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Jan01
how to combat sugar cravings
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how to combat sugar cravings
Combat hypoglycemia, or low-blood sugar by trying the following:

Eat a breakfast that is NOT sweet, for example brown rice, or lean protein and blanched vegetables.

Have no sweets (that includes fruit, refined flour, and all sweeteners) until after 3:00 pm. After that eat either fruit or a fruit or grain-sweetened dessert rather than sweets that contained refined sugars.

Eating sweets in the morning or early afternoon tend to stimulate sweet cravings throughout the day. You might feel sick from eating sugars in the early morning

If you have the sugar blues in the morning around 10-10:30 and again in the afternoon around 2-4:00, drink 1 cup of sweet vegetable drink.

Avoid artificial sweeteners. Research has shown that artificial sweeteners cause intense cravings for sweets.


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Dec03
Association between asthma and infertility
Do you know?

There is an association between asthma and infertility due to an increased time to pregnancy. Delayed pregnancy was significantly longer among women whose asthma was not treated compared with women whose asthma was being treated (30.5 percent of the untreated asthma group versus 23.8 percent of those receiving treatment), the researchers said. Asthma is an inflammatory disease and inflammation can happen anywhere in the body.The inflammatory part of asthma may well be affecting not only bronchial tubes but also fallopian tubes.


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Nov20
how to look great on D-DAY
How to look great on the D-day….your wedding….for the brides to be and the bride’s best friends?

1. MAINTAIN A FOOD DIARY: Track your food from the spoonful of custard to the little bites of chocolates everything you taste. We do not consider these hidden calories when we consume little bites of our favorite foods of and on. Kindly keep a track on these "hidden" calories as they are easy to gloss over but can really add up. Plus, research shows that the simple act of tracking your food can help you lose twice as much weight than if you don't track at all. For example 5 numbers of almonds have the same calories as of 1 chapatti….and we eat dried fruits as if there are no calories in them. So you be aware of this fact.

2. EAT BREAKFAST. Breakfast is the easiest meal to prepare and it sets the stage for your day. NEVER SKIP THIS MOST IMPORTANT MEAL. Eat a healthful breakfast to get your metabolism fired up, and then you'll be more likely to make healthy choices throughout the day. Eating breakfast can help you lose weight, as studies have shown breakfast eaters tend to consume fewer total calories during the day than people who don't eat a morning meal.

3. MINIMIZE THE PROCESSED AND PACKED FOODS: What the meats, dairy and processed and refined foods do is clog up your intestines with acidic toxins that can contribute to acne. These packed and preserved foods are loaded with sugar, salt, synthetic preservatives and fats either Trans fats or hydrogenated fats. Those toxins overwhelm your organs and alter the balance of good and bad bacteria in the intestines.

4.EAT FRESH: Try to eat fresh foods. Do not consume the left overs for a while as the left overs causes the bloating also they have minimum nutrient contents. Secondly when you eat left overs you are not satisfied with what you eat and you tend to eat some snack that is either a pack of noodles, bhujias, biscuits or any other which tend to add extra calories.

5. DRINK WATER: Drink lots n lots of water as it will remove toxins from the body. As winters are here and we tend to drink lesser water but we need at least 1ml of water for each 1 kcal we consume. So try to drink at least 8 glasses of water every day. Drink at least 35ml/kg body weight of water every day.

6. GOOD NIGHT SLEEP: WEDDING DAY SHOPPING…NEW DREAMS….STRESS….ALLL THESE WILL TAKE UP YOUR SLEEP ….it happens as most of the brides do forget what sleep is after they get hitched! But remember that sleep is the only time when your body recovers from all the stress your body goes through during the day. A good sleep is an important ingredient in your process of weight loss as well. It stabilizes your hunger hormones, which help you control appetite. . Your mind and calendar may be full of to-dos, but is "plenty of sleep" on your agenda each day? It should be. Too little sleep can hinder your weight-loss efforts, increasing cravings and leading to poor choices. Staying organized will help, but do you best to stick to a consistent sleep schedule, aiming for at least 7-8 hour hours per night—including weekends.

7. ACTIVE LIFESTYLE: Be active… yes the most important mantra of weight loss is in being active. If you can motivate yourself and go for a good brisk walk for an hour, well and fine. But if you are not able to do it at home it is better for you to join a gym, dance class, etc. An hour of exercise is a must to help you burst your flab and to look fab. . Maintain an active lifestyle. Try short workouts and find simple ways to turn downtime into active time. When you exercise, you help flush toxins out of your body. You also improve your circulation, bringing more blood to the surface of the skin. This not only gives you a healthy glow post-exercise, but it also keeps your skin cells healthier in the long run.

Try yoga, hiking, biking and running— whatever feels best for your body! Do something that you love so you’ll feel as if exercise is something you get to do, rather than one more chore. If wedding planning is stressing you out, you need the exercise to release some of that anxiety. You’ll get glowing skin, boost your mood, and be able to think more clearly with a little physical activity. All of these things will help you look beautiful, calm, and happy on your wedding day. You can also try pranayams at home. Deep breathing exercises also help you to lose weight. Yes the fun loving thing is to dance and make others dance as well.

8. NO SALT PLEASE: No Sodium! Avoid or minimize salt, it might sound difficult but it is certainly a small sacrifice for a slim body. Just flavor your food with other herbs and spices instead. Try to take one meal without salt and in others you can have lesser salt. Salt tends to cause water retention so beware….

9. INCLUDE THE FOLLOWING FOODS IN YOUR DIET FOR A FLAT BELLY ON D-DAY:

Pineapple

Tomatoes

Watermelons

Papaya

Mushrooms

Olive Oil

Green tea

Oats

10. MANAGE STRESS: It is a big day for you …yes so many emotions will be flowing through your mind..as you have to start a new life….but stress will take the charm of your face on the wedding day…try to keep yourself relaxed and calm. Do some meditation or call a close friend and discuss with her. Do pranayams or go out for a walk…try to spend maximum time with your family as this will keep you relaxed…remember the childhood…cherish the moments you spent with your siblings…and have great fun…as we cannot predict our future so live this day and enjoy.

FOR THE PERSONALISED DIET CHARTS ENROLL ON MY WEBSITE AND GET A SPECIAL 20% DISCOUNT FROM US FOR THIS SPECIAL DAY…


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Oct25
For all the new moms:
For all the new moms:

Try these tips to help your little one sleep:

When your baby fusses at night, wait a minute or two to see if he calms himself down and goes back to sleep.

Be quiet during nighttime feedings or diaper changes. Try not to wake him up too much.

Be active and play during the day so he stays awake for longer periods. That can help him transition to sleeping more .


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Oct10
How to Break the fast
Hi Every one


Fasting means depriving yourself of solid foods. When you are coming out of a fast, it is important to ease your body back into the process of digesting regular foods. Because your digestive system has most likely reduced enzyme production and affected the mucus lining in your stomach, overeating or ingesting certain foods too quickly may cause you to experience health problems such as nausea, stomachaches, or diarrhea.

Introducing regular foods slowly and strategically will help you break a fast safely, without disrupting your digestive system.

Keep yourself hydrated. Continue to drink plenty of water and fresh juices while you are breaking your fast.

Maintain healthy eating habits. Remember that your fast was a cleansing experience for your body. Do not immediately fill it back up with junk food and processed meals. Make your fast the start of a healthy lifestyle

As fasts are going to be over...you must be feeling some what lethargic too as you must be grabbing or grazing on more n more of potatoes (fried) or you must have followed my tips on nutrition during navratris, or literally feeling good and have lost weight....but now towards the end of the fasts you must be craving for wheat or rice or dals...I mean the food which we usually relish. So now what we are going to do after the fasts is grab n eat each n everything of our choice....

I hear people say I have just finished fasting for 30 days, I’m going out to my favourite restaurant to have my favourite dinner. This is wrong. When on a long fast of about 20 days or more, the digestive system shuts down partially or completely.


Hold on.........

This is not the right time .....

Breaking a fast with vegetables, either steamed or raw, is best. Your stomach is smaller now, so eat lightly. Stop before you feel full.

The stomach and the intestines have been cleaned out. A thorough fast cleans out everything. Therefore, you must allow time for the digestive system to prepare itself for food again.

citrus fruits, such as oranges and grapefruits, and food such as
yogurts, are the best food to take, as they contain “good” bacteria that help to restore the intestinal flora and the digestive system.


If you eat solid food or processed food after a long fast, the first thing that will occur is constipation. Your digestive system will not move that solid food until it starts functioning again. This is because, all along, it has been busy cleaning, not digesting

Other habits you should avoid in the next two weeks are smoking and heavy drinking. The doctors warn that tobacco and alcohol may shock the system after fasting and this may lead to sudden cardiovascular events like a heart attack.

FIRSTLY TAKE CARE OF HOW YOU OPEN YOUR FASTS...HERE ARE SOME TIPS FOR YOU

1. BREAK YOUR FAST WITH LIQUIDS FIRST..LIKE COCONUT WATER OR MILK OR FRUIT JUICES..

2. TAKE 1 PURI ONLY AND TRY TO TAKE CHAPATI INSTEAD OF PURIS OR ANY FRIED THING.

3. TRY TO MAKE CHANAS/BEANS IN OLIVE OIL. USE 2 TSP OF OIL ONLY.

4. TAKE HALWA IN SMALL QUANTITIES ONLY JUST 2-3 TSP ONLY.

5. MAKE SOME DESSERT WITH MILK (LIKE LAUKI KHEER, APPLE KHEER) AND PUT DRY FRUITS IN IT AND HAVE IT INSTEAD OF MORE OF HALWA.

6. TAKE MORE OF VEGETABLE AND FRUITS.

7.DRINK PLENTY OF WATER TO HYDRATE YOURSELF.

8. MAKE SURE YOU SHOULD NOT EAT TO THE FULLEST.

9. HAVE A BOILED CHANA CHAAT WITH VEGGIES AND FRUITS WITH JUICE OR COCONUT WATER..

10. AVOID USING MORE OF SPICES AS THEY WILL IRRITATE YOUR STOMACH.


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Oct05
Healthy nutrition Tips for Navratras
Healthy nutrition Tips for Navratras


Navratras are coming our way and we all plan to go for fasting or feasting this navratras..Surprised by the word feasting…yes that’s true what we all tend to do. We all indulge ourselves into eating fried foods like kuttu ka pakora, puris and fried potato chips, namkeens(vrat ki namkeens), fried potatoes…and so on. So instead of losing weight we end up in gaining weight. but here I m going to provide you a few healthy tips for this navratras to keep you fit and unbloated….


1. Substitute kuttu ki puri or pakodas (fried items) with kuttu ki roti..
2. You can also prepare idlis from the kuttu atta (buckwheat flour) and dosa from the samak rice.

3. Eat a lot of fruits that flush the liver of cholesterol accumulation. Apple, orange, papaya, guava, pomegranate, lemon juice and pear especially help to bring down cholesterol. Fruit chat made with papaya, pear (nashpati), apple, and some amount of potato.

4. Go for skimmed or low fat milk and curd. Add cucumber (kheera), bottle gourd (lauki) or tomato to it. . Fried foods produce a lot of burning sensation in the body. So fruits and curd act as cooling agents.

5. Go for the preparations of lauki, pumpkin, fruits such as apple, pear, cucumber, mashed potato, phul makhane (puffed lotus seed) are advisable.

6. Try saamak rice with bottle gourd vegetable and curd.

7. You can also take sabudana khichdi with curd with fruit.

8. Try to take milk shakes with fruits and nuts it will give you satiety along with good invisible fats and complex carbohydrates.

9. Drink a lot of fluids such as juices, vegetable soups, lassi, and herbal tea. They will detox your body from pollutants..

10. If one suffers from acidity and heartburn problems, be sure to not remain empty stomach for long hours. Eat tiny portions every few hours daily. Cold milk, cream, curd and bananas are effective remedies for acidity.

11. Make sure to go for healthy cooking methods such as roasting, boiling, steaming and grilling like substitute fried potato chat with adequately boiled potato chat and kheer with fruit, preferably mixed fruit curd.

12. Try to make chilla with kuttu ka atta or singhare ka atta or samak ka atta or ramdane ka atta with green chillies and ghia (grated). serve it with tamarind and dhania chutney or curd.

13. Consume more of dairy products (low fat).

14. Try yogurts with fruits and fruit purees salads.

15. Drink coconut water.


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Oct04
How to make groundnut milk?
Groundnut milk can be used for the infants suffering from intestinal lactase deficiency, infantile eczema, gastroenteritis and in gastric ulcers.

How to make groundnut milk?

100gm groundnuts are roasted slightly on tawa and outer skins are removed. The kernels are soaked in water for 5-6 hrs and then ground in a mixer with 30ml of water which is then filtered.
The milk obtained is then boiled and can be used.


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Oct01
Nutrients needed but usually deficient in our diet
Nutrients needed but usually deficient in our diet

Potassium: Lower Blood Pressure
Studies show that potassium can help keep blood pressure healthy. Potassium also supports fertility and muscle and nerve function. But while potassium is in lots of foods naturally -- like milk, potatoes, sweet potatoes, legumes, avocados, and bananas --
Magnesium: Prevent Disease

Low magnesium levels have been linked with health problems like osteoporosis, high blood pressure, diabetes, muscle cramps, and heart disease. Some people, such as the elderly, people with stomach or intestinal problems, or those who regularly drink alcohol, are at risk for having low magnesium levels. So eat your spinach -- and your beans, peas, whole grains, and nuts (especially almonds). They could do a lot for your health.

Vitamin A: Up Your Beta-Carotene
There are two types of vitamin A: retinol and carotenoids, like beta-carotene. Beta-carotene is a carotenoid found in many orange and yellow foods -- like sweet potatoes, carrots, and winter squash -- as well as spinach and broccoli. Vitamin A is key in supporting good vision, healthy immunity, and tissue growth.

Vitamin D: Strong Heart and Mind
Vitamin D is important in the development of healthy bones, muscles, and nerve fibers as well as a strong immune system. Though our bodies can make it by exposure to sunlight, experts recommend getting vitamin D in other ways. A few foods naturally contain D, such as fatty fish such as salmon and mackerel, mushrooms, liver, cheese, and egg yolks do. Milk, some brands of orange juice, and many cereals are fortified with vitamin D.

Vitamin C: Immunity Booster?
some studies suggest it can shorten the duration of symptoms of common cold. This vitamin, found in many fruits and vegetables, has other benefits, too. It boosts the growth of bone and tissue. As an antioxidant, it might also help protect cells from damage

Fiber: Bulk Up
Fiber from grains, beans, and produce has loads of health benefits. It helps lower cholesterol and improve bowel regularity. It might lower the risk of heart disease, diabetes, and some cancers. And it's great for people trying to lose a few pounds. High-fiber foods are often filling and low in calories. Fiber supplements may, however, decrease the absorption of medications and supplements if they are taken at the same time

Calcium: More Than Strong Bones
You probably know that calcium is good for teeth and bones. But that's not all. Calcium helps maintain muscle function and heart rhythm. It might even help prevent high blood pressure. Dairy is a good source, but foods like salmon, kale, and broccoli are too. One tip: Without enough vitamin D, your body can't absorb the calcium you take in


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Oct01
TAKE CARE OF YOUR COOKING OIL
TAKE CARE OF YOUR COOKING OIL

The cooking oils like olive, canola, rice bran are really healthy oils and contain antioxidants. but these superheroes too are vulnerable foods as they get rancid easily as they are either monounsaturated or polyunsaturated. they have the double bonds which when receives oxygen go for rancidity.

If you have noticed foods that are prepared in refined oils get a peculiar smell after a certain period of time, this is because of rancidity.
NOW THINGS YOU SHOULD TAKE CARE OF:
PROTECT THEM FROM:

LIGHT:These oils get rancid if exposed to direct light. always keep them in dark color containers or ceramic containers. light color bottles which allow light to absorbed don't provide provide needed protection.

HEAT:Heat is another factor that these oils cannot withstand. never keep your oil container near gas stove. keep them at cool place or dark dry cupboard. if they are the reused oil try them to keep in refrigerator. they sometimes emulsify during refrigeration but re liquefy at room temperature.

OXYGEN: They cannot withstand air or oxygen and get rancid very easily so its better to keep them in tight containers to avoid rancidity n that particular odor.

AGE: These oils have shelf life of maximum 3 months to use it within 3 months of opening the container.

QUIZ: THIS IS THE REASON WHY FOODS COOKED IN DESI GHEE STAY FOR LONGER TIME...
CAN YOU NAME ANY FIVE PREPARATIONS MADE FROM DESI GHEE AND KEPT FOR A LONG TIME?????


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Oct01
Raw Beet root Juice
Raw Beet root Juice

It cleanses the system and is a great beverage when a patient has experienced symptoms of Cholecystitis. Drinking approx. 100ml of beet root juice twice daily will help to reduce the possibilities of developing Acute Cholecystitis.


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