Boost the metabolism for healthy weight management

You are really trying hard to shed and keep off those extra unwanted pounds, but still not able to succeed, might be it’s your metabolism which is not supporting you.  A healthy metabolism is your body’s best fat-burning friend.  Metabolism is affected by genetic factors as well as a complex interaction of lifestyle, nutrition and exercise habits.

There are some lifestyle habits which can make or break your body’s ability to produce energy from would-be pudge.

Fitness and exercise: Different types of exercise enhance your metabolism in different ways. Heart-rate, or zone-based, cardiovascular training is one of the best metabolic boosters. Not to forget, Rest is equally important because the growth-producing, strength-enhancing changes that exercise stimulates occur during rest, not during exercise itself. 

Diet and Nutrition: Foods like whole grains, fruits like blueberries, vegetables like dark leafy green vegetables, tomatoes, nuts and seeds helps in increasing the metabolism. Green tea and cinnamon are also great metabolic boosters.

Lifestyle: While fitness and nutrition are big pieces of the metabolic puzzle, don’t forget that how you live the rest of your life matters, too.  A healthy sleep of 8 hours helps your body regulate the levels of hormones which control your hunger and metabolism levels. Eating 5-6 meals a day, with intervals of 2-3 hours will keep your metabolism up by actively digesting and metabolizing foods. Eating every 2 to 3 hours feeds muscle and starves fat. Reducing stress also helps in increasing the efficiency of your metabolism.

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Don’t let your sweet tooth take a toll over your health…..

If you’ve found that munching sugary snacks just makes you crave more sugary snacks, you’re not alone. The problem comes not when we indulge in a sweet treat now and then, but when we over-consume as it start affecting our health with problems like weight gain, tooth cavities, high blood pressure, diabetes, heart diseases etc.

Here are some tips to help you cope with sugar cravings:

• Give in a little or take in combination. Eat a bit of what you’re craving, maybe a small cookie or a fruit. If you have a desperate craving for chocolate, then dip some 4-5 almonds in a choco dip and have them.
• Grab some gum, fennel seeds, ajwain seeds. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum.
• Incorporate Protein/healthy fat Into Each Meal to control blood sugar levels.
• Add condiments and spices like coriander, cinnamon, nutmeg, cloves and cardamom as they naturally sweeten your foods and reduce cravings.
• Divert your mind by listening to music or pursuing you favourite activity.
• Keep sugary snacks out of your house and office.
• Drink lots of water and herbal teas.
• Brush your teeth after every meal as it reduces the craving.
• Go in for detox, it resists your appetite and reduces sugar craving as well.

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Celebrate and eat right during Navratras

 

The festival of Navratra is celebrated through the country with full devotion and wherein the main attention is on fasting and feasting for all nine consecutive days. One needs to be cautious in selecting the foods to be eaten during this time. Your selection can result in some additional numbers added to your weight on weighing scale or it can reduce as well. Choice is yours!

The typical navratra food including potatoes, kheer, sabudana, pakodas which are not only fattening but can also cause complications like acidity, gastric trouble etc. That is why, overindulgence must strictly be avoided.

Here are few dietary recommendations which should be kept in mind while having food during this festival time.

• Avoid long breaks; in fact maintain the short frequent meal pattern for Navratras. This helps in maintaining the metabolic rate of the body.
• Avoid fried preparations like puri or pakodas. Go for less oily options like paranthas or rotis.
• Include green vegetables in your diet for these nine days. Use pumpkin, bottle gourd, cucumber, tomatoes. They are not only less in calories but also good source of healthy vitamins.
• Avoid very high calorie desserts like halwa, kheer.
•  Fruits and juices like coconut water, lemon water should form the main component of fasting diet. They not only help in flushing out the toxins but also contribute in lowering the cholesterol because of their antioxidant composition.
• Avoid using full cream milk; instead go in healthier alternatives like skimmed milk, curd, yoghurt. Thin buttermilk with coriander and ginger is very filling for this time.
• Use yoghurt in dough instead of oil. Also, avoid using desi ghee.
• Herbal tea or green tea can be a very good option. Green tea not only helps in weight loss but is also very good for skin and digestion.
• Hypertensive patients must keep a check on the salt consumption level.
• Limit the intake of potato to one in a day for only 3 days at this time. Also, avoid frying it as it unnecessarily adds those extra calories to the diet. Instead of making aloo bhaji in oil, boil potatoes and add some spicy green coriander chutney.
• Remove all the starch of sabutdana by soaking in water for 3-4 hrs before using it for any dish preparation.
• Samak ke chawal can be utilised in the diet during fast in the form of ghia pulaov, in making idli, dosa, and cheela.
• Use microwave to reduce the consumption of oil in cooking.

Most importantly, please do not forget to control your portion size. Also, follow your exercise regime on daily basis for these nine auspicious days. Dancing in satangs can be fun and a good way to burn those extra calories.

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DIET MANTRA CELEBRATES HEALTH WEEK

DIET MANTRA CELEBRATES HEALTH WEEK

Do you know that more than one in three adults worldwide is suffering from hypertension? Many of us even do not know that we have high blood pressure because it does not always cause symptoms. As a result, it leads to more than nine million deaths every year, including about half of all deaths due to heart disease and stroke. This year on World Health Day the focus is on this global health problem of HYPERTENSION.

The cases of hypertension or high blood pressure are increasing day by day and with it the risk for heart attacks, strokes and kidney failure as well. This are lot of factors which are responsible for this problem of high blood pressure which includes modernisation, increased stress levels, hectic lifestyle, environmental changes and the most important is erratic and unhealthy eating habits.

In this modern world, people do not have time to prepare healthy food, forget about preparing they do not have time to eat food. Everybody looks in for easier options like packed foods, junk foods which are not only deficient in essential nutrients, but also very high in salt and calories which are major factors for high blood pressure.  But do not worry; high blood pressure is both preventable and treatable by greater awareness, lifestyle modifications, creating healthy habits and regular monitoring.

The following recommendations help in lowering the risk of high blood pressure and the complications associated with it;

• Eating a balanced diet: A healthy diet rich in fruits and vegetables, low in fat and high in fibre is important for the good health. A healthy diet provides anti-oxidants and nutrients for overall development of body.
• Reduced salt intake: One needs about 500 milligrams of salt everyday for body to function. Most people take in about 10 times that amount daily. The recommended amount of salt for people with high blood pressure is about 1500 milligrams a day. Any reduction in your salt intake will help. Avoid preparations which are very high in salt like pickles, sausages, packed and preserved foods.
• Maintaining a healthy body weight: Obesity is one of the major causative factors for hypertension. A little reduction in weight has successful effect on lowering of blood pressure in obese cases.
• Regular physical activity: Regular exercise strengthens the heart and helps normalize blood pressure. Because it increases insulin sensitivity and stabilizes blood-glucose levels, it is one of the most effective treatments for insulin resistance, which often heralds hypertension.
• Avoid alcohol: Alcohol contains calories and may contribute to unwanted weight gain — a risk factor for high blood pressure. Also, alcohol can interfere with the effectiveness and increase the side effects of some blood pressure medications. Heavy drinkers who cut back to moderate drinking can lower their systolic blood pressure (the top number in a blood pressure reading) by 2 to 4 millimetres of mercury (mm Hg) and their diastolic blood pressure (the bottom number in a blood pressure reading) by 1 to 2 mm Hg. 
• Avoid tobacco chewing and smoking: Smoking injures blood vessel walls and speeds up the process of hardening of the arteries, thus increasing blood pressure.

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Diet Mantra “Healthy Couple Contest”

Healthy Couple Contest- 25^th April 2013

Healthy couples should have healthy thoughts, too. Focusing on wellbeing, better eating habits and progress, rather than looks alone, also promote a healthy body-image. It also means talking about your health goals with one another.

This month Diet mantra Jaipur is organising a “Healthy Couple Contest” to create awareness amongst the general public on developing healthy habits for an active lifestyle through dietary recommendations, activities and simple lifestyle tips.

Registration fees: 500/couple

Last date for registration: 10^th April 2013

 

For registration contact:

Diet Mantra C-scheme: – 4^th floor, D-3, Citi corporate, Malviya marg, C-scheme, Jaipur     T:-9001477772

Diet Mantra Malviya Nagar: – 3^rd floor, SDC, Calgary hospital road, Malviya nagar, Jaipur     T:-9001477773

Diet Mantra Mansarover :- Ward no.27, Rajat path ,Mansarover ,Jaipur T:- 0141 4109999

 Web site: –   www.dietmantra.in

Email Id: –     dietmantra@kamlapoddar.com

 

FLAX SEEDS……………….Tiny Mighty Grain

FLAX SEEDS……………….Tiny Mighty Grain

It may be tiny, but it’s mighty: Flaxseed is the low carbohydrate whole grain rich in fiber, antioxidants, and omega-3 fatty acid (alpha linolenic acid). They are also a good source of the minerals bone-supportive magnesium, phosphorus, and copper.

Flax seed and Fibre: Flax seeds are rich in both soluble and insoluble fibre which is mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.

 Flax Seed is High in Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.

Flax and Cardiovascular Disease:

There have been positive research studies on the cardiovascular benefits of omega-3 fatty acids. Flaxseed in particular has been found to reduce blood pressure. Studies suggest this may be due to the combination of omega-3 fatty acids and amino acids. Both of these acids are found in flaxseed.

Additional benefits include:

• Prevention of the hardening of arteries (arteriosclerosis)
• Lignans in flaxseed reduce plaque build-up
• May improves irregular heart beat (initial studies show promising results)
• Reduction of bad cholesterol (LDL)

 Anti carcinogenic properties: Flax seeds have high levels of lignans (plant chemicals with lots of health benefits) which help in protecting against breast and prostate cancer.

Protection against diabetes: Flax seeds are known to decrease insulin resistance and help in regulating blood sugar. The lignans in flax seed may actually help prevent diabetes.

Good for weight watchers: Flax seed is very low in carbohydrates, making it an ideal choice for people who limit their intake of sugar and starch. It’s also a delight for vegans and vegetarians as it is a non-animal source of omega-3 fatty acid and is often used as an egg substitute in baked products to add structure and body to the food.

Protection against dry eyes: The Omega-3 fatty acids in flax seed help to fend off dry eyes.

Tips for using flax seed

• Ideally, flax seed should be consumed in the grounded form as it allows better absorption.

• Start slowly if you aren’t used to a high-fibre diet. Grind it coarsely and drink plenty of water along with the powder. You could have it with your cereals or hot and shakes and smoothies or even add it to homemade cookies, vegetables or salads
• To get maximum benefits, 2 tablespoons of ground flax is recommended per day.

HONEY………a quality health booster

 

HONEY………a quality health booster

Lemon water with honey, that’s a perfect way to start the day. Honey has been long in discussion since ancient times because of it multiple health benefits. Honey is a source of carbohydrates, containing 80% natural sugar — mostly fructose and glucose, 18% water, 2% minerals, vitamins, proteins. The vitamins present in honey are B6, thiamin, niacin, riboflavin, pantothenic acid and certain amino acids. The minerals found in honey include calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. Apart from its nutritive food value, honey is extensively used for its medicinal properties in alternate medicine. 

Health Benefits:

• Honey has powerful antioxidants with antiseptic and antibacterial properties.
• Nutritious: It is a healthier choice over artificial and factory made sweeteners as it has natural vitamins and minerals including B6, thiamine, niacin, riboflavin, zinc, iron etc.
• Good for digestion: Honey has a greater glycemic index; its sugars can be gradually absorbed into the bloodstream to result in better digestion.
• Boosts the immunity: Honey offers both anti bacterial and antioxidant properties. Both can help to give your immune system a boost, helping to keep you from getting illnesses, like the common cold, the flu, and more.
• Energy booster: Honey is a source of carbohydrates which provide strength and energy to our bodies. If case of fatigue, honey can help a lot. Honey is known for its effectiveness in instantly boosting the performance, endurance and reduce muscle fatigue of athletes. 
• Also, honey is free of cholesterol and it has been reported that adding small amounts of it in the daily diet could even help keep cholesterol levels in check.
• Remedy for cold and cough: Honey is a soothing remedy for persistent coughs and sore throat. The strong antibiotic property of honey coats the throat and reduces throat irritation.
• Honey and weight loss: Honey is a natural sweetener that contains 22 amino acids including a variety of minerals, which are important for metabolism and therefore helpful in preventing obesity.

  You can start adding honey to your diet in many ways. Add honey to your tea, use it to sweeten your cereal, mix it in your desserts and beverages.

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