Why to visit a dietitian if not needed weight loss?

Why to visit a dietitian if not needed weight loss?

It’s a very common thing that we only visit dietitian when we are in need of weight loss or if some doctor recommends us to visit in some medical need……. It is not a god practice because health is a matter of management slowly & steadily for a life time. In proper health management diet & life style plays a major role & it is a preventive way to avoid many health & disease related complications.

So visiting a dietitian is recommended to improve the diet pattern & life style not only for weight loss.

With their help we can use our food as medicine not medicine as our food.

  So here are some major points why to visit them frequently

1.    Know Your Combination-

Every food & the combinations works differently for different people & for different problems. Some time different combinations of food hinders the absorption of nutrients present in them like caffeine hinders the absorption of iron & calcium, it is best absorbed with combination with Vita c. So the dietitian will help u to choose the better combinations.

2.    Correct Quantity-

How much & how many times is also a major issue. No food is good or bad, correct amount & combination can do wonders, for this dietitian can advice  the same according to our BMI, life style, major & minor health problems & many more things.

3.    Nutrient Requirement at Different Stages of Life Cycle & Their Correct Sources-

Nutrient quantity varies at different phases of life cycles like at childhood, adolescence, pregnancy, lactation, menopause, etc. for that the quantity & quality of foods are also different & for best result we can take the help of a dietitian. She can also   tell you about the good & easily available sources of different sources needed by our body.

4.    Food at Therapeutic [Medical] Condition-

Medical problems are not always needed to consult doctors, sometime problems like acidity, gas, pre diabetic stage etc. can be cured only with little changes in diet & life style without any medication & it can be only advised by the dietitian.

5.    Cooking Procedure & Seasonal Variation-

Cooking procedure & seasonal variation in food is very necessary for maintaining good health. A dietitian can guide how to cook food for its maximum benefits & seasonal availability of foods [fruits/grain/ vegetables].

     It’s always advisable to visit dietitian at least once in six month for better nutrition & good health & prevent many things before hand.

PREVENTION IS ALWAYS BETTER THAN CURE…

A to Z of youth super foods

Go through this alphabet of anti-ageing eats to stay young and lovely, longer

If we really are what we eat, wise food choices can lead to a healthier body, as well as boosting vitality and improving mental agility. There are some wonder-foods say nutritionists, that pack in vitamins, super nutrition and antioxidants that are essential to anti-ageing. The list is not meant to replace your diet, but to help ensure you always include them in your meals.

A for Avocado: It contains more potassium (helps lowers blood pressure) than bananas. It is rich in glutathione, which protects the body from toxins, helps neutralise bad fat and is an antioxidant that fights free-radical damage to cells that accompanies ageing.

B for Broccoli: It boosts the immune system and contains more calcium than any other vegetable. It also has properties that fight bone loss and cancer.

C for Carrot: Carrots lower cholesterol and their orange pigment boosts immune function. And they're really are good for eyesight — the betacarotene in them protects eyes from diseases that occur with ageing.

D for Dark chocolate: This treat is full of antioxidants, which fight cell damage. It's rich in vitamin B6 and tryptophan, which converts to serotonin, a chemical that helps fight depression.

E for Eggs: The complete food (after breast milk), eggs contain every amino acid the body needs. They're a rich source of lutein, which protects against macular eye degeneration.

F for Fish: Omega 3 oils found in salmon, tuna, sardines and herrings have blood-thinning properties that protect arteries, lower BP, and may slow damage to your DNA.

G for Garlic: It maintains blood circulation and oxygenated blood helps keen skin, hair and nails strong and healthy.

H for Honey: Organic coldpressed honey (no more than ½ tsp a day) has a healing effect. Heating it robs it of essential vitamins, so don't put it in hot drinks or cook with it.

I for Iceberg Lettuce: Iceberg lettuce fights harmful free radicals and boosts the immune system because it contains manganese, magnesium, potassium, iron, phosphorus and calcium.

J for Japanese Green Tea: Japanese green tea is full of antiageing antioxidants and contains methylxanthines that boost metabolism, help burn fat, and lowers cholesterol.

K for kidney beans : very good source of cholesterol lowering fibre ,  trace mineral molybedenum . lowers heart attack risk .

L for Loquat: excellent source of vit a , iron, copper , calcium , magnese . loquat extracts are beneficial in cancer therapies due to its cytokine immune modulation capabilities. Laetrile in loquat is known as anti cancer agent

M for Muesli: Good source of fibre , protein , calcium and high source of fibre

 N for Nuts: The skin of nuts is full of antiageing flavonoids. And all nuts are full of protein, fibre, essential fats, vitamins and minerals, including magnesium, which improves recall.

O for Onion: Anti-inflammatory, anti-bacterial, anti-fungal and antiviral, onions are full of digestive enzymes that detoxify and boost the immune system. Red onions are by far the best.

P for Parsley: A great inner cleanser, parsley is full of vitamins C, A and some B, as well as iron, calcium and potassium. It's also a natural diuretic.

Q for Quinoa: This energy-sustaining food that contains all eight essential amino acids; rich in calcium and iron.

R for Red Fruits: Red fruit and veg like raspberries, strawberries, red peppers, red cabbage and red onions are preferable to green varieties as they have powerful antioxidants that can fight heart disease and prostate cancer, minimise stroke risk and degeneration of the eyes.

S for Spinach: Full of antioxidants spinach can help deter stroke, heart disease and high blood pressure. It is among the top 10 super-foods because it contains lutein and zeaxanthin, strong anti-ageing compounds.

T for Tomato: This contains quercetin and the antioxidant lycopene, which is proven to be a super-efficient, freeradical scavenger and preserves mental and physical functions in elderly people.

U for Uncooked Vegetables: Cooking your vegetables can destroy many nutrients. Steaming or boiling in less water preserves nutrients. Eat raw veg as often as you can, and lightly cook at other times.

V for Veggies: Go for deep green, richly red or bright orange and yellow to get the maximum antioxidants and vitamins. They are all high in water content. When you eat water-based food as opposed to drinking water, your body keeps it for longer.

W for Walnuts: A great source of copper, walnuts stop hair turning grey and help it retain its natural colour longer.

X for Xylitol: The natural zero-calorie sweetener around, xylitol doesn't have the risk factors like artificial sweeteners, and helps to re-mineralise teeth.

Y for Yellow Fruits and Vegetables: Grapefruits, melons, pineapple and lemons have high antioxidant content, helping detoxify the body.

Z for Zucchini: Use zucchini in pasta as a base so you avoid the starchy pasta carbs that cause inflammation and excess weight because of the high sugar content.

BEANS GOOD FOR HEALTH

BEANS

Beans, part of the legume family, are an ancient food that has been cultivated all over the earth for thousands of years.

This versatile nutritional powerhouse is often relegated to the back of the pantry, as many consider beans the “poor man’s meat”.

The general thought among people has been that beans are not necessary anymore, as they are getting their daily protein requirements from animal products.

What these people did not know is that there are many chronic ailments associated with high consumption of meat, including heart disease, some types of cancer, and diabetes.

The reason for this is that meat, especially red meat, though high in protein is also high in saturated fat. Saturated fat has been linked to higher cholesterol, including raised levels of LDLs (the bad cholesterol).

Beans provide a great alternative to meat, as they are a low-fat source of protein.

For example, one cup of lentils provides 17 grams of protein with only 0.75 grams of fat. In fact, the American Cancer Society recommended in their 1996 dietary guidelines that Americans should “choose beans as an alternative to meat.” 

Include Beans in Daily Diet to Reduce Abdominal FAT. It helps your body in keeping the intake of saturated fats at a healthy level. Beans help to flatten your belly not only due to its various other healthy compounds including soluble as well as insoluble fiber.

Due to their low glycemic index, get digested at a slower pace keeping you fuller for a longer time, thus saving you from hunger pangs too.

Beans are good for diabetics and heart disease too.

So, what types of beans and how much of them will help you lose abdominal fat? Check it out!

All or any type of beans can help you in fighting off obesity, particularly belly fat.

1. White beans

2. Pink beans

3. Red kidney beans

4. Black beans

5. Pinto beans

6. Lentil

7. Garbanzo beans aka chickpeas

How much beans to have daily?

Not more than one cup of beans every day. Rinse them thoroughly before using.

If you soak beans, wash them thoroughly before soaking and try not to discard the water when cooking beans.

If you are using canned beans then also wash them properly to keep off the gas producing sugars.

What are the ways to have beans?

You can have them in any manner- as salad, dips, side dish, baked into muffins, or as main dish!

1. Replace your breakfast toasts with beans and have them with eggs.

2. Make salsa by mixing black beans with tomatoes, corn kernels, pepper, lime juice, olive oil, your choice of herbs and seasoning’s!

3. Prepare hummus (type of sauce) which is a spread made with chickpeas as main

ingredient. Use it as a party dip or sandwich spread.

4. Bake your muffins, breads, cakes etc. using beans flour.

5. You may also use black bean flour as a thickening agent for sauces.

6. Replace mashed potatoes with mashed beans dish.

7. Use a bed of herbs flavored white beans when serving grilled chicken and fish.

8. Have simple bean soups, stews.

9. Innovate your own way to have beans daily.

PREGNANCY FIRST TRIMESTER

PREGNANCY FIRST TRIMESTER

PREGNANCY is one of the most important phases in women’s life, “THE PHASE OF MOTHERHOOD”

It has a profound emotional significance and is considered as a major landmark in physical and Psychological development of woman, and a transition from daughter /woman to mother. It is a phase where your body undergoes changes and your mind is full of questions about health, safety, nutrition, tests and more. Every week you can discover new things about your baby, necessary lifestyle changes and how to enjoy them to fullest.

FIRST TRIMESTER

(CONCEPTION TO 12 WEEKS)

1-4 WEEKS –

·         GROWTH OF THE BABY – A new life is born. Baby is beginning to take shape inside in the form of tiny embryo.

·         Its size is about 0.08 to 0.16 inch during this time.

·         CHANGES IN MOTHER – At this stage, women may not notice any change, that’s because it’s too soon.

·         In fact few women know that they have conceived .One have not missed periods yet!!!

5-8 WEEKS-

·         GROWTH OF THE BABY – Baby begins to develop a plate, which will late become the HEART.

·         Major organs like kidneys and liver also begin to develop while the neural tube (which connects the brain and spinal cord) closes.

·         One will be able to see baby in ULTRASOUND.

·         Heart beat is quite prominent (100 beats /minute).

·         CHANGES IN MOTHER - This week may see the beginning of some of the early signs and symptoms of pregnancy such as morning sickness and breast tenderness.

·         You may see some bleeding due to implantation of the fetus into the lining of the uterus.

·         The hormone levels are rising which may cause nausea, vomiting and headaches.

·         The levels of pregnancy hormone are enough that urine tests that measure HCG will show a positive result at this point.

9-12 WEEKS –

·         GROWTH OF THE BABY – Baby now has fingers and toes, while nails too are growing.

·         Hair is appearing on the baby’s body.

·         The fetus is about 2 inches long and eights about half an ounce.

·         Baby's body systems, such as circulatory, nervous, reproductive and digestive, are fully formed during this time.

·         CHANGES IN MOTHER - Even if one still look the same on the outside, making a baby is hard work and one could find herself even more tired now than before.

·         Blood pressure tends to decline, and one may feel dizzy or lightheaded.

·         Facial appearance becomes fuller due to odema, which is due to the retention of more fluid.

·         One may also start feeling cravings for particular food.

·         The theory is that your body craves nutrients it may be lacking, most commonly vitamin C, iron, and salt.

·         By this week, your uterus can be felt in your lower abdomen, above the middle of our pubic bone.  

·         An ultrasound this week determines no. of babies, the position of placenta, and volume of amniotic fluid.

DIETARY PRECAUTIONS DURING FIRST TRIMESTER:

·         Make sure you eat a mixture of different foods each day including fruits and vegetables which provide vitamins, minerals and fiber.

·         Let starchy foods like bread, potatoes, rice and breakfast cereals with vegetables from the main part of any meal.

·         Make sure you get your calcium from milk or other food. Take 600 ml of milk or milk products every day for the calcium content. 

·         Get your dose of vitamin D through food like egg yolks, herring, sardines, tuna, salmon, fortified milk, fish liver oil, or through exposure to sunlight.

·         Increase your intake of omega-3 fatty acids. They are necessary for the development of your baby’s brain, nerve and eye.

·         Take iron and folic acid supplements as prescribed by your doctor. It  is important during the pre-conception and early pregnancy phase because this is when the fetus develops spine and nerve cells.

·         Gain weight gradually. For the optimal growth of your baby you should gain around 0.5- 2 kg in the first trimester. 

·         Increase your fluid intake. Blood volume needs to increase during pregnancy to facilitate oxygen and nutrient delivery to both you and your baby. 

NUTREINT	NORMAL ADULT WOMAN	WOMEN IN FIRST TRIMESTER OF PREGNANCY
ENERGY kcal
SEDENTARY	1875	1880
MODERATE	2225	2235
HEAVY	2925	2935
PROTEIN g	50	60
FAT         g	20	30
CALCIUM mg	400	410
IRON mg	30	40
RETINOL mcg	600	610
BETA CAROTENE mcg	2400	2410
THIAMINE  mg
SEDENTARY	0.9	10.9
MODERATE	1.1	11.1
HEAVY	1.2	11.2
RIBOFLAVINE mg
SEDENTARY	1.1	11.1
MODERATE	1.3	11.3
HEAVY	1.5	11.5
NIACIN mg
SEDENTARY	12	22
MODERATE	14	24
HEAVY	16	26
PYRIDOXINE mg	2	12
ASCORBIC ACID mg	40	50
FOLIC ACID mcg	100	110
VITAMIN B12 mcg	1	11

Don’ts

·         Don’t take any medication unless necessary. Medicines taken by you can cross the placenta and enter the bloodstream of your baby. Hence it’s best to know the safety of any medications you’re taking during pregnancy – especially in the first trimester. 

·         Cut down on caffeine. Large amounts of caffeine consumption and an increased risk of miscarriage have been linked in some studies.

·         Quit smoking. Passive and active smoking during pregnancy increases the risk of health and behavioral problems in the baby and is linked to infant mortality.

·         Don’t drink alcohol. Alcohol can cross the placenta and reach your baby’s bloodstream. Excessive drinking impairs the mental and physical development of your baby, in what is known as fetal alcohol syndrome.

·         Don’t get stressed, depressed. High levels of stress can affect the unborn baby’s health and increase your chances of miscarriage.

·         Don’t go on diet while you’re pregnant. You may end up with deficiency of iron, folic acid, vitamins and minerals which can potentially harm you and your baby.

SOME HOME REMEDIES:

·         Try having a cup of ginger tea to soothe your stomach. This spicy herb is also used to ease motion sickness.

·         There are also several herbal teas that are known to reduce nausea.

·         Another helpful ingredient to combat morning sickness is red raspberry-leaf tea

·         Keep some fennel seeds near your bed side and chew on them whenever you feel queasy.

·         Another simple solution is to drink a glass of water every hour.

·         Even if you wake up during the night to visit the bathroom, have a glass of water.

·         This will keep you hydrated. When your urine is clear, it means you are having enough water.

·         Sniff a slice of lemon. You could also drink water with a few drops of lemon.

Ayurvedic herbs:

Milk medicated with –

Vidari

Shtavari

Yasthimadhu

Is good for fetal growth, prevents IUGR (intra uterine growth retardation) as they are life building herbs.

Brahmi is also useful herb to be taken as it relaxes nerves.