones. Additionally, adaptogens are said to have anti-aging benefits. Let’s have a look at a few other benefits:

•Boost concentration

•Boost resistance to fatigue in situations

•Reduced disorders and impairments brought on by hormone imbalance

•Control the levels of other hormones, including the stress hormone cortisol, and combat fatigue brought on by high levels

of either physical or emotional stress.

•Combat the negative effects of stress on cognitive performance

•Regularise bodily processes

•Boost immunity

How to use them?

Adaptogens can be consumed as tinctures, added to food or drinks, or both. By controlling both physical and mental stressors, adaptogens help your body regain a stable balance.

What are the types of Adaptogens?

Here’s a list of 7 types of adaptogens.

1.Ashwagandha – Ashwagandha, the king of adaptogens, is a superstar healer and enhancer of sexual well-being. By fostering a healthy sexual and reproductive balance, it enhances the reproductive system’s ability to function. It helps you relax and increases your body’s resistance to stress. You get better sleep as a result, and your body is better able to fight inflammation. Additionally, it has been demonstrated to improve immunity by increasing the activity of natural killer cells and reducing inflammation brought on by their low levels.

2. American ginseng – Ginseng has the capacity to restore and foster wellbeing. It is referred to as man-root because it benefits the entire body. Benefits of ginseng include improving memory and boosting immunity. This medicinal root also provides a wide range of culinary and health advantages.

3.Rhodiola Rosea – Rhodiola rosea, also referred to as rose root, golden root, or arctic root, is a Siberian plant that thrives in harsh, arctic climates. Chinese medicine frequently makes use of it. Rhodiola rosea’s medicinal properties, which are derived from the plant’s root, have been used to treat conditions like depression, anxiety, and mild to moderate stress.

4.Mulethi or licorice – The active ingredients in mulethi, glycyrrhizin and carbenoxolone, are known to relieve heartburn, acidity, constipation, and other stomach issues. Additionally, it has a mild laxative effect that effectively promotes bowel movements. Mulethi also soothes the throat when you have a cough or cold, and its decongestant properties aid in clearing the chest of mucus.

5.Cordyceps – Because of the naturally occurring compounds in the mushroom that increase the availability of oxygen in the blood, cordyceps are known for their capacity to support vitality, endurance, and stamina..

6.Holy Basil (tulsi) – One of the most significant adaptogens is this herb’s antifungal, antiviral, antiseptic, antibacterial, and gut-healing properties. It is also rich in antioxidants and compounds that reduce inflammation, boost energy, and support the immune system.

7.Schisandra berry – It is commonly known as magnolia berry or five-flavour fruit. The ruler of adaptogens, Schisandra Chinensis has been used for thousands of years in Traditional Chinese Medicine to increase energy, virality, youthfulness and vigour.

Although all types of adaptogens are great, you must consult an expert to know which one is excellent for your body.

Connect with Kanupriya Khanna who has been working in this field since 2003. She 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: How to reverse prediabetes naturally?

Categories Other nutrition blog

How to reverse prediabetes naturally?

How to reverse prediabetes naturally?

Diabetes is a major concern in India and is one of the world’s most prevalent lifestyle diseases. It is concerned with the body’s inability to efficiently manage or produce insulin. This results in elevated blood glucose or blood sugar levels.

What is pre-diabetes?

Pre-diabetes, also known as intermediate hyperglycemia, is a condition in which the patient’s blood glucose levels are higher than normal but not high enough to be termed as diabetes.

If you are pre-diabetic, you are also more likely to develop type 2 diabetes and hypertension.

Why should you learn how to reverse?

Diabetes, if left untreated, can cause a variety of frightening complications, including stroke, kidney disease, vision loss, and skin problems. Diabetics are also vulnerable to neuropathy, a type of nerve damage.

A diet high in processed foods, which have added fats, calories, and sugar without nutritional value, is one of the major risk factors for prediabetes – something that is becoming increasingly common in India today, with ready-to-eat Indian foods available in heat-and-eat packets and pre-made mixes and sauces.

Here’s how to naturally reverse prediabetes.

How to reverse prediabetes?

•No Sugar – Because your blood sugar levels are directly related to the amount of sugar you consume, eating fewer calories means more not just decreasing your calorie intake, but also, ensuring that those calories are derived from healthier, more nutrient-dense foods.

It’s important to monitor your calorie intake, but you also need to consider the quality of the foods you eat.

•Nuts and Seeds – The best nuts and seeds for diabetics are flaxseeds/linseeds, almonds, peanuts, pumpkin seeds, macadamia nuts, pistachios, cashew nuts, chia seeds, and so on because they reduce and regulate insulin levels in the body.

•Balanced diet – Choose balanced meals that include lean protein, low-fat dairy, and plenty of fibre. Try cereals with at least 5 grams of fibre per serving, as well as whole fruits, vegetables, and whole grains.

•Disciplined living – Another critical aspect to consider is timing. Eating the right foods at the right time, getting enough sleep, and waking up at the same time every day all help to reduce inflammation and keep your hormones functioning properly.

•Limiting animal food sources – Dairy, lean meat, and red meat are examples of animal foods. Reduce your consumption of these foods, as well as refined carbohydrates and sugars.

Reduce your consumption of red meat, fatty white meat, deli meats, and processed meats. Deli and processed meats are high in preservatives, which contain a lot of sugar and sodium. Consuming them frequently is harmful to your health.

•More veggies – Leafy greens, spinach, peppers, asparagus, cauliflower, etc. are necessary because they are high in antioxidants, vitamins, and minerals. Any non-starchy vegetable is a good choice for those with prediabetes. Vegetable fibre also helps to regulate blood sugar response after consumption.

•Pranayam – Simple yoga breathing exercises known as Pranayama can help to reduce inflammation, improving insulin sensitivity and help in the healing of pancreas.

Pranayama has numerous advantages, including increasing metabolism, regulating insulin secretion, and even avoiding other diabetes complications.

•Exercise – Another risk factor for prediabetes is a lack of physical activity.

Exercise is not only good for your energy and mental health, but it can also help you lose weight by increasing insulin sensitivity. This allows your body’s cells to use insulin more efficiently.

•Say no to stress! – Last but not the least. Say adios to stress. Stress is a silent killer that affects every part of your body differently. It stimulates the hypothalamic-pituitary-adrenal axis and the nervous system, resulting in an increase in cortisol and, ultimately, an effect on insulin levels.

Cortisol stimulates glucose production in the body, causing blood sugar levels to rise.

To eat a balanced diet and manage your meal times, you need the right guidance of an expert. Connect with Kanupriya Khanna who has been working in this field since 2003. She 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 : Bloating: causes and solutions!

 

Categories Other nutrition blog

Bloating: causes and solutions!

Bloating: causes and solutions!

Gas is a natural process but excessive bloating signifies an underlying health issue that must be addressed.

What is intestinal gas?  

Intestinal gas, or an accumulation of air in the digestive tract, is typically not noticed until you burp or pass it rectally. As a natural byproduct of swallowing and digestion, intestinal gas can be found throughout the digestive tract, from the stomach to the rectum.

In fact, certain foods, such as beans, are not fully digested until they reach the large intestine (colon), where bacteria break them down. This in turn also produces gas.

What are the symptoms of excessive gas?

The following are signs or symptoms of gas:

•Passing gas

•Burping

•In your abdomen, you may experience pain, cramping, or a knotted feeling.

•An abdominal feeling of fullness or pressure

•An increase in the size of your abdomen that can be seen

Foods that cause intestinal gas

• Beans – Beans are high in soluble fibre, which your gut bacteria ferment, resulting in increased gas production in the colon.

• Wheat – Wheat causes serious digestive problems in people with celiac disease or gluten sensitivity, including bloating, gas, diarrhoea, and stomach pain.

• Onions – Onions contain fructose, which is broken down in the intestine during digestion. Gas is formed as a result of the breakdown of the sugar.

• Garlic – Garlic is another food that people all over the world use in a variety of dishes, and it, too, can cause excess gas. In rare cases, bloating and gas can be caused by a garlic allergy or intolerance.

• Dairy products – If you are lactose intolerant, milk and milk products such as cheese, yoghurt, and ice cream can cause gas.

• Soda – A carbonated beverage is soda. People who drink soda consume an excessive amount of gas. As a result, they frequently belch to relieve the gas pressure in their stomach. However, in some cases, the air can become trapped and cause bloating in the stomach.

• Beer – Beer is a carbonated beverage made by fermenting various grains. Excess gas and bloating in the gut can result from both the fermented carbohydrates and the carbonation process.

• Fatty foods – Foods high in fat slow digestion. When the body has to work hard to digest food, as with fried foods, gas can become trapped in the gut.

• Grains – Whole grains like wheat are high in fibre, raffinose, and starch. Bacteria in the large intestine break down all of these, resulting in gas. Rice, in fact, is the only grain that does not cause gas.

• Broccoli, cruciferous vegetables – Broccoli and other cruciferous vegetables are high in raffinose and fibre. Both of these can cause more gas and bloating.

Foods to relieve gas

• Oats – Oats are high in fibre and beta-glucans, which are beneficial to digestion. A creamy serving of porridge or oats with greek yoghurt is the simplest way to get your oats in the morning.

• Berries – Berries with a high water content, such as blueberries, strawberries, and raspberries (which are 85 to 95 percent water), can help reduce bloating. They are also high in fibre, which can help food move more quickly through the intestines and reduce abdominal pressure and bloating.

•Vitamin C rich foods like avocado – They’re high in fibre, which moves slowly through your digestive tract, promoting regularity and preventing constipation and bloating.

• Ginger – Ginger is thought to help move food through the GI tract faster while also protecting the gut. It may also help with bloating, cramps, and gas. If you have an upset stomach, try boiling some fresh ginger or adding a little ground ginger to some hot water.

• Fennel/saunf – Fennel seeds soothe stomach and intestine muscles and help relieve gassiness caused by constipation or acid reflux. They may also help relieve constipation by relaxing intestine muscles.

The main component that gives fennel seeds their beneficial effects is anethole.

• Chamomile and peppermint tea – they are beneficial for digestive issues that cause pain and bloating.

• Coriander seeds – Coriander seeds relieve gastrointestinal problems due to their carminative properties. They relieve intestinal gas, which causes severe pain.

• Cucumber – Cucumber is high in potassium, which helps to counteract the bloating effects of sodium. It aids in the elimination of excess sodium through the urine.

• Celery – Celery is an excellent source of gas-reducing nutrients. It contains a lot of water and is high in potassium, which helps control the water retention that causes bloating. It can also promote regular bowel movements and control constipation and diarrhoea.

• Kombucha – Kombucha contains live bacteria and organic acids, which are known to aid in digestion; the drink can also help to prevent excess gas and bloating.

If the problem still persists, connect with Kanupriya Khanna who has been working in this field since 2003. She 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 : Hashimoto thyroiditis: what you need to know

Categories Other nutrition blog

Hashimoto thyroiditis: what you need to know

Hashimoto thyroiditis: what you need to know

Hashimoto’s disease, also known as Hashimoto thyroiditis or chronic lymphocytic thyroiditis, is an autoimmune disorder in which the immune system attacks the thyroid gland. These attacks gradually wreak havoc on the thyroid gland, rendering it incapable of producing the hormones required for a variety of bodily functions. This results in hypothyroidism, or an underactive thyroid gland.

A diet high in whole, unprocessed foods, such as high-fibre fruits, vegetables, and whole grains; healthy fats; and lean proteins, is the best diet for Hashimoto’s. People with Hashimoto’s disease frequently end up experimenting with various diets until they find one that makes them feel the best.

How do diet and lifestyle changes help?

You are less likely to suffer from certain health conditions if you make healthier dietary choices. When known trigger foods are avoided, autoimmune conditions have the potential to go into remission.

Eliminating your food triggers is such an important part of healing from Hashimoto’s disease. The last thing you want to do is aggravate your already inflamed thyroid.

Foods to eat

● Fruits – Including a variety of colourful fruits and vegetables in your diet can help ensure that you get enough vitamins and minerals.

● Non-starchy veggies – Starchy vegetables such as sweet potatoes, peas, corn, and white potatoes contain more sugar than non-starchy vegetables.

● Healthy fats – Salmon, nuts, chia seeds, albacore tuna, and avocados contain monounsaturated and polyunsaturated fats that help reduce inflammation.

● Plant based Proteins – tofu, beans, lentils and nuts are high in protein and low in saturated fat.

● Gluten-free grains – If you have celiac disease, you should avoid gluten. If you do not have celiac disease but believe you are sensitive to this protein found in wheat and other grains, you can try a gluten-free diet.

● Nuts – Chia seeds, flaxseeds, and hemp seeds are high in protein, fibre, and omega-3 fatty acids, whereas peanuts, pecans, almonds, and walnuts are high in protein, fibre, magnesium, and a variety of vitamins and minerals.

● Non-dairy foods – Dairy is one of the most troublesome foods for Hashimoto’s patients and avoiding it can help reduce bloating, diarrhoea, and acid reflux.

● Lentils – Foods high in zinc, such as lentils, chickpeas, and beans are beneficial to those suffering from this condition.

● Spices and herbs – Chamomile, gotu kola, and licorice are your pals. Withania is a herb that helps the body cope with stress and may increase thyroid hormone production. Chamomile, of course, helps with stress and sleep, but it also has other advantages.

Foods to avoid

● Added sugar – You must avoid soda, energy drinks, cakes, ice cream, pastries, cookies, candy, and sugary cereals.

● Fast food – Reducing your intake of ultra-processed foods and added salt may help you manage your weight and improve your overall health.

●Highly processed foods – Processed foods contain a lot of sodium which is bad for your thyroid. It also increases the risk of hypertension.

● Gluten-containing grains – If you have thyroid issues, you should try to limit your gluten intake. Gluten is a protein found in grain-based foods such as barley, wheat, and rye. It can impair thyroid medication absorption and irritate the small intestine.

Takeaway

It’s essential to work with a registered dietitian for an individualised nutrition plan. Or further help contact Kanupriya Khanna who has 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 : Foods to heal your Leaky gut!

Categories Other nutrition blog

Easy ways to boost immunity this winter

Easy ways to boost immunity this winter

Chilly nights, warm soups, and mouth-watering gajar halwa! Yes, winter is almost here and we can’t wait to enjoy this season to the fullest. During winter, our bodies require nutritious foods to protect them from bacteria and viruses, therefore, you must take extra care of your diet.

Here are a few things to include in your lifestyle to boost your immunity.

1. Exercise regularly – Exercise is an excellent way to boost immunity because it stimulates the production of immune-boosting hormones in the body. When the body begins to sweat, it aids in the removal of any toxins from your system. Furthermore, exercise improves your overall health, making it easier for your body to fight off germs. Make an effort to exercise for at least thirty minutes per day.

2. Use essential oils – Essential oils can be a great way to boost immunity during the winter. Try diffusing immunity-boosting essential oils like lemon, peppermint, or eucalyptus in your home. You can also add them to a warm bath for an immunity boost.

3. Vitamin D – Because it is cold outside, it can be difficult to obtain the necessary vitamin D to maintain mood-boosting hormone levels. Because we overlook the importance of being outside in the sun, a lack of sunlight and vitamin D may account for seasonal depression and other illnesses. So, when sun is up, bundle up and go outside for an hour or two every day, if possible, to ensure that you are getting enough vitamin D. Supplementation of VIT D is also important during the winter.

4. Get lots of sleep – Make sleep a priority, regardless of the season, so you don’t have to miss out on other fun activities because you’ve gotten sick. As an adult, getting six to eight hours of sleep is critical to your health and productivity.

5. Hydration – It is especially important to stay hydrated during winter because the air is so dry. Drinking plenty of fluids will help keep your immune system strong, as well as your skin and hair healthy, and your body energized. Drink at least eight glasses of water each day. You can drink fruit juice, herbal tea, or soups in addition to water.

Furthermore, Add these superfoods to your diet to stay fit during the winter season.

● Almonds – Almonds contain 15 nutrients, including magnesium, protein, riboflavin, and zinc. They are also high in vitamin E, which acts as an antioxidant to support pulmonary immune function.

● Turmeric – Turmeric is an immune-boosting spice that is harvested in the fall for the winter. Make a paste with equal parts organic turmeric powder and raw honey. Take 1 tsp of the paste every two hours until you feel better at the first sign of exhaustion. To boost the potency of the formula, combine 16 parts turmeric to 1 part black pepper in a paste with equal parts ghee and honey, and voila!

● Ginger –  Ginger has anti-inflammatory and antioxidant properties that aid in the treatment of sore throats during the winter. Ginger has also been shown to lower the risk of cardiovascular disease, cancer, digestive problems, and nausea.

Ginger’s antimicrobial properties help the body fight germs, viruses, and bacteria, which are the main causes of illness during the winter.

● Garlic –  Garlic has long been used in cooking and as medicine in India. Garlic prevents cognitive damage, boosts immunity, and aids in the detection of various cancers.

When garlic is crushed or chewed, the compound alliin, which gives garlic its distinct taste and smell, aids the immune system in fighting colds and flu.

● Herbal teas – Everyone loves an aromatic cup of tea in winter. If you want to boost your immunity, however, include a lot of herbal tea in your diet. Green tea and chamomile tea are excellent immune boosters because they are highly antioxidants.

● Citrus fruits –  Citrus fruits like grapefruit, lemons, and oranges are immune boosters and high in Vitamin C. Eating vitamin C-rich foods helps to prevent infections like the common cold and flu by increasing the production of white blood cells. Because your body cannot produce Vitamin C on its own, you must consume it through fruits and vegetables, which are high in immune-boosting vitamins.

For further help, contact Kanupriya Khanna, a dietitian, and nutritionist with over 19 years of experience.

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 Other nutrition blog

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!

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