Archives for September 2015

September 29, 2015 By Ashwinkumar Rahate Leave a Comment

Best Foods for Pregnant Women

During pregnancy body goes through many changes which include physiological, hormonal-both physical as well as emotional changes. It is extremely important to focus on the right food intake. The requirement of Macronutrients (Protein, Carbohydrates, Fats, water) Micronutrients (vitamins and minerals)

Eggs

Eggs are one of the best foods during pregnancy. It consist essential nutrients. Pregnant woman can get good amount of protein with essential amino acids, essential fats, Vitamins like A, D and some B complex, Minerals like zinc, selenium which are required for pregnancy.

Fat Free Milk

Milk contains calcium as well as vitamin A and D. During pregnancy body requires more calcium. The requirement is almost two times more as compared to regular intake. Instead of regular milk, non fat skimmed milk will be good option.

Cereals

Whole grain cereals in the breakfast are one of the best choices during the pregnancy. Whole grain cereals are rich in complex carbohydrates as well as directory fibres. Complex carbohydrates absorbed slowly and directory fibres improve the digestion. It will help to improve the mood.

Oatmeal

Oatmeal is one of the best sources for good amount of complex carbohydrates, folic acid and Iron as well as directory Fibres. Regular intake of Oatmeal controls the cholesterol levels, and blood pressure.

Bananas

Bananas are rich source of potassium. It is also one of the best sources for Vitamin B6, Vitamin C as well as fibre. Regular intake of Banana will help to lower the blood pressure, help to produce red blood cells, lower the stress levels and many more benefits

A pregnant woman can improve her nutritional intake with the above mentioned foods intake as these will help in keeping the Mom and the baby healthy during pregnancy.

September 28, 2015 By TAARIKA ARYA Leave a Comment

12 foods that you have been consuming in a WRONG WAY

Over the years we have all understood ‘WHAT TO EAT’ in order to get the necessary nutrients that our body demands. But, have you ever wondered, HOW TO EAT?

Sounds silly right? But, it’s not silly and a very valid question. The way we eat says a lot about how the nutrients will be best available to our body. It could however get very tricky here. While some vitamins can be destroyed while cooking, little heating enhances the absorption of certain nutrients.

You must have also heard your coach or diet expert saying that eating foods in certain combinations enhances the absorption of various nutrients. So here is a list of proper ways to consume top 12 foods/beverages in order to get the most bang for your buck.

TOMATOES:

Cooked Tomatoes Vs Raw Tomatoes. Cooking tomatoes makes them more nutritious and the longer you cook them the better it is. Heat changes the “lycopene” present in them to a form our bodies can readily absorb. So it’s time to SOUP it up! Or cook into pasta sauce, omlettes to benefit from its antioxidant, cancer fighting, bad cholesterol lowering properties in a full blown way.

BOILING vegetables: Boiling vegetables is a no-no because water soluble vitamins like Vitamin C leach out and drain into the water. Moreover, it reduces the anti-oxidant content. This phenomenon is especially noticeable in Spinach. Of course if you are going to consume the liquid when making soups, it’s a different thing. Steaming, roasting, sautéing methods of cooking result in more nutritious vegetables on your plate.

Absolutely going FAT-FREE with Vegetable Juices / Salads: You can absorb more nutrients from your salads/green juices when you consume them with a wee-bit of fat because most nutrients in them are fat-soluble (Vitamin A, D, E, K ). But, the type of fat can make a difference.

For salads: Skip the mayo, add cold pressed coconut oil, olive oil, avocados, egg yolks, nuts and seeds. For green juices: Add a teaspoon of coconut oil for an enhanced absorption.

GARLIC: Unlike Vitamin C, allicin is an enzyme found in garlic that benefits from exposure to air. If you mince it and quickly throw it in a pan, you are doing wrong. This enzyme is not activated unless the cell walls are ruptured.

Crush / Press those garlic pods instead of mincing, let it sit for 10 minutes before exposing it to the heat so that your finished dish contains maximum amount. With activated Allicin you get to benefit from its anti-inflammatory, anti-fungal , anti-viral , anti-bacterial and cholesterol lowering properties of Garlic .

WHOLE GRAINS/BEANS/PULSES: Have you ever noticed how cloudy and dull the water gets once you soak your grains, beans/pulses in it? well it’s because of the because of presence of Phytates, the compound that binds the vitamins/minerals in the food and prevents them from being absorbed by the body. Soaking them overnight releases the phytates and you get the maximum amount of iron and zinc.

Not only that ! Soaking them overnight in warm water and then cold for 24 hours followed by cooking them negates the effect of gas formation. So you don’t end up feeling “gassy” .

FLAXSEEDS: If you have been sprinkling a spoonful of these into your morning smoothie or onto your yoghurt snack, you have been doing wrong!

Our bodies are not capable of digesting “WHOLE” flaxseeds and pass away as it is as poop. In order to reap benefits from these pods, chew them properly. You can either consume them raw or immediately after slightly roasting them. Even flaxseed meal (powdered) works, but make sure its consumption is immediate.

YOGURT : There are 2 points to consider here

i. If you have been draining away the watery fluid floating atop your yogurt , you have been doing wrong . That’s actually whey and it contains proteins, Vitamin B12, calcium and phosphorus. Give your yoghurt a quick stir to retain all its benefits .

ii. If you think you are going to get “probiotic” benefits out of yogurt by cooking a hot dish that involves yogurt based gravy or marination, you are wrong .Most live /active cultures ( the “healthy bacteria “ in them ) can’t stand heat and will be destroyed in the cooking process. While you will be getting the protein , calcium , Vitamin D , “probiotic” benefit is something that will be missed out .
CARROTS: Cook then cut. Cooking whole carrots and cutting them after they are cooked keeps more nutrients intact. Carrot is one vegetable (tomato is a fruit !) that is better if cooked as heat breaks down its cell walls .

BROCCOLI : If you have been boiling , frying , overcooking or even over-steaming broccoli florets , you have been doing wrong . Too much cooking destroys the enzyme that turns a chemical called glucosinolates into cancer fighting agents. Even if you are steaming them, make sure you do it only for 2-3 minutes.

STRAWBERRIES : Just 1 serving of these berries takes care of half of your daily Vitamin C requirement . However if you have been cutting your berries prior to eating them , you are doing wrong. The vitamins begin to break down when exposed to light and oxygen (unlike allicin) . So eat them whole . If you want to store them , deep freeze them . Cool temperatures also help them retain their Vitamin C .

CITRUS FOODS: Do you throw away the lemon or orange peels ? You are doing wrong . These citrus peels contain 4 times more fibre and disease fighting flavonoids.

Are you now thinking of appealing ways to consume it? Here it is:

-Grate peels just like you do with cheese and store in the freezers. Use them for recipes that call for lemon ‘zest’.

-Add peels to a pitcher of water for an effective detox.

-Marinate your meats, cottage cheese, fish with your own citrusy rub .

TEA: We have been drinking tea more than ever now . But if you have been taking your tea with a splash of milk, you have been doing wrong. Milk proteins bind with catechin in tea, making it difficult for your body to absorb this beneficial compound. So it no-longer turns out to be a heart-healthy drink. Not to mention, the excess amount of sugar many people add to it!

This is one more reason to sip on some black tea or any herbal tea

There is a saying that ‘it’s not what you EAT, it’s what you DIGEST and ABSORB’! Now the next time you eat these health foods, keep these pointers in mind because a couple of these innocent habits might be preventing you from extracting the most vitamins and minerals from them.

September 25, 2015 By Nidhi Sarvaiya 2 Comments

All you wanted to know about Thyroid

How often have we come across friends or others whom we know are suffering from Thyroid? Many a time but, largely we are unaware of what Thyroid is except that many of us associate this medical condition with weight gain. It’s not just the weight gain. The purpose of writing this blog is to give you an idea about a lifestyle related condition (Thyroid ) and learn more about the fads and facts surrounding the same.

What is Thyroid Gland?

The thyroid gland is a butterfly-shaped endocrine gland that is normally located in the lower front of the neck. The thyroid’s job is to make thyroid hormones, which are secreted into the blood and then carried to every tissue in the body. Thyroid hormone helps the body use energy, stay warm and keep the brain, heart, muscles, and other organs working as they should.

Let’s take a look at the relationship between Thyroid, Body Weight and Metabolism. Thyroid hormones are responsible for regulating Metabolism in Humans. Metabolism refers to the biochemical processes that occur in living organism to maintain life. Metabolism is determined by the amount of Oxygen used by the body over a period of time. When measurement is made at rest it is referred to as Basal Metabolic Rate (BMR). Measurement of BMR was the earliest test used to determine functioning of Thyroid. Patients with overactive thyroid gland had high BMR and those with underactive thyroid gland had lower BMR.

Later on measurement of Thyroid Hormones came into picture and it showed that low thyroid hormone levels were associated with low BMRs and high thyroid hormone levels were associated with high BMRs.

Te thyroid hormones, triiodothyromine (T3) and its prohormone-Thyroxine (T4) are produced by thyroid gland that is primarily responsible for regulating metabolism. The most important component for the production of T3 and T4 is Iodine. Deficiency of iodine leads to decreased production of T3 and T4, enlarges thyroid tissue and leads to a condition known as Goitre. Thyroid hormones are also responsible for proper differentiation and development of cells. They regulate protein, fat, carbohydrate and vitamin metabolism providing compounds to human cells.

The two main conditions associated with thyroid are hyperthyroidism and hypothyroidism.

Hyperthyroidism :- It is the condition were thyroid is extremely overactive and individual’s BMR increases which leads to increased caloric requirements to maintain weight. Person has to increase the caloric intake to match the calories burnt, otherwise weight loss will persist.

Thyroid Stimulating Hormone (TSH) will be decreased in Hypothyroidism. Diagnosis of Hyperthyroidism is associated with Low (supressed) TSH level.

Thyroid hormones themselves (T3, T4) will be increased. Most of the people with Hyperthyroidism will have their Thyroid Hormone measuring High.

Symptoms Include: Sudden weight loss, even when your appetite and the amount and type of food you eat remain the same or even increase,Rapid heartbeat (tachycardia), Increased appetite, Nervousness, anxiety and irritability, Sweating, Change in menstrual patterns, Increased sensitivity to heat, Changes in bowel patterns, especially more frequent bowel movements, An enlarged thyroid gland (goiter), which may appear as a swelling at the base of your neck, Fatigue, muscle weakness, Difficulty sleeping, Skin thinning, Fine, brittle hair

Tests:-Hyperthyroidism is diagnosed using: Medical History and physical exam, Blood tests, Radioactive Iodine uptake test, Thyroid Scan.

Foods to avoid:- High Glycemic Carbs like Processed grains, such as white flour, sugary sweets, juices, low-fiber cereals, rice and instant potatoes have a high-glycemic value, Goitrogenic Foods like Cruciferous vegetables — such as cauliflower, broccoli and cabbage, soy and millet, a gluten-free grain — contain goitrogens, Unhealthy fats :- Eat fewer red, fried and processed meats and high-fat dairy products, which contain saturated fat, Alcohol and caffeinated products, such as soft drinks, coffee and tea.

Exercises:-Aerobic exercises like dancing, swimming can be included, resistance exercises like pushups and situps are also beneficial. Yoga and Meditation can also be included for calmness and ease anxiety.

Hypothyroididsm:- Due to decrease in BMR, there in increase in weight of an individual.

The cause of weight gain in hypothyroid individuals is also complex, and not always related to excess fat accumulation. Most of the extra weight gained in hypothyroid individuals is due to excess accumulation of salt and water.

Because the body is expecting a certain amount of thyroid hormone the pituitary will make additional thyroid stimulating hormone (TSH) in an attempt to entice the thyroid to produce more hormone. This constant bombardment with high levels of TSH may cause the thyroid gland to become enlarged and form a Goiter

Symptoms:- Fatigue, Increased sensitivity to cold, Constipation, Dry skin, Unexplained weight gain, Puffy face, Hoarseness, Muscle weakness, Elevated blood cholesterol level, Muscle aches, tenderness and stiffness, Pain, stiffness or swelling in your joints, Heavier than normal or irregular menstrual periods, Thinning hair, Slowed heart rate, Depression, Impaired memory.

Tests:-TSH (Thyroid stimulating Hormone) Testing, T4 Testing, Anti-thyroid Microsomal Antibodies Testing.

Foods to avoid:– Soy, Cruciferous Veggies, Fatty Foods, Sugary Foods, Processed Foods, Excess Fiber, Caffeine, Alcohol.

Fats are an important part to your hormone health, as hormones are produced using good fats. Coconut oil is amazing for hormone health. It provides the required building blocks for hormone production. Coconut oil when taken with Balanced Diet helps lower cholesterol by assisting its conversion to pregnenolone, the precusrsorto many hormones. If pregnenolone increased in diet would be very helpful for those with hormonal imbalances.

Cold pressed Virgin Coconut oil :- Coconut Oil is a saturated fat mainly made up of medium chain triglycerides (MCT). MCT’s are known to increase metabolism and promote weight loss. It is very beneficial as it helps in boosting metabolism and also has stimulatory effect on the thyroid. Because thyroid manages metabolism and also causes wide range of symptoms like weight gain, impaired immune function, fatigue, slow healing, cold intolerance etc.

Exercise :- Best Exercises for Hypothyroidism would include One-legged dead lift, Squats, Overhead press or similar vertical push move, Push-up, Lap pull-down or similar vertical pull move, Rowing or similar horizontal pull move.

September 24, 2015 By Neha Morche 2 Comments

All about Wheat Grass and its benefits

In the ancient days in India plants were used as a medicine to cure health issues. Later allopathy was invented and it made life simpler. During my days of college, I came across this magical grass called ‘Wheatgrass’ and it’s amazing benefits to our health.

Wheat grass itself cannot be eaten as it is hard to digest. Interestingly, it can be grown indoors and outdoors by putting wheat seeds in water and then harvesting the leaves; which also occupies less space. It is available in various forms such as juice outside parks, powders and in capsule form. But, the ideal way to have it is in the fresh juice form to get enough nutrients. Wheatgrass is used as a concentrated source of nutrients in powder and capsules.

Wheatgrass is a good source of potassium, dietary fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Zinc, Copper, Manganese and Selenium, and has negligible amount of proteins.

Wheatgrass is generally considered safe. A word of caution as it may cause nausea, headaches, swelling to your throat due to the bacteria present in it (due to contamination) as it is grown in soil or water.

Benefits :

It is rich in chlorophyll (similar to haemoglobin) and iron which increases blood cell count.
Lowers blood pressure by dilating the blood pathways.
Wheat grass juice has alkaline minerals which reduces acidity also gastrointestinal tract problems.
It detoxifies liver and the bloodstream.
It has powerful ability to fight against tumours.
If applied externally on the skin which eliminate itching immediately.
It prevents hair from greying.
It helps in stabilising blood sugar levels.
Drinking wheat grass juice will help in clearing sinuses by breaking up the mucus.
It helps in increasing immunity.