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Can You Reverse NAFLD With Dietary Changes

NAFLD

Liver is the largest gland in the human body and is also known as the Chemical Factory of the body. More than 500 vital functions have been identified with the liver, ranging from fighting infection, breakdown of fats, filtering blood of toxins, storing vitamins, iron, to manufacturing proteins and hormones, and helping clot your blood. Like any other organ in the body, this busy organ can also have issues, which is a condition called Non-alcoholic fatty liver disease (NAFLD). Normally, the liver stores some fat. However, in some cases when the liver stores more than healthy fat, that extra fat causes inflammation, which is known as NAFLD. 

Usually, there are no symptoms of NAFLD in the early stages. When it does, they may include, enlarged liver, fatigue or pain in the upper right abdomen. In most cases, fatty liver disease is diagnosed after blood tests show elevated levels of liver enzymes released from damaged liver cells, namely Alanine aminotransferase test (ALT) and aspartate aminotransferase test (AST).

Luckily, lifestyle changes such as dietary intervention and increased physical activity are the first-line treatment and support not only for NAFLD but also associated diseases such as obesity, insulin resistance, diabetes and dyslipidemia. And, gradual weight loss can take the pressure off the liver, allowing it to regenerate itself.

Dietary Changes To Reverse NAFLD

1. Complex Carbs
Complex Carbohydrates are packed with dietary fibre and micronutrients which help in appetite regulation as it takes longer to digest plus DF prevents absorption of fats in the intestine, thereby helping you lose weight, and also lowering the amount of fat in your liver.

  • Include Whole Grains in the form of chapati, upma, dosa, idli, porridge, khichdi, etc.
  • Include sprouted or boiled whole pulses.
  • Seasonal vegetables and Fruits.
  • Reduce sugar intake as it stimulates de novo lipogenesis and finally development of nonalcoholic fatty liver disease (NAFLD) & nonalcoholic steatohepatitis (NASH). So, replace packaged drinks with fresh coconut water/lime water; biscuits with nuts/roasted chana; reduce tea quantity to half cup every time you drink and no sauce/jam /salad dressing .
  • Soluble fiber Supplementation 

2. Fats
Increased fat intake has been linked to insulin resistance, impaired postprandial lipid metabolism and the development or progression of NAFLD. So, reduce intake  of ‘Visible fat’, & try to limit oil/fat intake to less than 500 ml/person/month. Choose Extra Virgin/Filtered /kachhi ghani oils (mustard, sesame, groundnut, Olive oil, Canola oil etc.) in place of refined oils to have anti-inflammatory and insulin sensitizing effects.

  • Complete No for Trans fatty acids and saturated fats . So, no fried or gravy foods/eating out /packaged food.
  • Choose healthy Invisible Fats rich in Omega 3 fatty acids such as nuts, avacado, flaxseeds, chia seeds, sabja seeds, etc.

3. Protein Source
A fair increase in protein intake combined with a low-GI diet, is associated with improved weight-loss maintenance due to its satiating effect and increased thermogenic effect of protein metabolism. So, include options like nuts, low-fat dairy, beans, whole pulses, fish, and poultry, sprouts/roasted chana/nuts/ Sattu drink, nuts smoothie (without sugar), etc. Cut meat intake to once a week. Prefer white/lean meats such as fish/poultry. And completely avoid Red meats as they are high in cholesterol & saturated fats because many studies have associated it with increased risk of liver related diseases and cancer, whereas white meat has been associated with reduced risk.

4. Herbs and supplements
Certain herbs and supplements have shown to play a key role in glucose and fat metabolism, insulin signalling, and energy balance, thereby helping in reversing the fatty liver condition. This may include Apple Cider Vinegar, Fenugreek Seeds, Flaxseed, Nigella Seeds, Milk Thistle, Coffee, Quercetin, Resveratrol etc. 

Having discussed the dietary changes, this journey is incomplete without the inclusion of at least 30 mins of physical Activity, 4-5 days a week, management of  Sleep and Stress issues. Do consult your dietitian/nutritionist to help fine-tune your diet so you are not aggravating your condition.

We hope this article helps you reverse NAFLD. Do leave your thoughts in the comments below. For more information to help you reverse NAFLD, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce 

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Winter Wellness Recipes: Boost Immunity with Nutrient-Packed Delights!

Millet Vegetable pan bread

Winter has set in and it is that time of the year when our body experiences tremendous changes in energy levels, metabolism and our food preference also changes. Winter is also the season which is full of colorful veggies and fruits in market. Our body needs extra vitamins and minerals to help combat cold weather, illness and to maintain your good health.

Let me share with you some nutritious food ideas that will help boost immunity and maintain energy levels through the day.

Here are 5 healthy dishes which will help you to keep warm on cold days-

  1. Millet Vegetable Pan Bread (Bajra Dudhi Thepla)

Millet Vegetable pan bread

Ingredients–

  • (Bajra) Millet flour – 1 cup
  • Wheat flour – 1 cup
  • Bottle gourd (Dudhi)- 1 cup (grated)
  • Curd – ¹⁄₃ cup
  • Oil – ½ cup (to add in flour and roast theplas)
  • Green coriander – 2 tbsp (finely chopped)
  • Green chilly – 1-2 (finely chopped)
  • Ginger paste – 1 tsp
  • Asafoetida – 1 pinch
  • Cumin seeds – ½ tsp
  • Red chilly powder – ¼ tsp
  • Turmeric powder – ¼ tsp
  • Sesame seeds – 1 tsp (optional)
  • Salt – ½ tsp (as per taste)

Preparation

Take out millet flour in any big utensil. Mix wheat flour in the same bowl. Also add bottle gourd, ginger, green chilly, green coriander, Asafoetida, cumin seeds, red chilly powder, turmeric powder, sesame seeds, salt, 1 tbsp oil and curd. Add 1-2 tbsp water or as per requirement and knead soft dough. Keep aside the dough for 10-15 minutes so that it gets set.

Grease your hand with some oil and knead the dough. Pre-heat the pan (tawa). Take little amount of dough (lemon size) and make a round ball. Take one ball, dust it with dry flour and place it on rolling plate and roll into 6-7 inch diameter bread (thepla).

Place the rolled bread (thepla) on pre-heated pan (tawa) and when color of the bread (thepla) turns darker from surface then flip the side. Spread 1 tsp oil on the upper surface. Flip the side and spread some oil on this side as well. Roast the bread (thepla) on medium flame until it gets brown spots on both sides. Take it of the pan and place it in a plate.

Serve the Millet Vegetable pan bread (Bajra Lauki Theplas) with curd (yogurt), coriander paste or pickle or with any vegetables of your choice.

 Suggestion: Mix finely chopped spinach in the flour for making Millet Spinach Breads (Bajra spinach thepla) and add finely chopped fresh fenugreek leaves for making millet fenugreek breads (bajra methi theplas).

  1. Winter special Fenugreek seeds and edible gum sweet balls

Fenugreek seeds and edible gum sweet balls

Fenugreek seeds gum balls is a traditional recipe which can also be used as an Ayurveda treatment for various ailments, especially during winters. These sweet gum balls are not only known for their medicinal properties but also taste delicious.

These are prepared with Fenugreek seeds mixed with wheat flour and Jaggery. New mothers can have these sweet balls as dietary supplement or to overcome any post-delivery problems. People suffering from joints pain, especially in winters, can have this sweet.

Ingredients-

  • Fenugreek (methi) seeds – 100gms.
  • Milk – ½ litre (2 ½ cup)
  • Wheat flour – 300gm (1 ½cup)
  • Ghee – 250gm (1 ½ cup)
  • Edible gum (Gond) – 100gms (½ cup)
  • Almonds – 30 to 35
  • Black Pepper – 8 to 10
  • Cumin powder – 2tsp
  • Dry ginger – 2tsp
  • Green Cardamom – 10 to 12
  • Cinnamon – 4 pieces
  • Nutmeg – 2
  • Jageery – 1 ½ cup

Preparation:

Clean Fenugreek (Methi) seeds properly (wash seeds then put them in a thick cotton cloth and leave it in the sun to dry, cloth can be washed and used again). Put clean seeds in a mixer and make a thick paste somewhat similar to flour. Boil milk.

Put the grounded Fenugreek (Methi) in milk and let it soak for 8-10 hours.

Cut almonds into small pieces. Gently crush black pepper (break 1 pepper into 4-5 pieces), crush cinnamon and nutmeg into fine powder. Peel Cardamom (Elaichi) and crush it as well. Pour 1/2 cup clarified butter (Ghee) in a pan, fry soaked (Fenugreek) on a medium flame till it turns light brown and smells good. Remove the mixture in a plate.

Put the remaining clarified butter (Ghee) in the pan and heat, fry Edible gum (Gond) and take it out on a plate (fry Gond on a law flame). Fry flour in leftover Ghee in the pan till it becomes light brown then take it out.

Put 1 tsp clarified butter in the pan followed by the pieces of Jaggery (Gur), melt Jageery (Gur) into liquid form (Chashni) on a low flame. Add Cumin (Jeera) powder, Dry Ginger (Sauntth) powder, cut almonds, black pepper, cinnamon, nutmeg, Cardamom in the Liquid syrup of Jageery and mix well.

Take little amounts of the mixture, shape it into small balls similar to a lemon and put it on a plate. Keep Fenugreek seeds and edible gum sweet balls (Methi Ladoos) in open air for 4-5 hours.

The sweet is ready, keep them in an air tight container and eat one sweet ball every morning or evening with warm milk. This prevents pain in joints, back and pain due to the cold.

  1. CARROT CAKE SNACKS BITE

high-protein-snacks-by-Green-Blender-carrot-cake-bites-600x404

Ingredients-

  • 2 ¼ cups shreddedcarrots
  • ¾ cup dates (about 10 large dates)
  • ²⁄₃ cup coconut (shredded or flaked)
  • ½ cup walnuts
  • ½ cup sunflower seeds
  • 1 teaspoon cinnamon
  • ¼ teaspoon ground ginger
  • ¹⁄₈ cup toasted sesame seeds
  • ¹⁄₈ cup shredded coconut
  • ¹⁄₈ cup chopped almonds

Preparation

In a food processor, blend all the snack bite ingredients together. Scoop out full grinded mixture in a bowl and roll it into a ball.

Roll the balls in sesame seeds, coconut, or chopped almonds for additional crunch. Use the listed optional ingredients to determine the amount of sesame seeds, coconut, or almonds you need.

Store refrigerated or in an air tight container.

  1. Spinach with Chickpeas Green Salad

Spinach-Salad

Ingredient–

  • 1 tablespoon extra-virgin olive oil
  • 4 cloves garlic, minced
  • ½ onion, diced
  • 300g frozen spinach, thawed and drained well
  • 400g tin chickpeas and green peas, drained and boiled.
  • ½ teaspoon cumin
  • ½ teaspoon salt

Preparation: Take 400 gm of chickpeas and green peas in a pressure cooker. Add half a litre water to it and cook till 4 whistle blow. Let it cool for some time. Heat the olive oil in a frying pan over medium-low heat. Add and cook the garlic and onion in the oil until they turn translucent, for about 5 minutes. Add and stir in the spinach, chickpeas, green peas, cumin and salt. Use your stirring spoon to lightly mash the beans as the mixture cooks. Allow to cook until it gets thoroughly heated. Serve it hot. 

  1. Green Greek Smoothies

Green Greek Smoothies

Ingredients-

  • Cup freshly cut pieces of kiwi
  • A bowl of Greek yogurt
  • ½ cup of milk
  • Pinch of grounded cardamom
  • 1 tsp of (water) soaked chia seeds
  • Fresh Mint Leaves

In a blender, place kiwi, yogurt and milk and blend it for about 1 minute or until smooth. Pour it into a glass, and sprinkle with cardamom. Garnish with mint leaves and add 1 tsp of soaked chia seed on it. Serve immediately.

Tip – You can also try other winter fruits and veggies – like oranges, apple, spinach, Beets instead of Kiwi.

Try these healthy and delicious winter warming recipes. And, don’t let the cold weather keep you from enjoying fresh homemade foods. Let’s Enjoy! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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The Effect Of Complex Carbs On High Cholesterol

complex carbs

The ill effects of high cholesterol is not alien knowledge to us. We all know how it impacts our health and wellbeing. Before we delve into the role complex carbs play with regards to high cholesterol, let’s understand what cholesterol is. It is a waxy substance which our body needs to build cells and make vitamins and other hormones. But, too much cholesterol is a problem. There is good cholesterol and there is bad cholesterol. Good cholesterol is HDL, which is heart friendly fat and bad cholesterol is LDL, Triglycerides which should be within limit. If it increases, it can cause cardiac issues. 

Cholesterol comes from two sources in our body:

  1. From the food we eat like meat, poultry, dairy products, etc.
  2. Our liver makes and releases it in our body

The Correlation of Complex Carbs and Cholesterol  

Carbohydrates is a group of chemical substances made up of carbon, oxygen and hydrogen. They include starches, sugars, glycogen, dextrins and celluloses. There are 2 types of Carbohydrates: Simple carbs and Complex Carbs. Both affect our cholesterol levels differently. 

  1. Simple Carbs: are refined, processed and have less fiber in it. They have a high glycemic index and affect blood sugar. Increased blood sugar will raise insulin levels which may increase cholesterol. Simple carbs are found in sugar, soda, white rice, white bread, pasta, pizza, noodles,cakes, cookies, snacks such as chips, nachos, etc.
  2. Complex Carbs: are high in fiber, Vitamins, and Minerals. The body will take time to break down and release energy/glucose. As complex carbs are high in fiber, it helps reduce bad cholesterol and triglycerides, helps in healthy heart function, and improves bowel movements. Oatmeal, oat bran, kidney beans, and brussels sprouts are good carbs; they have more soluble fiber, which helps to reduce the amount of cholesterol that gets absorbed into the bloodstream. We should include at least 5 to 10 gms of soluble fiber per day to see beneficial effects. Good sources of complex carbs include whole grains, beans, legumes, fruits, and vegetables.

You should include complex carbs in their natural form. For example: 

  • Have whole fruit instead of fruit juice, soft drinks.
  • Go with whole grain instead of processed flours or refined flours.
  • Limit foods that are high in processed, refined food, simple sugar, which provides calories but has fewer nutrients in it.
  • Have more veggies and fruits which have more fiber and packed vitamins and minerals.
  • Focus on whole grains, cereals, legumes, pulses, sprouts, beans, lentils, and dried peas, etc.

Complex carbs help us reduce bad cholesterol. Always choose it over simple carbs. We hope this article helps you make healthy food choices. Do leave your thoughts in the comments below. For more on nutrition, check out Healthy Reads or for further guidance, speak to our certified experts by subscribing to GOQii’s Personalised Health Coaching here. 

Eat healthy and #BeTheForce 

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How to fast right? This Festive season

total

Today marks the third day of Navratri and most men and women fast through these 9 days of the festival. But, does anyone know what it means to fast right? Yes! You read it right! Fasting right! One would question, what could possibly go wrong with not eating?? The answer – A lot! could go wrong.

Many people fast during the navratri for various reasons. Some for religious beliefs others to just weigh a little lighter or just give your system a break or detoxify! Whatever, be your reason for fasting, it is important to do it right !

When done properly fasting has its own benefits for the body. It helps in re-setting the electrolyte balance, detoxification and freedom from bloating and water retention.

Well, a healthy fast should not put your body through stress. It should help you achieve your goal or purpose of fasting and make you feel good emotionally and not leave you irritable or feeling drained or sick. It should give you a feeling of fulfilment and accomplishment and make you feel energetic the next day and reduce cravings.

Starting the fast –

  1. Start your day with a glass of warm water.
  2. Have tender coconut water as this will keep you hydrated and energized through the day.

Through the day –

  1. Do not stay hungry for a long period of time as that would bring about a drop in the metabolic rate, lower blood glucose levels and blood pressure resulting in giddiness and headaches. Staying hungry for a long time sends out a famine signal to the body which then goes into a conservation mode. It conserves all the energy or calories from your next meal and stores it as fat for future use fearing it might have to go without food for a long time! Bang goes your efforts to loose weight and burn fat!  Therefore, it is advisable to have plenty of fruits and cucumber through the day as it will keep you hydrated and provide essential micro nutrients to keep you going. It will also help the body balance it’s pH and stay alkaline. Make sure you include papaya as they are one of the best foods to cleanse the liver, purify blood, reduce inflammation and remove harmful toxins. Also, if you eat papaya through the day, it will help in digesting the meal that you eat later during the day. It will help prevent constipation that might occur after fasting.
  2. Drink tender coconut water or buttermilk. These would provide you with all the essential electrolytes and energy and also help the body attain an alkaline pH.
  3. Snack on unsalted nuts and dry fruits and makhana (foxnut) through the day. Makhanas (foxnut) are a rich source of fibre, calcium and potassium and are an ideal low calorie snack. CAUTION – they are highly addictive too!
  4. Avoid sugar through the day. Have natural sugar in the form of dates, raisins, figs, apricots and prunes. Use jaggery and honey to sweeten things.
  5. Avoid dairy products like milk and yoghurt. Choose coconut milk or almond milk. A fast is beneficial when we maintain an alkaline pH and dairy or milk is highly acidic in nature. That is the reason why some people experience acidity, bloating and discomfort during or after a fast. So, have buttermilk, coconut water, nimbu pani with honey or coconut milk instead and reap the benefits of fasting.
  6. Avoid tea and have herbal teas instead. You can even sip on warm water with lemon and honey through the day. Lemons are great sources of vitamin C, which helps make glutathione, a substance needed for detoxifying the liver. They also contain a phytochemical called limonene, which enhances phase two detoxification of the liver and get rid of chemicals inside of the body.

Ending / breaking / opening the fast –

  1. Always break your fast by having a glass of water or coconut water as this would hydrate you and activate your digestive enzymes and intestines and prepare your body for the food you are going to eat.
  2. Certain fasts require you to break or open the fast by eating certain foods. In that case, have a glass of water and after 5 minutes have a small quantity of the recommended food item and then have fruits. After that you can eat a proper meal.
  3. Refrain from a fat laden meal at the end of the day and avoid puris, kachori and deep fried sago vadas as they are deep fried and loaded with fat and also a source of empty calories in large amounts which are nutrient deficient. Moreover, eating a fried dish after a day’s fast is difficult to digest and leads to acidity. Opt for healthier options like roasted or boiled sweet potato and Singhada or lotus seeds.

If you are required to eat kootu ka atta (buckwheat flour) or singhade ka atta (water chestnut flour) then opt for healthier options like cheelas * instead of deep fried puri, kachori or pakodi. Remember not to feast while you fast!

Besides having powerful antioxidant properties and being a rich source of beta carotene, vitamin C and potassium, sweet potatoes contain a strong chelating agent – compounds that can bind heavy metals like cadmium, copper, mercury, and lead to help detoxify the body.

  1. Use Sendha namak (Rock salt) instead of regular iodized salt or table salt. Sendha namak is low in sodium ad rich in potassium and helps in re-setting the electrolyte balance.
  2. If you are fasting for entire 9 days, one will have to get back to normal diet very gradually. Start by having coconut water. Move over to a non citrus fruit like apple or banana. Then have semi solid foods and finally progress to a proper whole meal !

Please do not fast if you have a medical condition or are unwell and / or are on medication.

So, this navratri wish you happy FASTING! Try fasting the above mentioned way and transform your body. Feel the changes at many levels and do share with me or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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