In Health Tips On 16 February 2015
I am sure losing weight would definitely be on your new year resolution list. So are you counting calories, working out , or looking for a short cut?? Anyone looking for a shortcut to weight loss might be tempted to try one of many supplements that claim to burn fat and boost metabolism . I have seen many fitness instructors insisting on their clients to have a shot of black coffee several times during the day. The common & not so exotic ingredient in all of these is Caffeine. Caffeine has a strong reputation as a weight loss aid. But what actually caffeine do to your system and is there is any supporting , well-designed studies showing caffeine to be any sort of silver bullet against flab? Although research about the connection between caffeine and weight isnâ€™t definitive, there are several theories about how caffeine might affect weight, including: 1. Caffeine act as a diuretic , which means people taking large doses might shed some weight through water loss, which is quite temporary and certainly not the kind of weight loss most users are looking for. 2. Calorie Burning: Caffeine may stimulate thermogenesis â€” one way your body generates heat and energy from digesting food. But this probably isnâ€™t enough to produce significant weight loss. 3. Appetite Suppression: Caffeine may reduce your desire to eat for a brief time, and actually makes you hog and develop cravings in the later stages of the weight loss program. Without making other changes to your diet and lifestyle caffeine is unlikely to make a significant difference to your weight. Certainly its not going to be as effective as a 30 min of exercise. Use this guide for the amounts of caffeine in products: â€¢ One mug of instant coffee: 100mg â€¢ One mug of filter coffee: 140mg â€¢ One mug of tea: 75mg â€¢ One can of cola: 40mg â€¢ One can of energy drink: 80mg â€¢ One 50g bar of plain (dark) chocolate: around 50mg â€¢ One 50g bar of milk chocolate: around 25mg Caffeine is found in many beverages, including coffee, tea, energy drinks and colas; in products containing cocoa or chocolate; and in a variety of medications and dietary supplements, including supplements aimed at weight loss. Also, too much caffeine can cause jitteriness, anxiety, spikes in blood pressure and rapid heartbeats in some people. So restrict yourself to not more than one cup of coffee a day.
In Health Tips On 16 February 2015
Are you dreading the Menopause? Thereâ€™s really no need as good nutrition and lifestyle changes can make a big difference. Every women experiences different menopause symptoms like hot flushes, mood swings, dry skin, weight gain, nausea, night sweats and osteoporosis. Some factors and symptoms related to menopause cannot be avoided. However, good nutrition might help make years around menopause a little more comfortable. Eat fruits and vegetables: Include at least two to four servings of fruits and three to five servings of vegetables in your daily diet. Fruits and vegetables contain a chemical called as â€˜Phytoestrogenâ€™ which is similar to estrogen in its structure and supposed to mimic or act as weak estrogen in human bodies. And thus able to subside some of the discomforts caused due to low estrogen during menopause. Include plums and prunes, strawberries, apples, tomatoes, pears, grapes in your daily diet. Get enough Calcium : Consuming two to four servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium in your daily diet. Calcium is found in dairy products, fish with bones such as sardines and canned salmon, broccoli, and legumes. An adequate intake of calcium for women aged 51 and older is 1,200 milligrams per day. Due to poor absorption and increased excretion of Calcium through our bodies, it is important to pay attention to the adequate intake of Vitamin-D and protein which can counter these problems. Rev up your Iron intake: Eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day. Drink plenty of Water: This will help you stay hydrated. As a general rule, drinking eight glasses of water every day fulfills most everyoneâ€™s daily requirement. Eat adequate Fiber: Most adult women should get about 20-25 grams of fiber a day. Eat foods high in fiber such as whole-grain breads, cereals, pasta, brown rice, fresh fruits, and vegetables. Choose your fats wisely: Top of Form Stay away from saturated fats present in whole milk and its products, butter , fatty meats, ice-cream , cheese etc. Saturated fats raises cholesterol and increases the risk of heart diseases. Also, limit the intake of cholesterol to 300 mg or less per day. Rather opt for heart healthy Omega-3 and 6 fatty acids present in Flaxseeds, walnuts, almonds, olive oil, fish, cod liver oil etc. The fatty acids, proteins and calcium present does not only keeps the heart healthy but also keep one away from the inflammation of joints and osteoporosis which is the most probable conditions seen during menopause.
In Dietitian On 03 January 2017
Originally Published at Nutrition Matters Tired trying different things? Disappointed with your heavy weight? Tried self control on food intake but still got negligible results? Blame it on your Slow Metabolism! Don't Worry, You%u2019re not alone. In fact, you may be one of the millions suffering a chronic, undiagnosed health issue. It%u2019s called hypothyroidism: a condition that pumps the brakes on your metabolism because the master gland%u2014your thyroid%u2014isn%u2019t functioning at its prime. Many things can put you at risk for a sluggish thyroid, some of which you cannot control, like family history. Fortunately, you can control how and what you eat. And new research shows certain foods have proven potential in helping to improve thyroid health and boost the effectiveness of your metabolism master. Here are a few food you can consume to fasten your Metabolism: Apple You%u2019ll need about four pieces of whole fruit daily to reap the benefits. Grapefruits, oranges and peaches are all good sources, but since most pectin is found in the fibrous pith and peel, whole apples are one of the best Seaweed Your car runs on gasoline, and your thyroid runs on iodine. Insufficient levels of the element inhibit the production of metabolism-regulating thyroid hormones; and since your body doesn%u2019t make it, it%u2019s an essential part of your diet. Just two tablespoons of brown seaweed, or a few rolls of sushi every week will meet your need. Hot Peppers Eating hot peppers not only speeds up your metabolism, it also reduces cravings. This is related to its capsaicin content, a compound that stimulates the body%u2019s pain receptors, temporarily increasing blood circulation and metabolic rate. A strong pepper can actually stimulate up to 25% higher metabolic rate. Whole Grains: Brown Rice / Oat Meals Whole grains help us in stabilizing our Insulin Levels. This is because of the large quantity of complex carbohydrates and nutrients which stabilizes body insulin levels and also speeds up the metabolism. Broccoli High in calcium, Broccoli is also extraordinarily high in vitamins C, K and A. One serving of broccoli will also provide you with plenty of folate and dietary fiber, plus a variety of antioxidants. Broccoli is also one of the best detox foods you can add to your diet. Read: Why is Broccoli called a Wonder Plant? Green Tea Scientifically proven, that the Green Tea extract can notably boost the metabolism, as well as offers a variety of other health benefits. Green tea is quite tasty and it%u2019s also enriched with antioxidants that actively fight harmful intruders inside our body! Spices Spices are one of the best ways you can keep your metabolic rates at higher rates. The more effective are the more aromatic spices such as black pepper, mustard seeds, powdered onion and ginger. A study found that using spices enabled people to burn up to 1,000 more calories daily than those not incorporating spices into their diet. Vitamin D Enriched Foods A deficiency of vitamin D can slow down our metabolism levels. The best source of Vitamin D is Sunlight, but because of our lifestyle, since we dont really get enough of it, we should consume more of foods like: fish, eggs, tofu, soya milk and mushrooms. These fulfill the body requirements for Calcium and them keep up the metabolism levels in the body. Don't Miss, How Vitamin D help your body in various ways. Fish Oily fish are packed with omega-3 fatty acids which can increase your metabolism significantly. Fish oil can increase the levels of fat burning enzymes in your body. Nuts & Seeds Dry fruits are a powerhouse of energy. Nuts like almonds, Brazil nuts, walnuts and pistachios have numerous health advantages. Nuts are great sources of protein. Since protein has a high thermic effect your body will have to burn more fats to digest these. Seeds like sunflower seeds and flax seed also help in lifting your metabolism. For those of you who have a sluggish metabolic rate, a slight change in your lifestyle can do wonders. It is seen that regular exercise builds up the basal metabolic rate. Walking and running can prove to be beneficial but there is nothing like strength training. As one loses fat and builds up lean muscles, metabolism gets a significant boost. So, what changes would you make to your daily diet? Know a friend who has a slow metabolism rate? share this with your friends and leave your feedback below. Consult a dietician today to help you manage your diet better with easy and fully customized diet plans starting from Rs. 2000 per month. ___ Regards, Dietician Ankita Gupta Sehgal 91 9873974659 [email protected]
In Dietitian On 17 May 2017
When it comes to Radiant and Super Sexy looking skin, what you put in your body may matter more than what you put on your skin. Simple Thumb Rule to Remember: Eat Right for Great skin You will definitely think about how nutrition affects your internal health and your weight, but eating the right foods can also improve the quality of your skin. Beautiful glowing skin begins in your kitchen with the food you make. The saying is true that - you are what you eat. I have listed down few food articles which would not only keep you looking young and give you a radiant complexion, but they will also improve your health and allow your body and skin to heal faster. >>> Read Here about what you should eat to get soft, beautiful and glowing skin <<<