Search Results for: protein

February 22, 2018 By Saba Mirza 1 Comment

Are Fats the only culprit behind those flabs?

Many times I have come across people saying, ‘I have been avoiding all kind of fats such as ghee, oil, fried foods, cream, cheese since a long time but, I am just been unable to get rid of all the flab’.

If you ask me I would say that there are mistakes people make in the process of burning all those fatty bags. Let’s see what these mistakes are

Mistake 1-CUTTING DOWN ALL KIND OF FATS: The first mistake most make is avoiding fats completely.Fat is the 3rd major nutrient needed by the body for the optimal functioning of various vital systems like cardiovascular system, skeletal system (bones and joints), and neurological system.If you don’t provide the required amount of fat to the body, it will start storing other nutrients like carbohydrates in the form of fat in fear of an emergency.

The key is to avoid bad fats (the fat which is saturated at room temperature like ghee, butter) and opt for good fat(the fat which is liquid at room temperature like vegetable oils and also the fat from nuts and seeds) and have it in moderation.

Mistake 2-HAVING INVISIBLE FATS: Look for the invisible fats which you might be consuming unknowingly.You might be providing invisible bad fats to your body in the form of all kind of processed foods like biscuits, cookies, fast foods, cakes, pastries, ice creams, chocolates etc.

Mistake 3-INACTIVITY: If you are sitting all day in front of the computer, then there is no need for the body to burn the calories and chances are the bodies are storing all kinds of excess calories coming from carbohydrates and proteins in the form of fat.So, do make a habit of getting up from your work seat and walking in the corridor, doing some office desk exercises, just to provide an excuse to your cells to burn the calories consumed during meals.

Mistake 4-SKIPPING MEALS: When you are avoiding your breakfast or lunch, the body goes into the fat-preserving mode in fear of a deadly situation. So keep providing some nutritious food in the form of meals or snacks, at least, every 3 hours to keep your metabolism running.

Mistake 5-STRESS: Stress is an integral part of our lifestyle nowadays and yes, in acute situation, it does reduce the appetite because of the secretion of stress hormone, but a persistent stressed out situation maintains a higher level of cortisol hormones for a longer time, whose job is to replenish the body even after the stress has passed out and this increases your appetite and makes you crave for your favorite desserts. So do try to include some relaxation technique in your day to day life to soothe your body and keep the hormones under control during the stressed out situations.

Mistake 6-SLEEP DEPRIVATION: Here is how disturbed sleeping hours affects your waistline badly-Lack of sleep makes you feel exhausted, makes you skip your workout, makes you crave for some brain stimulant like coffee, tea, and makes you binge on some bad calories while being awake for more hours than sleeping.

Mistake 7- HAVING A HEAVY DINNER: Dinner has always been considered as the only family meal which we have all together. But do you know, at that time, your body is preparing itself for a slowdown at night, your metabolism is at it’s lowest.So anything in excess, especially carbohydrates, which body is unable to digest at that time is getting collected in the central area of your body.That doesn’t mean that you go to bed feeling hungry.Plan it wisely. Have a heavy nutritious evening snack and a light dinner which is low in carbohydrates, moderate in proteins and high in fibres.

Mistake 8-HAVING FRUITS AT WRONG TIME: Combining your fruits with meals and having them post-sunset or at bedtime is a sure way to get those flags on your waistline, as they are again a form of instant carbohydrates.Have them as individual meals or snacks instead.

And if you still feel that you are guilty of none of these mistakes and stuck with these flaws, do consult your doctor. There might be an underlying medical condition like hypothyroid or other hormonal imbalances which is keeping your metabolism disturbed and maintaining all the fatty bags despite your efforts to be healthy and fit.

February 17, 2018 By Richi Seth 5 Comments

Tennis Elbow: Symptoms, management and its prevention

How often have you heard or read in news about a sportsman suffering a tennis elbow or your friend saying I am suffering a tennis elbow? Many a time I am sure. But, are you aware of what is ‘Tennis Elbow’ and how can you prevent it.

The elbow is known as the “funny bone” but if you suffer from tennis or golfer’s elbow, the pain you undergo when you hit the elbow is unbearable.

Tennis elbow can be caused by sudden injury of the muscle and tendon area around the outside of the elbow where the muscles and tendons of the forearm attach to the outside bony area- the lateral epicondyle of the elbow. Another common term, “golfer’s elbow,” refers to the same process occurring on the inside of the elbow called as medial epicondyle. It does not happen with the sportspersons only, it’s just the term which is referred to the sport as it can be a significant problem for some tennis players.

What Are the Symptoms of Tennis Elbow?

Pain around the outside of the elbow.
Pain is worse by moving the wrist with force. Examples include lifting, using tools, opening jars, or even handling simple utensils such as rolling pin, using a toothbrush or knife and fork.

How do you manage a Tennis Elbow?

Tennis elbow is treated primarily by physiotherapy which includes some exercises of forearm and wrist along with their strengthening progressively, bracing for resting the muscles, topical anti-inflammatory gels, topical steroid gels, and steroid injections. Surgery is needed in rare cases.

Immediate line of treatment to reduce the pain and inflammation of tennis elbow should be:

Rest
Avoid any activity that causes pain.
Apply ice to the affected area. Holding a cold compress, such as a bag of frozen peas wrapped in a towel, against your elbow for a few minutes several times a day can help ease the pain.
Massaging and manipulating the affected area may help relieve the pain and stiffness, and improve the range of movement.

Exercises:

It is important to maintain the fitness levels with performing some light exercises like:

Aerobic exercises like walking, running or jogging that are good for overall fitness
Gentle stretching exercises can help in rehabilitating the elbow and some of the good exercises for tennis elbow include gentle wrist extensions, flexes and rotations, wrist curls and extensions with the help of light dumbles.
Isometric exercises such as squeezing a ball, are also a good cure for tennis elbow.

Tennis Elbow prevention through nutrition

Apart from the above-mentioned treatment options, it is also important to support the connective tissues’ health with nutrient-rich, anti-inflammatory food:

Have plenty of colourful fruits and vegetables daily in your diet.
Consumption of Pineapples is beneficial as they are rich in vitamin C that helps in building collagen. They are also rich in bromelain, which contains powerful anti-inflammatory properties that can reduce pain and swelling caused by tennis elbow.
Having good quality protein which contains a high biological value like eggs, lean meat which serves as the “building blocks” for tissue repair.
Having supplements with vitamin C, vitamin A, zinc and copper.
Having anti-inflammatory foods and supplements such as barley, ginger, curcumin, omega 3 rich foods like fish such as mackerel and salmon, walnuts, flaxseeds etc.
Limit the intake of processed and canned foods and sugar.

Precautions to be taken

To help lessen the stress and abuse on tennis elbow:

Use the proper equipment and technique in sports.
Use of a counter-force brace, an elastic band that wraps around the forearm just below the injured elbow (tendon) may help to relieve pain in some people.
Avoid tight gripping and overuse of the wrist.

February 10, 2018 By Hardika Vira Leave a Comment

Healthy Dips and Sauces

We always want our main course that we eat to be healthy. Would you like some side dishes to make your meals more interesting? Have you ever thought of side dishes that you could have along with your main course which are equally healthy as your main dish and can be had as fillers in the mid meals?

There are many such alternatives available in the market which is not only full of preservatives but also loaded with sugar, fats and are way too costly.

This thought led me to write this blog on healthy dips and sauces which are not only easy to make but are pocket friendly. To add to the benefits – ‘No added preservatives’. All your family members especially children would love indulging into these dips and sauces with various food items. Don’t be shocked if you see your child’s plate clean after this.

Let us have a look at some of the yummy healthy dips and sauces which serve to be an excellent side dish

Avocado Yoghurt Dip

Ingredients	Amount
Low fat Greek Yoghurt/ hung curd	½ cup
Avocados (ripe)	2 no
Garlic Ginger (minced)	1 tsp
Fresh Coriander leaves	3-4 TBSP
Mint leaves	Few sprigs
Bell pepper	1 no
Lime Juice	of 1 no
Red chilli powder	¼ tsp
Salt	To taste
Pepper powder	To taste

METHOD:

Mix all the above ingredients in a blender. Mix until smooth paste.
Serve with vegetable sticks or whole grain chips.
You can use it as a base for your sandwiches and rolls

BENEFITS

Rich in healthy fats,proteins, loaded with vitamins, minerals, good for digestive and gut health

Mix fruit Salsa

Ingredients	Amount
Pineapple (diced)	½ cup
Mango (ripe) (diced)	½ cup
Strawberries(diced)	½ cup
Fresh mint leaves	2-3 TBSP
Ginger	½ inch
Bell pepper	1 no
Lime (big)	1 no
Red chilli powder	¼ tsp
Salt	To taste

METHOD:

In a saucepan, mix pineapple, mango and strawberries, bellpepper, ginger, chopped fresh mint leaves, red chilli powder, lime juice and salt. Mix well until well blended.
Enjoy this sweet, tangy, spicy salsa with pita chips/ wheat bread

BENEFITS

Super antioxidant rich. A blend of various vitamins, minerals and helps improve immunity

Beans Basil Hummus

Ingredients	Amount
Fresh kidney beans (cooked)	2 cup
Chick peas (soaked and drained)	2/3 cup
Garlic cloves	4-5 no
Ginger	½ inch piece
Fresh basil leaves/ tulsi leaves	½ cup
Mint leaves	Few sprigs
Onion	1 no
Lime (big)	2-3 no
Green chilly	1-2 no
Salt	To taste
Pepper powder	To taste
Low fat yoghurt	As required

METHOD

In a blender, add 2 cups of cooked fresh kidney beans(not the dried one), overnight soaked and drained 2/3 cup of chick peas, ginger, garlic, basil leaves, mint leaves, onion, lime juice, green chillies, salt, pepper powder. Grind it well until it becomes a smooth paste. If required you can add low fat yoghurt to get the required consistency
Serve with veggie sticks, chips or crackers
You can even use it as a base for any rolls/ frankies

BENEFITS:

Rich in proteins and probiotic. Excellent for gut health and immunity boosting

Tahini Recipe

Ingredients	Amount
Roasted sesame seeds	2 TBSP
Olive oil	2 TBSP
Lemon juice	1 ½ TBSP
Garlic clove	1-2 no
Hung curd	1 cup
Salt	to taste

METHOD:

1 Take roasted sesame seeds, olive oil, garlic cloves and lemon juice in a blender

Blend until smooth paste
Mix the above tahini paste with hung curd. Mix well and serve chilled with flat breads/ khakhras/ veggie sticks

BENEFITS:

Great source of Calcium, probiotics and healthy fats

Healthy mayo

Ingredients	Amount
Grated cucumber	½ cup
Grated carrot	½ cup
Hung curd	1 cup
Oregano,	½ tsp
Parsley, Basil leaves, Chilli flakes	½ tsp
Salt	to taste
Freshly ground Pepper powder	¼ tsp

METHOD:

In a bowl, mix all the above ingredients
Serve chilled with flat breads/ khakhras/ homemade tortilla/ nachos/filling in wheat breads

BENEFITS:

Alkaline in nature, coolant, good source of fiber too

Peanut/ Almond butter

Ingredients	Amount
Roasted peanuts/ almonds (salted/ unsalted)	200 gms
Olive oil/ Ricebran oil	As required
Organic honey	Optional
Salt	to taste

METHOD:

In a blender jar, take roasted salted/ unsalted peanuts or almonds and grind till finely coarse
Add a few drops of olive oil
Blenderize until smooth paste.
Add salt and organic honey if required
Peanut butter/ almond butter is ready to serve with khakhras/ whole grain bread/ sandwiches/ fruits/ vegetable sticks

BENEFITS:

Healthy fats. Serves as a great pre and post workout meal option

Guacamole

Ingredients	Amount
Avocados (ripe) peeled, pitted	2 no
Tomatoes, ripe	1 no
Fresh Coriander leaves	3 TBSP
Onion, finely chopped	¼ cup
Garlic, minced	½ tsp
Lime (big)	1 no
cumin powder	½ tsp
Salt	To taste
cayenne pepper (optional)	1 pinch

METHOD:

In a medium bowl, mash together the avocados, lime juice, and salt.
Mix in onion, cilantro, tomatoes, and garlic.
Stir in cayenne pepper, cumin seed powder
Refrigerate 1 hour for best flavour, or serve immediately.

BENEFITS:

Rich in healthy unsaturated fats. Antioxidants, vitamins and minerals

If you have been making some interesting dips and sauces then do share the recipes with us. Share your feedback on these dips and sauces when you make.

Enjoy!!!

January 30, 2018 By Dr. Viral Thakkar Leave a Comment

You can indulge when you are expecting!

Sex-During-Pregnancy

Isn’t it is exciting to create something wonderful which is a part of you and your partner! Yes, I am talking about a baby here!. However, the 9 months are full of challenges for the mother and the father, physical intimacy being a major concern. In this article, I am trying to address the common concerns of sex during pregnancy, its benefits and when to abstain!

The roller coaster hormonal ride, change in the taste buds, fatigue, weakness and mood swings are just a few reasons which put women off their sex drive especially in the first trimester. Many women might also experience an increase in libido during pregnancy! Check, which side of the coin does your loved one fall on and indulge!

If you are an expectant mother, you will notice an increased blood flow to the pelvic area and engorgement of the genitals. It might be accompanied by sore and tender breasts which results in a heightened sensation. You might enjoy it or be put off. Communicate with your loved one and let him know.

Boys and girls, pregnancy is also the time for you to bond. So if you are up for it, go for it! As far as your baby is concerned, be rest assured he/she is safe in amniotic sac and the strong muscles of the uterus. The mucus plug at the cervix prevents infections from entering the womb. Your baby, on the other hand, does not care what you do and neither does it know. In fact, you might experience some happy kicks once you are done!

Hitting the big ‘O’ during pregnancy is safe if you have a normal & low-risk pregnancy and cannot start labour or cause a miscarriage. Mild uterine contractions post an orgasm (or during nipple stimulation and the prostaglandins in semen) are harmless. Even if your climax is particularly intense these contractions aren’t harmful — they’re not a sign of labour. So let loose, enjoy the pleasure you deserve!

However, ensure your partner is tested for infections before indulging! Because you’re better off safe than sorry (with or without a baby on the way).

When is it off limits!

As a woman, when your body says “no”, please listen to it!. Respect yourself and your decision.
Your practitioner might declare your pregnancy as high risk depending on your tests and restrict sex

If you’re experiencing signs of preterm labour or, if you have such a history
If you’ve been diagnosed with incompetent cervix or placenta previa
If you’re experiencing vaginal bleeding or if you have a history of miscarriages

If you are restricted from being intimate, communicate with your partner to find ways to address the intimacy you’re both cravings. Focus on hand holding, cuddling, the old-fashioned making out… Your woman will love you for the support you give her during this time!

Ayurveda insists on listening to one’s body. Apart from this, sexual activity should be limited during the first trimester and post the 7th month since it is a delicate time. Also, at all times one should avoid compression of the abdomen.

While making love is beneficial, it is also beneficial during pregnancy if your practitioner has not advised otherwise.

1. Making love restores the functioning of the body with the release of certain hormones and ensures proper circulation. This means the fetus receives an adequate supply of oxygen and nutrients when in the womb that aids growth and development.

2. If you are making love regularly during pregnancy, it can help keep your pelvic floor muscles toned and strong to help you deal with the arduous phase of labour. Don’t give your exercise a miss though!

3. Making love increases the level of IgA antibodies in the body that boost immunity during pregnancy.

4. It leads to release of endorphins in the body that makes both the mother and the baby happier by reducing levels of stress. Sex also increases production of oxytocin, a hormone responsible for attachment and love.

5. Better sex, better bonding and a surge in endorphins help an expectant mother to sleep better, fight fatigue and other nagging symptoms of pregnancy.

6. It helps keep pre-eclampsia at bay because man’s sperm has a special protein called HLA-G that helps regulate body s immune system and lowers blood pressure levels in a woman during pregnancy.

While you can try any position during your pregnancy, here are a few positions you might find comfortable instead of the common missionary.

position 1