17 Nov, 2016
Diet & Nutrition Tips ‘You are what you eat’! If you eat unhealthy junk foods, you can’t expect yourself to be in pink of health. Eating healthy and a balanced diet not only provide good nutrients to your body, it promotes healthy heart, glowing skin, strong bones, active brain - overall a healthy body and mind. Do you think eating healthy is difficult? Definitely not! Check out some of the most easy diet and nutrition tips below Drink plenty of water You get more benefits when you drink more water. Drinking more water reduces eating intake because it fills your stomach and raises your metabolism. Eat lots of fruits and vegetables Vitamins, minerals and fibre are abundant in fruits and vegetables. Include fresh fruits and vegetables in your diet. Store healthy foods in your kitchen Whenever you get hungry you don’t need to order a pizza if you have fresh fruits and veggies stored at home. You could as easily snack on a fruit or whip up a salad, when hungry! Healthy food promotes good health. Eat 4 to 5 mini-meals during the day Do not eat too much at a single time. Instead eat small portions of food or mini meals during the day. Check your weight once a week Regular weight check helps us to be more conscious about our weight which helps us control our food habits. Limit Alcohol and Caffeine Consumption Too much consumption of alcohol and caffeine is bad for your health. Limit your consumption of caffeine and alcohol. Choose beverage such as fruit juices and green tea.
23 Jan, 2018
Many of us, unfortunately, have great familiarity with the symptoms of indigestion. Swelling, feelings of discomfort at the top of the stomach, frequent burping, diarrhoea and sometimes heavy feeling of vomiting. The reasons for indigestion may be different, and if we are going to exclude diseases such as gastrointestinal or liver diseases, the main reasons could be poor nutrition, a questionable lifestyle and bad habits. In this article, we will see how to greatly improve digestion and help us avoid those pesky stomach pains. 1. Practice Conscious Eating Eating while working or eating in front of TV often leads to overeating. It has been scientifically proven that when we eat with distractions, signals that regulate food intake arrive late to our brain. In addition, we load unnecessarily making our digestive system to work more, risking weight gain. 2. Chew Your Food! Chewing well not only facilitates the working of your stomach but it also helps in improving digestion, nutrition absorption and weight management and also keeps your teeth in good health. 3. Increase The Activity Of Digestive Enzymes Digestive enzymes are proteins that break food, making it easier for our body to absorb nutrition. Various digestive enzymes are produced by our own body in the mouth, stomach, pancreas and intestines. These enzymes help the body to digest and assimilate what we eat. For example, the enzymes in our saliva aid digestion of carbohydrates while in the stomach, pepsin promotes digestion of proteins. We can easily increase the number of enzymes by integrating live enzymes into our diet through fermented or raw foods. 4. Consume Fermented Foods These foods are useful for taming digestive problems such as bloating, gas, diarrhoea, and others that are caused by imbalances in the intestinal flora. To prevent stomach acid from destroying the good bacteria, consume your favourite probiotic drink during or after meals. 5. Avoid Foods That Cause Indigestion If some foods you regularly eat creates indigestion then you should avoid eating those foods. It’s a person to person thing and some foods that your stomach is intolerant to can go perfectly fine with others. Below is a list of common foods and substances inside them that typically creates indigestion: Alcohol Coffee Carbonated drinks (carbon dioxide) Dairy (lactose) Spicy foods (capsaicin) Beans Grains, nuts and seeds (tannin and/or phytic acid) 6. Eliminate Difficult-To-Digest Cereals, Nuts And Seeds From Your Diet Grains, nuts and seeds contain compounds such as tannins, polyphenols and phytic acid that are difficult to digest. These compounds are produced naturally and probably have been designed by nature as a defence of the seed and/or fuel for germination. However, if you are not allergic to grains, seeds or nuts there is no reason to eliminate them from your diet as they can be important sources of protein, fat, vitamins and minerals.
17 Nov, 2016
Healthy diet and tips for pregnant women Pregnancy is a magical time, after all, there is a new life living in your womb. But did you know that pregnancy is also a time when you need to be extra careful about your diet? If you don’t take care of your nutritional needs, not only you but your baby would also suffer. You need to provide good nutrition for you and for your baby. The baby inside you gets all nourishment from you, so healthy diet is very important. Incorporate healthy foods like leafy greens, fresh fruits, dairy products, proteins, etc., to get requisite amount of calories. Iron helps to develop red blood cells and also prevents anaemia. Iron is important for better oxygen circulation to all parts of your body and also essential for your baby’s growth. Include foods like leafy green vegetables, beetroot, sprouts etc. Sesame seeds are loaded with folic acid, which is important for the proper DNA synthesis of the growing embryo and improves health of a pregnant mother. During first 3 months of pregnancy many women suffer from nausea. To avoid this drink ginger juice and eat toasts. Eat dry fruits as it has lots of fibre and eating them gives you instant energy. Raisins and dried figs satisfies sweet cravings and also prevents constipation. Simple stretching exercise is suggested as good exercise for pregnant women. Shoulder and neck rotation helps to mobilize the muscles and improves blood circulation. Avoid packaged food. There are higher chances of food poisoning when pregnant women consumes packaged food often because of how they are produced and stored. Even leftovers can cause food poisoning if it is not properly stored or reheated.
16 Nov, 2016
Nutritious food is one of the key elements to good health and beauty for women. A healthy diet includes whole grains, fresh vegetables and fruits, and sources of protein. Nutrients provide energy and help to control weight and they are essential for your skin and hair. Eat food that Boosts Energy A nutritious breakfast provides energy for the whole day, eating fish, skinless chicken and low fat dairy products boosts your energy. Say yes to Good food and no to Fat Women need healthy fats, because good fats boost brainpower, helps to control craving, promotes healthy pregnancies and contribute to lifelong beauty. Foods such as nuts, pumpkin seeds, sesame seeds, olive oil, Omega 3 and Omega 6 fatty acids are considered as healthy fats. Maintain Your Bones Strong Women have a high risk of Osteoporosis (disease with bone density issue), so women should eat foods that contribute to strong and healthy bones. Calcium, Magnesium and vitamin D supports bone health. Add Fibre to Your Diet Fruits and vegetables are rich in fibre and low in calories. Develop a good habit of snacking on fruits as adding fibre to your diet cuts calorie intake and helps you to lose weight. Make sure you get enough iron. Women lose a lot of Iron, an essential mineral during menstruation. By eating iron rich foods such as red meat, spinach, lentils and iron fortified minerals helps to increase haemoglobin and encourage overall health.