About Trupti Hingad

Trupti Hingad believes that by being fit, you add life to your years, not years to your life! Also, health is not about the weight you lose, but about the life you gain! She has a Post Graduate Diploma in Dietetics and Nutrition and has certification in Diabetes Education and Yoga Asanas and Pranayam. With vast experience in the field of diet, fitness and lifestyle Management, she truly believe in maintaining a healthy body for which, she practices what she preaches. She loves to try out new cuisines and their healthier versions. Honestly, that’s the secret of her fitness she says. She feels that a balance in life, especially when it comes to food, mind, thoughts and emotions, is a must in order to lead a happy and successful life

December 16, 2018 By Trupti Hingad Leave a Comment

A Cereal Breakfast – WHY IT’S THE BEST WAY TO START THE DAY!!!

Good Morning begins here….

I do not need to explain to you what Breakfast means. It has been iterated many times on this platform that it is one of the most important meal of the day. Still the phenomenon of skipping this meal is widely prevalent across the globe. People skipping breakfast is higher among those living in the metros such as Mumbai, Delhi, Kolkata and the likes.

First thing in the morning, the body is low on energy reserves and needs fuel in the form of breakfast. Hence, skipping it can impact general health both in short and the long term.

Few benefits of breakfast to highlight its importance:

-It helps support brain function.

-It can improve nutrient intakes

-It helps to maintain weight

-It improves metabolism

-It promotes physical and mental well-being.

But, then the question arises- What does one have daily in the breakfast? Some examples of balanced breakfast are whole grain cereal with toned milk and 1 fruit, or bowl of puffed rice (Poha), toned milk and few cubes of papaya or whole grain bread sandwich with veggies , 1 fruit and toned milk or oats porridge with dates , raisins apple and almonds.

According to me, Cereal is the best breakfast. Most Indians staple diet is mostly based on cereals. I remember the days of my childhood, when my grandma used to give me cereal breakfast(wheat flour cooked in milk)and that used to keep me energetic throughout the day.

The word “cereal comes from the word ‘ceres’ meaning the ancient Roman goddess of the harvest.It is food derived from any plant in the grass family that yields edible grain or seed.

It is people’s basic food since Neolithic times, following the birth of agriculture.Wheat, Millet, Oats, Corn, Rice, Barley, Rye comes under cereal category.Research shows that eating a cereal breakfast can help kick-start our metabolism and set us up for a more successful day.

This is not restricted to this, eating cereal breakfast has lot more benefits:

1. Cereal eaters beat breakfast skippers in terms of BMI(body mass index)

2. It can help reduce disease risk factors: obesity and overweight are major risk factors for all lifestyle disorders. It helps to reduce the same.

3. Eating cereal break-fast can improve nutrient intakes:.Cereal taken along with milk gives carbohydrates, protein, fat, vitamins and minerals too especially vitamin B complex and iron and also gives a good amount of fiber. It is a simple, safe and inexpensive way to give required nutrition to a pregnant woman. Also, elderly get the required nutrition with such breakfast with fewer calories, as calorie needs declines with age but not nutrient needs.

4. It may help promote future health: The type of breakfast chosen may impact cardiometabolic risk. More frequent cereal consumption in children is associated with lower waist to height ratio, total cholesterol, and LdL cholesterol.

5. Cereal enhances general well-being:People who eat regular BF get less stressed, less anxious, and less likely to be depressed.

6. Cereal is typically a low fat, cholesterol free food which fits into healthy eating recommendations

7. Cereal is relatively low in calories and nutrient dense. An average serving of cereal with skim milk has fewer calories compared to other breakfast choices.

8. Cereal helps to incorporate milk into the diet. If eaten with milk, it is a terrific gateway to calcium, vitamin D, and protein. In fact, a bowl of high fiber cereal with skim milk has more than twice the calcium of a breakfast of toast and juice.And cereal is one of the top contributors for iron, thiamine, folate, vitamin C, riboflavin, niacin, magnesium, zinc, and potassium, bringing essential nutrients to your breakfast table each morning.

But the next question that comes up in the mind- Is it fine to eat ‘Ready to Eat’ breakfast cereals?

There has been a lot of misinformation floating around about breakfast cereals. It’s so convenient and easy to prepare – even the kids can help out, making it a great breakfast option for busy families.

The amount of sugar contributed by ready to eat cereals is just 4% of the total daily intake of sugars. Did you know that a glass of orange juice (125ml) has the same sugar content as a 30g serving of cornflakes?

Taste matters: If the food is unacceptable, it will not be eaten and unless it is eaten it cannot give nutrients. Even though it contains a slight amount of sugar, it doesn’t lead to tooth decay and dental problems.

Children who eat cereals at breakfast are likely to meet their recommendations of calcium and folic acid than those who eat non-cereal breakfast.

Taking sugar out of these cereals does not typically reduce the calories. So, if we remove a gram of sucrose, it lowers sugar content by one gram but, it does not affect the calorie level since the sugar is often replaced by one gram of starch to maintain the texture.

Ready to eat cereal contains less than one-half the sodium of many popular breakfast items and also the very small percentage of the total sodium in the diet.

Last but not the least beneficial component of cereal is fiber. It helps to protect against colon cancer, breast cancer, reduce the risk of Dm, coronary events, bulkier stools

So, if, you are always short of time, snoozing the alarm and waking up late….just pour a cup of milk over two tablespoons of your favorite cereal, sprinkle some nuts or fruits and get yourself nourished.

Hence, let’s take five minutes off to relax and prepare for the day with a bowl of cereal , milk and fruit and ensure a POSITIVE start of the day!!!

November 14, 2018 By Trupti Hingad Leave a Comment

10 Tips for a Blissful Night Sleep

How-to-Get-a-Better-Nights-Sleep

How do you feel when you wake up in the morning? Every health professional must have asked you this question? Amidst our busy schedule, Sleep issues have become alarmingly common.

Here are some of the reasons why you might not be getting proper sleep:-

Distracted by thoughts
Waking up at 3-4am (early hour insomnia)
Constant interruption—night sweats
Sleeping for more than 7hours but not waking up refreshed.

Poor quality of sleep is the most underestimated factor for weight gain, menopause, mood swings, low energy levels, fatigue etc. Sleep is the most important factor of a healthy lifestyle because the body repairs and regenerates during this time. It is also the time when your brain detoxifies and gets rid of waste products. Poor sleep patterns lead to hormonal imbalance and an increase in hunger hormones. Leptin and Ghrelin are the hormones responsible for the regulation of appetite, Leptin tells the brain that you are full and Ghrelin tells the body to eat.

Guess what happens when you don’t sleep well?

Leptin decreases and Ghrelin increases making your body think that you are starving. This either wakes you up to eat in the middle of the night or makes you overeat the next day. When leptin levels are low, the thyroid gland slows down your metabolism making you feel tired and increasing fat storage. Poor sleep increases the stress hormone—cortisol in the body leading to fat storage and can also increase insulin resistance leading to diabetes.

Here are some tips to help you sleep better:-

Keep it dark: The artificial light can reduce the production of hormone—melatonin which makes it hard to fall asleep. Try to keep your bedroom black. Switch off electronic lights (alarms, mobile, TV, Ipad)
Nice and early to bed: Practice going to bed at the same time every day. This registers in your subconscious mind and allows you to sleep well. This helps to regulate your body clock and could help you fall asleep and stay asleep for the night.
Keep gadgets away: Try to keep your room gadget free. Charge your phone or laptop in a different room if you can or keep them away from your head, shut them down or put them on Airplane mode (this will reduce the EMF’s, Electro Magnetic Frequencies, that can interfere with your sleep).
Relax your mind: Stress is one of biggest factor of not getting good sleep. Give time to your mind to switch off from daily activities and get into sleep mode. Avoid thrillers or scary news at night. Try listening to soothing music, read books, meditation or deep breathing.
Relax your body: Take a hot shower before bed or try Epsom salt bath. Epsom salts are rich in Magnesium Sulphate, a known muscle relaxant and detoxifier.
Avoid alcohol: Alcohol leaves you dehydrated at the middle of the night, with low blood sugar and overtaxed liver. Alcohol also messes with your production of serotonin (the precursor to melatonin).
Limit caffeine intake: Caffeine is a stimulant that can keep you awake. So avoid the consumption of caffeine 4-6hours before bedtime.
Pay attention to what you eat and drink: Avoid refined carbs like pasta, white rice, bread, pastry, sugar and processed foods as it will spike blood sugar at night and may wake you up. Eating a healthy dinner allows the body to absorb proper nutrients and provides the brain with the chemical environment required to produce neurotransmitters, required to maintain adequate sleep.
Hydrate well in the day: Your sleep can be interrupted if you’re dehydrated as this stimulates cortisol, which wakes you up.
Supplement: Tryptophan is a protein that helps make melatonin. Food sources include whey protein, meat, fish, dairy, nuts and seeds. L-theanine is a calming nutrient found in tea (black and green), Magnesium helps to relax the body and increase a calming neurotransmitter. You can also use Ashwagandha, chamomile, lavender tea, passion flower and lemon balm to induce sleep. Refer to this blog for more info about this supplement.

(https://goqii.com/blog/6-magical-herbs-that-can-help-you-sleep/)

Sleep is the golden chain that ties HEALTH and our body together. So Snooze and sleep well.

November 12, 2018 By Trupti Hingad Leave a Comment

The Happy Hormone Journal

Stress is a very common component of our everyday life. Staying happy amidst our busy schedules has become almost impossible. Everybody wants to be happy and we often find ourselves pursuing this emotion in various ways. Did you know that these emotions are the result of chemical reactions in the brain? The human body has 4 natural built-in mood-enhancing chemicals, which help combat stress and relieve pain keeping you happy and positive.

What are happy hormones? Why do they make us happy? How do we get more of these in our system?

The four happy hormones are Dopamine, Oxytocin, Serotonin and Endorphin (DOSE).

DOPAMINE: This is one of the chemical signals that pass information from one neuron to the next. Dopamine is released during pleasurable moments or situations and helps to regulate how pleasure is perceived and experienced. Dopamine is also responsible for our motivation, concentration, pleasure, bliss and euphoria.

How can you boost your Dopamine level:-

Limit your sugar intake: Although sugar is linked with raising dopamine levels, the “high” achieved is only temporary and is linked to a wide array or illnesses.
Limit caffeine intake: Yes, caffeine can also raise dopamine levels but studies show that increased caffeine intake can actually cause an increase in tolerance and can lead to lowered or even diminished dopamine release in the long run.
Connect with others: Human contact such as hugs from your kids, kisses from your spouse, or even simply shaking hands with a friend or colleague is enough to boost dopamine levels.
Meditate: Meditation and mindfulness helps the body relax through deep breathing and calming of the nervous system. This in turn helps with the release of dopamine.
Listen to music: Listening to the music you enjoy helps trigger our pleasure centre thereby releasing dopamine.

OXYTOCIN:

This hormone and neurotransmitter is best known for its role in breastfeeding and childbirth. It’s produced in the hypothalamus and females have been shown to have higher levels than males. Oxytocin has been linked to higher self- esteem, trust, optimism and can help lower stress and blood pressure.

How to boost Oxytocin:-

Cry: Suppressing ones emotions can lead to lower oxytocin levels which can cause stress as well as various physical issues within the body. We often hear that a good cry can help us heal both emotionally and physically. It’s true!
Give: This can be in the form of volunteering or simply making a generous donation. The act of giving and/or bonding with others can help increase oxytocin levels and make us feel good overall.
Physical Touch: Oxytocin helps to trigger the reward system in our brain when we are in healthy and loving relationships. It is also released during orgasms in both men and women.
Encouragement: Whether we are getting it, or giving it, words of encouragement go a long way in the release of oxytocin. Compliment and encourage one another at every chance you get!

SEROTONIN:

Do you feel imbalanced? Do you have depression, anxiety, hot flashes, night sweats, bipolar disorder, migraines, insomnia, PMS, or chronic pain? The cause of all these symptoms is a neurotransmitter imbalance.

Like dopamine, serotonin is also a neurotransmitter. While dopamine is responsible for our excitement and motivation, serotonin is responsible for calming us, suppressing pain, and regulating our mood and sleep cycles. This hormone is found mainly in the gastrointestinal tract, platelets, and the nervous system. Serotonin also controls appetite and reduces your sensitivity to pain.

How to boost Serotonin:-

1. Aroma massage: Regular body massages can help lower the stress hormone cortisol, and help increase both dopamine and serotonin levels in the brain/body.
Positive affirmations: Regularly reciting positive affirmations can help almost re-wire your thinking. Numerous studies show the effects of positive thinking can help with serotonin synthesis while lowering cortisol levels.
Good vitamin B Intake: Vitamin B6 and B12 are directly linked to lowered levels of depression and when taken regularly, can help boost overall feelings of well-being. The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (excluding citrus). Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products.
Gardening: This one may seem strange but studies show that microbes contained in the soil can lead to a rise in serotonin simply through inhalation.

ENDORPHINS:

These are chemical compounds which are produced in the human body and interact with receptors in the brain. They help to reduce pain, increase focus, and improve your overall mood. It also helps boost energy, confidence, and makes all of the daily stressors of life much easier to cope with. Today, we produce endorphins when exercising our anaerobic zones. Anaerobic exercise helps us to cope with chronic pains by activating our body’s natural painkillers. Hence exercise is one of the many ways of boosting Endorphins.

How to boost Endorphin:-

Laughter: Not only does laughter boost serotonin levels but also helps to increase pain tolerance levels.
Healthy eating habits: Increase your consumption of protein, healthy fats, and plant based food while limiting alcohol and caffeine. If you supply the necessary amino acids the body will restore balance and you will have improved health and moods.
3. Sunshine exposure: Regularly spending time outdoors in the sun can regulate the release of endorphins. The best time is to expose the body to the Sun is from 10am to 1pm.
Aromatherapy: Soothing scents such as those found in essential oils can help with the release of endorphins in the body.

So keep smiling, stay positive and keep these hormones levels at the peak!

October 20, 2018 By Trupti Hingad 14 Comments

Foods to cure Sinus infection!

Do you often get pain in the forehead or between your eyes? Do you feel your head is about to explode……..

Is there always a feeling of face swelling, nose stuffy and congestion? Do you feel pain in upper teeth? Then this is nothing but an indication of having SINUS.

Let us understand what is Sinus and then learn about its precautions and cure?

Sinus points are basically air spaces in your skull lined with mucous membranes. Most people have four sets of nasal sinuses.

Two in the forehead above the eyes

2. One inside each cheekbone

3. A group of them, called the Ethmoid sinuses, behind the bridge of the nose

4. Another group behind the nose and underneath the brain called the sphenoid sinuses

These sinus points are like fingerprints

So, If there is an infection in these points …it leads to a condition called –SINUSITIS.

It’s inflammation of the sinus cavity due to a virus, bacteria or fungus. Tiny, hair-like structures called cilia move mucus across sinus membranes and towards an exit. All of your sinus cavities connect to your nose to allow a free exchange of air and mucus. Infections or allergies make sinus tissues inflamed, red, and swollen.

But, nature is flooded with remedies for all conditions and here are certain foods which help to cure the sinusitis.

1. SPICY FOODS: Hot spices like pepper, chillis(capsicum), jalapenos, relieve sinus congestion as they help release the mucus that causes a stuffed nose. Spicy foods help to open the sinus cavity and promote the restoration of normal breathing.

2. GARLIC: Contains an enzyme allicin that destroys bacteria and viruses that cause sinusitis

3.Vitamin E found in nuts, seeds and vegetable oils helps sinus congestion

4.Zinc found in lean meat, poultry, liquorice seafood helps to relieve sinus congestion.

5.Warm herbal teas like Peppermint, ginger, chia liquorice, and holy basil teas are some of the best for your sinuses and throat during a bout of sinusitis. Tea moistens mucus membrane, helping to clear sinus network

6.Chicken soup contains an amino acid called cysteine that causes a runny nose and clears out the nasal congestion.

7.Leafy green veggies, tomatoes, oranges and yellow fruits and veggies contain vitamin A that helps build healthy mucus membrane.

8.Grapefruits, oranges, lemon are rich in vitamin C and antioxidants and thus help clear sinus congestion. Oxidation damage can contribute to chronic sinusitis. Antioxidants protect the mucus membranes from free radical damage.

9. Pineapple is rich in antioxidants which protect the delicate mucus membranes from damage. The enzymes in pineapple — bromelain also break down the junk that builds up in sinuses and reduces inflammation.

10. Coconut oil is very good at reducing inflammation and also in killing many bacteria, viruses, and fungi. Try oil pulling with a spoonful of coconut oil and you’ll notice your sinuses clear up too. Simply swish around a spoonful of it for five to ten minutes and spit it out.

11.Turmeric /Ginger Root: Turmeric root is wonderful, fragrant and contains natural anti-inflammatory curcumin. This spice is also an anti-oxidant. When combined with spicy ginger root and brewed for hot tea, this combination can help loosen mucus from clogged nasal passages, alleviate sinus pressure, and make you feel better all around. Ginger root also has the added bonus of calming an upset stomach – a frequent side-effect of excessive night time sinus drainage.

12.Apple cider vinegar:. It acts as a boon for sinus infections. Firstly, it is a natural antibacterial, antiviral, antifungal and anti-inflammatory that can kill the destructive microorganisms that cause the infection. Secondly, it helps the body maintain a healthy alkaline pH level, which helps to break up mucus and discourage the proliferation of condition.

13.Steam Inhalation: Break up thick mucus with a few drops of Eucalyptus or Peppermint oil in hot water. With your face, down over the water, drape a towel over the back of your head and inhale the steam

14. Salt water Rinse: If you are prone to sinus infections and you don’t have a Neti pot, get one. This handy little device makes it easy to irrigate your nasal cavity, clearing out unwanted mucus and any inhaled contaminants that may be caught in there. Use the pot twice a day for optimum relief.

WORST FOODS FOR SINUS CONGESTION:

Caffeine weakens your adrenal glands and causes sinus congestion
Fried foods/Processed foods containing additives are best avoided during a sinus infection
Foods with high sugar content especially ice cream worsen sinus infection
Refined carbs like bread, pasta, and rice do not help during sinus congestion.
Fermented foods like cheese worsen sinus.
Starchy heavy foods like noodles are no for people with a sinus problem.
Milk is known to worsen a sinus congestion as it thickens mucus and promote microbial growth.
Foods high in saturated fats like egg yolk, meat are to be avoided during a sinus infection.

Keep your sinus clean and relax, breathe refresh and Stay healthy!!