HAPPY NEW YEAR

Year after year we make resolutions to exercise regularly , eat well, give up smoking and bad habbits and many more . but most of us fail to keep our promising to ourselves. with the new year ,the oppurtunity for a fresh start  comes. So here are some tips to stay on track if healthy lifestyle and losing wt is your goal:

FIND MOTIVATION: get clear about what you want and try new activities every day and use that to inspire you through out.

MAKE GOAL: if you don’t know where you want to end up, you won’t really know how to get there. So you need to make smarts goals, should be realistic, timely, specific etc….

EAT BREAKFAST EVERYDAY:  breakfast is the most important meal of the day. Eat a big healthy breakfast, this will give u more energy, keep you feeling full.

FILL UP ON VEGETABLES:  vegetables are filled with nutrients, fibre, water, very few calories. Use herbs and spices to jazz up vegetables instead of using butter or salt to flavor them.

EXERCISE: to burn calories at a faster rate, you will need to exercise. Take it slow at first and then increase your time and intensity.

TAKE IT SLOW: many people make a major mistake when they trying to tackling health resolution is trying to do everything at once. But just relax and spend a few weeks to indulge in new good habits and then slowly increase your goal.

Every day is a new chance to start over so don’t use anything as excuse and try to return on healthy lifestyle immediately when you feel sidetracked.

POLY-CYSTIC OVARIAN SYNDROME

PCOS is a problem in which women hormones are out of balance. A woman with PCOS grows many cysts on their ovaries that is why it is called polycystic ovary syndrome.

In PCOS, the ovaries produce excess male sex hormone. Small cysts form on the ovaries, which do not produce enough of a hormone that triggers ovulation. The ovarian follicle which have filled with fluid in preparation for ovulation, remain as cyst when ovulation does not occur .The cyst are not harmful but leads to hormone imbalance.

                              PCOS = Silent Killer 

EPIDEMIOLOGY:

APPROX. 5% TO 10% of women of reproductive age are affected. (1 out of 15 women). The condition may appear anytime from menarche until menopause but generally is seen around menarche.

Which women are more prone to PCOD’S?

·         Family history

·         Stressful life

·         Overweight women

·         High lipid /fat level

·         No physical activity

·         Hypertension

·         Over production of insulin

·         Over active pituitary glands

SYMPTOMS:

·         ACNE , OILY SKIN

·         Weight gain / obesity

·         Type 2 diabetes

·         Increased growth of hair on the face, chest , stomach

·         Infertility

·         Male  pattern baldness / thinning  of hair/ dandruff

·         Irregular/ absent menstrual cycle

·         Skin tags or tiny excess flaps of skin in armpits or neck area

·         Patches of thickened and dark brown or black skin on the thighs , neck , arms , breast

·         High blood pressure / high cholesterol

·         Depression

COMPLICATION OF PCOD:

·         Abnormal bleeding from the uterus

·         Blood cholesterol and lipid abnormalities

·         Endometrial cancer

·         Pregnancy induced hypertension

·         Type 2 diabetes

·         Severe liver inflammation

DIET TIPS IN PCOS:

1. FRUITS: berries, pears, range, fig, kiwi, avocado

2. VEGETABLES:  spinach, broccoli, peas

3. Whole grains: oats, brown rice, whole wheat, barley, buckwheat

4. Nuts and seeds: almonds, walnuts, flaxseeds

5. Onion, tomato, potatoes

6. Coconut oil

7. Extra-virgin olive oil

8. Water intake should be more than 2 litre

9. Cut down calories in evening

10. Foods in their most natural forms

FOODS TO AVOID:

1. WHITE bread, pasta, white rice

2. Baked products

3.  Candy and chocolates, sugar

4. Salty snacks

5. Candy and chocolate

6. Smoked meats, canned vegetables

7. Pre –made broth, canned soup, salted nuts

8. Alcohol, caffeine should be avoided

9. Soy

10. Foods high in salt

GREEN VEGETABLE JUICES

GREEN VEGETABLE JUICES

Green juices or fresh vegetable juices are power – packed with nutrition. Drinking vegetable juices can help to regulate our weight and boost energy level and immune system.

Green veggies including leafy vegetables produce chlorophyll, which oxygenate our body. This enables us to released stored toxins in the body. The chlorophyll molecule has magnesium and its impact on body’s magnesium is highly significant. It is also essential for calcium utilization so when we include green juices in our daily diet it helps for better calcium absorption.

A green juice will cleanse our digestive system, lungs, liver and uterus.

Facts about vegetable juices

1- Always rotate your green, don’t use one green all the time.

2- Use a mixer and not a juicer so that you get the fiber from veggies.

3- Don’t strain the juice, but have it with the pulp.

4- Pineapple can be added in green juices to improve taste.

5- It is advisable to dilute juices with water.

BEST TIME TO CONSUME FRESH JUICES IS ON AN MPTY STOMACH, FIRST THING IN THE MORNING OR ATLEAST ½ AN HOUR BEFORE MEAL.

Veggies for green juices

1-      Green leafy lettuce

2-      Spinach

3-      Kale

4-      Mustard green

5-      Cabbage

6-      Broccoli

7-      Cucumber

8-      Bottle gourd