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  • 10 Powerful Ways to Mindful Eating

    In Sample category On 31 July 2013

    Mindful eating is something I’ve been focusing on of late. I highly recommend it as an interesting exercise in observing your own eating habits. The good ones and the bad ones, like gulping down food whilst at your desk, or rushing out the front door in the morning with breakfast in hand. One way to incorporate mindfulness into your meals is to simply use the breath. Breathe in and out a few times so that you can be one with the food you are about to eat. Mindful eating takes dedicated practice, and there are ten practices that you can develop to help you eat mindfully for good health.   1O powerful ways to unwind your eating habits: #1. HONOR THE FOOD: Start the meal with the five contemplations, or with whatever traditional grace or prayer you prefer to use to express your gratitude #2. ENGAGE ALL SIX SENSES: As you serve and eat your meal, notice the sounds, colors, smells and textures as well as your mind’s response to them, not just the taste.  #3.TAKE 20 MINUTES TO EAT A MEAL: There’s lots of research out there suggesting that it takes at least 20 minutes for the stomach to send a message to the brain to say that its full #4.SPEND LONGER CHEWING YOUR FOOD: Chewing your food for longer will also release at least four times more serotonin. Seretonin is a mood regulator, de-stressor and helps you feel better #5. EAT IN A SOUL SATISFYING ENVIRONMENT: Eat at least one meal a day in a calm and peaceful environment. Notice the difference. #6: STOP MULTITASKING: Multi tasking splits your energy into many different directions – which in turn steals energy away from the digestive process and the present moment. Don’t sit at your computer, your desk, in front of the TV or chat on your mobile. Give all your energy and attention to the pleasure of nourishing your body with food. #7. SIT DOWN:  The purpose of eating is to eat. Respect your body and appreciate what it needs to do during the digestion process by sitting down.   #8. DO NOT RUSH AWAY FROM THE TABLE: As soon as the last mouthful is swallowed, take your time getting up from the table. #9. DON\'T SKIP MEALS:  #10.IN MODEST PORTIONS: Moderation is an essential component of mindful eating. Plus: Eating together as a family leads to healthier children who are less likely to be overweight, according to a major review.

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  • What Fasting Can & Can't do for health!

    In Sample category On 31 July 2013

    Ritual fasting has been part of religious traditions for thousands of years. But a recent growing body of research shows that abstaining from food intermittently may have physical as well as spiritual benefits. But is fasting a good idea for your health?   Every day, organs such as the liver, kidney, and spleen work to remove and neutralize toxins from the body to keep our cells healthy. “When you fast, you eliminate input of additional toxins from food,” says Dr. Katz, “and there is a potential biological benefit to that.”  Here’s how your body reacts when you stop feeding it: When you eat, your digestive system breaks down carbohydrates into the sugar glucose, the body’s major source of energy. Glucose is absorbed from the digestive tract into the blood, which then travels to your body’s cells to provide them with fuel. If you haven’t eaten recently, the supply of glucose in your blood drops and your body turns to stored glucose, called glycogen, for energy. Once the glycogen is used up, your body begins to burn fat and muscle stores to make its own glucose to fuel your cells. After a few days without eating (which experts don’t recommend) your body kicks into ketosis mode, meaning you burn fat as the primary source of fuel, in order to spare muscle You will lose weight in the form of body fat.  However, ketosis also makes your blood will also become more acidic, and can cause bad breath, fatigue, and other unpleasant symptoms; long-term, it can lead to kidney and liver damage. • Fasting may help your heart - Fasting for a day once a month may prevent heart disease and insulin resistance. During fasting, your fat cells are being metabolized and used as fuel, . “If fat is being used for fuel, in the long run you have fewer fat cells in your body.” This may mean less insulin resistance and a lower risk of heart disease later in life. • There’s a chance fasting can cut cancer risk.  • Fasting won’t help you lose — and keep off — weight. Fasting for weight loss is just another form of yo-yo dieting. The pounds that come off on a short-term fast are mainly water and stored carbohydrates • Fasting can’t take the place of a healthy diet.  Eating well every day plays a major role in preventing heart disease, diabetes, and certain types of cancer.  Focusing on consistently eating enough nutrient-rich whole foods like fruits, vegetables, and whole grains snowballs into proven powerful benefits over time. • Talk to your doctor before you start a fasting regimen While fasting may have the potential to play a role in wellness, it’s definitely not for everyone Even if your doctor gives the go-ahead, don’t jump head first into fasting — it’s crucial that you understand how to do so safely, and in the context of a healthy lifestyle.

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  • Chia Seeds - Ancient Super-Seed Secret

    In Sample category On 31 July 2013

      Most evidence shows that humans began using chia seeds around 3500 BC. At this time in history, chia seeds were considered to be almost magical because of their ability to increase stamina and energy over long periods of time.  The chia seeds are “super” because, like a superfruit, they deliver the maximum amount of nutrients with minimum calories. HERE ARE A HEAP OF REASONS TO EAT CHIA: • SUPPORTS HEART HEALTH Chia seeds can help reduce blood pressure.  The seeds contain one of the highest known plant sources of essential fatty acids (omega-3 and omega-6).  • STABILIZES BLOOD SUGAR Chia seeds slow down the rate at which complex carbohydrates are digested and then assimilated into the body. The soluble fiber helps to stabilize blood glucose levels resulting in steady, sustained energy ENERGIZING Chia seeds are a balanced blend of protein, carbohydrates, fats and fiber.  It is said that 1 tablespoon of Chia can sustain a person for 24 hours. Athletes have reported that Chia seeds help them perform at optimal levels for much longer periods of time. ANTI-INFLAMMATORY PROPERTIES. The high concentration of omega-3 helps to lubricate joints and keep them supple. Additionally, Omega-3s are converted into prostaglandins which are known to have both pain relieving and anti-inflammatory effects. WEIGHT LOSS The seeds are sometimes added to food to provide bulk and nutrients while adding very few calories.  For these reasons, many people have found Chia quite useful in weight loss and weight maintenance • DETOXIFICATION AND ELIMINATION Similar to psyllium, the swelling action of Chia in the body helps to cleanse and soothe the colon, and absorb toxins while lubricating and strengthening peristaltic action. • HIGH QUALITY PROTEIN Chia seeds contain about 20% protein, a higher percentage than found in many other grains such as wheat and rice. ANTIOXIDANTS Chia seeds are an excellent source of antioxidants containing even more antioxidants than fresh blueberries.  PROVIDES FIBER AND OTHER NUTRIENTS Besides EFAs, Chia seeds also provide fiber, iron, calcium, niacin, magnesium, zinc and phosphorus.  • BRAIN POWER EFAs are known to make cell membranes more flexible and efficient making nutrients more readily available and nerve transmission more efficient. This helps to improve brain function (including memory and concentration). HOW MUCH CHIA SHOULD WE EAT? Nutritionists recommend that 15g/0.53oz (one tablespoon) of chia is consumed each day. Be sure to drink plenty of water as chia is very high in fiber.   Adverse Effects Of Chia Seeds  • In some people, chia seeds can cause gastrointestinal disruptions. It leads to the formation of gas and a bloated feeling. • Chia seeds can also cause allergy in some people • Pregnant and lactating mothers should also stay away from chia seeds.  Overall, this tiny little seed packs a big nutritional punch.

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  • 10 Super Foods to Fight Diabetes

    In Sample category On 01 August 2013

    Eating Right is the key to managing diabetes. Some foods have a bigger impact on your blood sugar than others. Knowing which ones are the best for keeping blood sugar levels steady is especially important when you have diabetes, but it\'s a good idea for everyone. Your dietary goal is to choose foods that help keep your blood sugar level on an even keel. That typically means whole, minimally processed foods. Here are 10 of the best foods that stabilize -- or even lower -- your blood sugar so you can better manage your diabetes. #1. VEGETABLES. Packed with powerhouse nutrients, vegetables are naturally low in calories, and they\'re full of fiber, so they\'re plenty filling.  #2. . FRUITS Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, and your heart.  Choose whole produce over juice. Many of the nutrients and a lot of the fiber are found in the skin, flesh, and seeds of fruit, so they’re lost during juicing, and more of the calories and sugar remain.  #3. BEANS.  Beans are just about your best source of dietary fiber, which not only makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal.  This effect is so powerful that it can even lower your overall blood sugar levels.  #4. CEREALS  Quinoa is a super grain for many reasons: It’s one of the few non-animal proteins that\'s considered a \"complete protein\" in that it has all of the essential amino acids your body needs to build protein molecules.  Even better, all those benefits come with very little impact on your blood sugar level.  It\'s easy to add quinoa to meals. Try using it in place of white rice as a side. The right breakfast cereal is your absolute best opportunity to pack more fiber into your day.  Top your cereal with fruit and you\'ve checked off a fruit serving for the day. #5. FISH Fish is a good source of protein, and a great substitute for higher-fat meats. People with diabetes often have high triglycerides and low levels of HDL, the \'good\' cholesterol. Omega-3 fatty acids can improve both numbers.  Aim to eat fish at least twice a week. Excellent sources of omega-3s are salmon, mackerel, and tuna. #6. LENTILS Lentils are smart legumes when managing your blood sugar.  Lentils are also packed with both soluble and insoluble dietary fiber.  Soluble fiber turns into a gel-like consistency during digestion, which slows absorption of the sugar molecules in the starch.  #7.NUTS Nuts have several things going for them -- and for you. They\'re loaded with \'good\' fats that fight heart disease.  These fats have even been shown to help reduce insulin resistance and make blood sugar easier to control. Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage.  They are rich in fiber and magnesium, both of which may help regulate your blood sugar.  #8.OLIVE OIL   Olive oil is also incredibly versatile. It\'s appropriate for anything from salads to sautés.  Best of all, it slows absorption of the carbohydrates it\'s paired with for a healthier glycemic load overall. #9.YOGURT Yogurt is rich in protein and another weight loss powerhouse: calcium.  Several studies have shown that people who eat plenty of calcium-rich foods have an easier time losing weight -- and are less likely to become insulin resistant.  #10.CINNAMON Believe it! Amazingly, just by sprinkling cinnamon on your foods, you could lower your blood sugar.  Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. A recent study found that in people with diabetes, just 1/2 teaspoon a day can significantly lower blood sugar levels. So go ahead and add powdered cinnamon to your whole wheat toast, oatmeal, baked apples, or even chicken dishes. Or soak a cinnamon stick in hot water to make a soothing and curative cup of cinnamon tea. Reaching your blood glucose targets hardly requires some efforts which are of course worth it.  Maintain your sugar levels with Healthy Diet  Never Skip your meal , avoid large gaps between meals : else you might get hypoglycemic  Avoid to much of sugar , candies , sweets , rice ... If you wanna have , have them but in moderation ... Moderation is the key to good health  Along with Diet , practice Yoga or indulge in exercise : Get Active in your entire day  People with Diabetes suffer from Diabetic Foot : If you have diabetes always take proper care of your foot and keep your foot and surroundings hygienically clean   

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  • 10 Tips on HOW TO MAKE THE MOST OF YOUR DIETICIANS VISIT

    In Sample category On 16 August 2013

    A good and honest communiqué with your dietitian is the key to making your diet and lifestyle changes work for you. Make the most of your dietitian’s visit with these ten helpful tips. #1.How does my current diet, and lifestyle pattern affect my health? It is important to know why certain dietary changes have been made to your current meal pattern. This helps you stick to your diet regime for a longer period. #2.How will this consultation help me achieve my goals? Discussing this ensures you know how it’s all going to work for you. #3.Do remember to discuss and set your health goals with your dietitian. Then do ask, ‘when will I see the results?’ We often expect results overnight. A good healthy diet on the other hand is your slow medicine. Setting realistic goals in accordance with your dietitian, guarantees you won’t be tempted to do anything unhealthy or push yourself to achieve unrealistic targets. Especially if you are on a weight loss or gain program, make sure you know how much you would lose or gain in a week. #4.What should I do if I am not able to follow what you have prescribed? Can I contact you again? A well planned evidence based diet and lifestyle on paper won’t work for you, if you don’t follow what’s in it. So, make sure, you are able to follow it or else request for a revision. Remember, if you can’t follow it, it’s like a prescription from a doctor, but you never really ate the tablet! #5.Is exercising indispensable for me? Although, any dietitian would say it is absolutely crucial, it leaves an impact when you hear it from the horse’s mouth! Do chat about how comfortable you are with the exercises prescribed and what could be your alternatives. #6.An absolute essential question is to find out if the prescribed diet is a balanced combination of carbohydrate, protein, fats, vitamins and minerals? You may be given different proportion of these, depending on your condition, however, if a particular nutrient is skipped, you ought to reason out why? For eg: Skipping carbohydrates is a rage in current weight loss diets and is not recommended at all. #7.If you are prescribed supplements or protein powders, make sure you find out why? Is it because you don’t meet your requirements through your diet or is it because you have an increased need for it? If you aren’t meeting your requirements through the diet, reason out why you can’t meet it through diet alone! #8.Will the prescribed meal and exercise pattern have an interaction with your current medication?  Discuss in detail how your prescribed diet will have an impact on the dosage and timings of your medication. #9.Never visit a dietitian for a temporary or a miracle fix! Though healthy changes to your meal and exercise pattern should become a lifetime habit, but if you have certain medical conditions, your diet will be planned for the condition? In such a case, one your condition is better, do discuss with your dietitian, which of her instructions you should be following for the lifetime! #10. Do make sure you visit a qualified dietitian who is registered with the Indian Dietetic Association or a qualified sports nutritionist. It is important for your well being that you get evidence based information that doesn’t harm your health.

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  • Simple Tips to Lose Weight in 2015

    In Sample category On 28 December 2013

    The best way to do this is to set yourself goals. If you know that your diet is not ideal, but are not sure exactly where you are going wrong, then you must keep a food diary for a couple of weeks at the start of the New Year. This will quickly highlight where you are going wrong Simple rules to get you started could include Eat 5 pieces of fruit and veg a day for improved health Consume no carbs after 4pm to limit calories Eat at least 3 portions of oily fish a week for optimum nutrition Use olive oil rather than the usual salad dressing for healthier meals Eat less cakes, junk food, biscuits, sweets etc. to avoid empty calories Keeping a food diary helps. Maybe keep your diary posted to the fridge too, or on a pin board, or even on a personal blog. This will allow others to point out your mistakes! Also go over the diary at the end of each day and highlight each item you have consumed that goes against the common sense healthy plan. HOW TO GET FIT IN THE NEW YEAR Getting fit is a life long goal for many people. So how do you stick to a New Year resolution to get fit? The best way is to set goals, write an exercise schedule (and stick to it) and keep a training diary. Set Realistic Health and Fitness Goals When setting goals, always set goals that are attainable. So keep the goals simple. My personal goals generally include the following: 1. Commit yourself :There is no time like the New Year, so why not get started now? Sit down and develop your plan of action and stick with it.  2. Exercising more each week  3. Don\'t overdo it.:It is very common for people to try to exercise every day once they start an exercise program. However, this can often lead to exercise burnout and may lead to discontinuing exercise altogether. Therefore, you should set goals, which will enable you to improve your fitness level without overdoing it. 4. Be efficient :Your goal should be 3-4 times per week for 30-45 minutes of continuous aerobic activity.  At first, you might need to take a few breaks but as you become more fit you will be able to exercise for longer periods of time 5. Schedule it: It\'s so easy to get overwhelmed at work and skip your workout. One solution is to treat your workout like a business meeting.  Write it in your planner and keep the appointment. After all, you will perform better at work if you are taking care of yourself. REDUCE YOUR STRESS LEVELS Hopefully a healthier lifestyle, increased physical activity and better diet will help to reduce stress Okay, so to round up, to stick with your New Years Resolution to lose weight, get fit and be stress free, follow these rules: 1. Keep a food diary, take control of you daily eating habits, shop for healthier foods. 2. Exercise more than you do now, aim for 3 times a week, and increase each week. Consider how your eating habits interact with your exercise regimes. 3. Take time out to relax by yourself, and contemplate the good work that you are doing. Remember that ideally this should be a start of a new lifestyle that you continue throughout the entire year.  Do not be one of those people who make a New Year Resolution to lose weight and get fit and then give up within 2 weeks. We wish you all the best of luck in attaining your 2015 New Years Resolutions.

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Sujatha    Stephen

Nutritionist/ Dietician in Dilsukh Nagar, Hyderabad, India 

Hi, my name is Sujatha Stephen . Starting out as a science graduate, I wasn't sure what direction to go in. I knew I wanted to help people with their overall health, but I didn't know how to choose a specific group of people.  The more confused I became as I thought about the specific medical direction I wanted to go into. As I attended a seminar on health and nutrition in my junior year, the answer finally came to me ... the basis of good health is proper nutrition!!! At that moment I knew I didn't have to choose a specific group of people to help. I could help everyone with preventative measures through diet and nutrition! From that point on, I was hooked on learning everything I possibly could about human nutrition. I truly believe that proper nutrition is the basis of good health and can be a preventative of many chronic illnesses, along with good fitness habits. My passion for nutrition and fitness has expanded throughout the years.  Now, I am on a mission to help as many people as I possibly can live healthier and happier lives. 
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