In Health Tips On 18 July 2014
Finally rains are here. Who all love the rain? I know I do. No doubt that early morning view from the window full of greenery and wetness refreshes your mind and soul, but you need to be careful about the infections and diseases monsoon brings – mostly due to unhygienic food and water. Dos: Properly wash fruits and vegetables Eat barley, brown rice and oats Add garlic to soups, stir-fries and curries Avoid milk, have curd Drink more water (preferably warm water) Drink green tea once a day to keep your immune system strong Use anti-bacterial soap and face wash Use talcum powder to keep skin dry Don’ts: No oily food, street food or spicy food No watermelons or muskmelons Not too much of mangoes Intake of dairy products should not be high Don’t ignore skin problems and allergies as this could be a sign of dengue Our body constantly gets affected with allergies, infections, indigestion problems, so we must keep our body resistant against such diseases. The important point to keep in mind is that you must avoid oily food, street food or any type of food that is prepared in bulk else there is a possibility that it upsets your stomach.
In Health Tips On 12 July 2014
Unfortunately, the worst way to lose weight is also the most common. Don’t make the same mistakes. Muscle loss…horrible food cravings…metabolic damage…depression…All this and more is possible when you do all the wrong things to lose weight. We all know someone that has used these terrible weight loss methods, and maybe even have tried a few ourselves. I want to share with you how to lose weight in the worst possible way, explain why it’s the worst, and help you understand what to do instead. Step 1: Eat less and starve (Severely restrict your calories) To lose weight very quickly, and unhealthily, you should severely restrict your caloric intake. (In case you don’t know, a calorie is simply a measurement of energy in food.) Why is this bad, you ask? Don’t you lose weight quickly when you do this? Yes, you do…BUT… Much of the weight initially lost is water, which goes…and comes…very quickly.When someone loses 2.5 kilos in a week, at least 50%, and as much as 75-80% of it is water, and could actually be gained back within 1-2 days of overeating. You also lose muscle, and the less you eat, the more you lose. As you lose muscle, your body not only begins to take on that odd “skinny fat look,” but your metabolism slows down, your bone health decreases, and your risk of disease increases. You feel progressively worse and worse. Your energy levels go down, you battle intense food cravings, you become mentally clouded and even depressed, and more. So, while severely restricting calories is great for losing weight quickly…it’s ultimately a bad way to go about losing weight. Much better is to maintain a moderate caloric restriction of about 20% (eat about 80% of the energy your body burns every day). By doing this, you’re able to lose 500gms to 1kg of fat per week while preserving your metabolic health, energy levels, mental balance, and mood. Step 2: Remain in a Caloric Deficit For Too Long The longer you remain in a caloric deficit, the more weight you can lose. But it also means… The more your metabolism slows down. The more muscle you lose. The more your body becomes stressed. The more your anabolic hormones decrease. This will create the frustrating situation wherein you are eating very little every day, yet not losing weight anymore. Generally speaking, I recommend that people diet to lose weight for up to 10-12 weeks at a time, and then increase calories to a maintenance level (eat 100% of the energy your body burns every day) for 2-3 weeks. Step 3: Don’t Eat Enough Protein A low-protein diet is great for accelerating muscle loss while in a caloric deficit. High-protein diets, on the other hand… Are more effective at reducing body fat, including abdominal fat in particular. Help preserve lean mass. Increase satiety, helping you avoid hunger pangs and cravings. (In case you’re wondering if a high-protein diet is bad for your kidneys, this is a great myth) Step 4: Don’t Do Any Resistance (Weight) Training Resistance training while dieting to lose weight preserves, and can even build, lean mass. This is why it should be part of every weight less regimen, even if you’re not concerned with building your muscles. You want to minimally retain the muscle you have while you lose fat, and resistance training plus a mild caloric deficit and a high-protein diet accomplishes this. Step 5: Do a Ton of Cardio Many people compare cardio with weight loss, and think the more they do, the more weight they lose. While cardio does help burn calories and thus fat, and while doing more will result in more calories burned, it’s a big mistake to do an excessive amount of cardio while dieting to lose weight. Why? There are two primary reasons: Because your body is already under stress due to the caloric deficit, it’s easier to overtrain when you’re dieting to lose weight. We experience overtraining in several ways: “burnout,” general fatigue, depression, decreased immunity,and more. It’s no fun. You’re more likely to experience excessive metabolic slowdown, which can persist long after weight loss is stopped. Looking for healthy and permanent weight loss, CLICK HERE! For online weight loss programs, CLICK HERE!
In Diabetes diet On 12 July 2014
With the onset of rains, come the much loved jamuns. If it is around 10 a.m.in the morning and you hear the melodious voice of a street hawker chanting “jamunooyeeeeooooooo…….jaaamuuuuuun lelooooo…..go out and buy some even if he refuses to negotiate [:)] Trust me,Jamun (also called Blackberry/Black plum), the fruit with a sharp sweet and sour taste which turns our tongue purple is loaded with nutrients and has many health benefits which most of us are probably unaware of. 1. Good for diabetics Undoubtedly jamun is one of the best fruits for diabetic patients. Jamun seeds (dried and powdered) contain a glucose called jamboline, which has the ability to control the conversion of starch into sugar. It is also helps in reducing the quantity of sugar in urine. A diabetic patient should have 1 teaspoon of this powder twice in a day (morning and evening). 2. Improves immunity and bone strength The fruit also has healthy amount of nutrients like calcium, iron, potassium and Vitamin C making it great for your body’s immunity and bone strength. 3. Helps increase hemoglobin count According to a study done by Annamalai university, the fruit also helps increase hemoglobin count. Vitamin C and iron, are two nutrients present in jamun that are responsible for this health benefit. 4. Keeps heart disease at bay The potassium content in jamuns is high, with a 100g serving containing 55 mg of potassium. People who eat unhealthy diets may face deficiency of this vital ingredient, and that may lead to heart disease, high blood pressure and stroke among other things. It is important that you eat foods like jamun and tomatoes which are rich in this ingredient, as such foods often contain many other nutrients also that are beneficial for your health. 5. Leaves of the tree are good for your digestive and oral health Leaves of the jamun tree are great for your digestive system and oral health. The leaves have been traditionally used in Ayurvedic medicine to treat diarrhoea and ulcers. They also have anti-bacterial properties which makes them an ingredient in many medicines for treating oral health problems. Tips by Dietitian Lavleen (Clinical Nutritionist in Chandigarh) 1. Even though they are very tasty raw, you can make a jamun smoothie if you want. Recipe: Preparation Time: 10 minutes Cooking Time: 0 minutes Makes 3 small glasses Ingredients Black jamun, deseeded and chopped 3/4 cup Low fat curds (dahi) 2 cups Sugar substitute 1 tsp Ice, crushed 1/2 cup Method Mix together all the ingredients and blend in a mixer till smooth. Pour the smoothie into 3 small glasses and serve immediately. 2. Buying jamun from roadsides may be risky as the fruit may be contaminated by lead and heavy metals from exhaust fumes. 3. Due to its acidic nature, it is usually eaten with a sprinkling of salt.
In Health Tips On 12 July 2014
Flat Tummy Mania “Hi Lavleen.” “Hello, how are you today?” “Good dear, but ye nahi ja raha…look at my tummy, its so loose and bulky! Its just this part which I need to get flat. Rest of my body is perfect.” (picking up flab and then pointing to the saddle bags) So many of us can empathize with what this lady is saying. Most of us want a flat stomach (I know I do). Carrying excess kilos in your midsection isn’t good for your health either, and I am not even talking about the extra weight. The main reason is lack of interest in doing exercise and eating habits. Is it hard to get a flat tummy? No, but it takes time. Patience pays. Lose the habits that thicken your belly and you will ultimately trim your belly. Flat tummy tips by Dietitian Lavleen (Chandigarh based nutritionist) 1. Change lifestyle In order to get your body flat life style should be changed. Long term sitting like watching TV, Video gaming should be changed. You should do your work in time intervals instead of working in same position for long intervals. 2. Zero Calories Take the things that are of Zero Calories. Water will be the best choice. Take abundant intake of water in a day with regular interval. It has no calories and it helps in burning calories. Extra deposition of fat will dissolve by abundant water intake. Make it your habit and see the results. 3. Drink Water Before Meal It is highly recommended you that don’t drink water after meal. Water should be drink before meal. Make it your habit. Because drinking after meal will slow down the digestion and cause increase in fat. 4. Walking Habit Walking is necessary for your better health and in reducing fat. Early morning walk is very effective. It gives a healthy effect on your skin and helps to loose your belly fat. Make habit of daily walk of 20 minutes and gradually increase it. You will loose sufficient amount of belly fat. 5. Avoid Easy Access If you are worry about your obesity then you will have to avoid the easy access of such items that can cause obesity. It includes chocolates, chips and fatty products. Do not store these things at home. The easy access of these things can cause obesity. 6. Raw Fruits and Vegetables Include such raw fruits and vegetables in your diet. The abundant use of these helps in burning calories, and obtaining fibers. Such as Grape fruit, Apple, Green and Red Chillies,Orange, Lemon, Mangoes, Cabbage an Carrots etc. 7. Stop Late Night Eating One of the big bad habit in taking food is late nigh eating and is a main cause of deposition of belly fat. Don’t eat at late night. And the night meal should be light one with low calories. Late night snacks should be avoided it is hindrance in reducing weights. 8. Avoid unhealthy Fats You are trying to reduce your fat then avoid fatty things in food. Try to eat the food which is rich in fibers. Bakery products should be avoided. Make your habit to walk after dinner. It will help you in digestion of your food and try to sleep early, not at late night. 9. Exercise – Cardio and crunches Do cardio 15-20 mins a day, five days a week. Do crunches with an exercise ball. 10. Eat Attentively Always eat attentively. Eating should be done with out doing any work. Some people during eating watch TV and read magazine. This habit can lead towards the overeating. Make your habit to eat attentively in order to avoid overeating. Conclusion To be in a shape is a gradual process and any change will take time to show so please be patient. Follow my tips and you will soon be able to fit back into your favorite pair of jeans whilst remaining healthy and most importantly happy.
In Health Tips On 26 June 2014
Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” Yes, sounds awful but true. Most of us (or I should say most of us who are health conscious) try to eat good and healthy food for a healthy body and lifestyle. We know that fruits, vegetables and whole grains are a good choice but if they a grown in depleted or contaminated soils, are we really eating healthy? You may already have heard about soil depletion but what does it mean to us? Chemicals and pesticides used nowadays to produce crops are not only hazardous for human body who consume them, but also bad for animals and our environment. Depleted soils produce crops that have very less amount of nutrient value and more toxic. Plants get their food from soil, so if the soil is contaminated, plants are going to get contaminated. In turn, the crops and vegetables grown on these plants, if consumed by human body, we are consuming same chemical which are going to cause health problems. One of my relatives in Moga, Punjab, they are seeds distributors and know a lot about farming, etc. I was once shocked by their saying “we don’t eat fruits because we have seen how they are grown”. I am not going to explain what all they said here but ultimately they referred to it as “zehar” – poisonous food. One of their neighbors grow their own vegetables in a backyard park and they usually take from them. What can we do? Until we make a change, the cycle is going to continue. How do we make a change? Break the cycle of economic-based industrialized farming practices and go organic. Organic fertilizers put the good minerals back into the soil and avoid harmful chemicals. No doubt organic costs more but remember your health and well being is priceless. Good health habits Avoid medicines as much as you can. Don’t just go over the counter and buy antibiotics, etc. No steroids, or other questionable bodybuilding supplements No diet pills, stimulants or fat burning pills No fad dieting (no starving, quick weight loss diets) Walk daily Eat organic where possible Take less stress, be happy Enjoy the life Avoid list Hydrogenated oils (causes heart disease) High-fructose corn syrup / sugar / sucrose (causes diabetes and obesity) Homogenized milk fats (cause heart disease and cardiovascular disorders) Soft drinks, junk foods, snack foods or fast foods Processed foods such as cookies, crackers, frozen dinners, etc. Fried foods White flour and any foods containing white flour Brand-name laundry detergents (loaded with toxic fragrance chemicals) Popular deodorants (contain aluminum) Fluoride toothpaste (Yes, fluoride is a dangerous ingredient) Popular shampoos / soaps / conditioners (all contain harmful fragrance chemicals) Achieving good health is not complicated. A human body already knows how to be healthy. Just give your body good nutrition so it has the building materials it needs to heal the disease and rebuild itself. Avoid foods and food ingredients that cause disease. Pingback from dietitianlavleen.com
In Health Tips On 26 June 2014
If this is your father’s routine then he is stuck in the vicious circle of an unhealthy lifestyle. - Wake up late and bloated - Start day with tea/coffee - Little or no breakfast - Quick lunch or junk food - Evening snack/coffee/tea - Snacks/fried stuff at home - Late and heavy dinner followed by desserts, etc - Sleep late Oh yes, this sounds so true. In fact its not only your father, you, your friends and family may be under the same boat. So how do you get out of this cycle in today’s busy and stressful life. Its not hard. And its not easy too. Try to embed these basic guidelines in your daily routine: - Sleep early/ 2 hours after dinner - Wake up feeling light - Start your day with fruit - Have healthy breakfast/tea/coffee - Have a mid morning meal 2 hours after breakfast - Have home made lunch - Protein rich evening snacks - Salad before dinner - Light dinner What do you think now? Its hard? No. Follow this for a month and see the changes yourself. Get out of the vicious circle of caffeine and nicotine kicks in the morning, skipping lunch, not feeling hungry till evening, overeating in the night, getting disturbed sleep and waking up dull and tired in the morning. The day you wake up feeling hungry and with an urge to clear the stomach, know that you have started on the path of permanent results. Early morning hunger is a sign of youth, health, happiness and peace. Pingback from dietitianlavleen.com
In Health Tips On 18 June 2014
Being overweight puts you at higher risk for developing a number of health problems including hypertension, type 2 diabetes, heart disease, high blood cholesterol, stroke and some kinds of cancer. Obesity puts you at a much higher risk of these lifestyle diseases. AND THE FACT STILL IS – people only start making more healthy choices when they start seeing the consequences of living an unhealthy one. Act now! Have a wedding function to attend? Getting engaged soon? Want to look cool or hot in that dress? Just want to build up some six packs? YOU ARE PROBABLY OUT TO LOSE WEIGHT QUICKLY AND CAN SHED ANY AMOUNT OF MONEY TO ACHIEVE IT. Hang on friend. Stop, think, learn, listen and then go ahead. Some practical and real life TIPS about weight loss by Dt Lavleen (Dietician in Chandigarh) – MUST READ Think fat loss, not weight loss. Weight loss is loss of muscle mass + loss of body water + loss of bone density + loss of weight of other body parts. Fat loss is fat loss and this is what you should be aiming for! Read more here. Safest way to lose weight is to eat healthy and exercise moderately. Don’t diet, rather eat correct food! Other wise you will be stuck in the cycle of losing weight and re-gaining it. Make healthy eating your lifestyle. Motivation is what gets you started, habit is what keeps you going. LOSE WEIGHT QUICK! Sounds good? Yes but its a fail. Don’t try to lose weight quickly. You will regain more than you were before. Safest weight loss is not more than 4 kgs a month. Don’t go for any therapies – laser, lipolysis or anything that involves physical alteration to your body to lose weight. These are the worst and cost you a nightmare. Walk daily. Just by walking daily for 45 minutes, a man can lose 3 kgs a month. For women, its a different story. Read here why? Weight loss is not hard. Just get out of your bed, forget your smart phone or smart device for at least an hour a day, and go for a walk, job, cycling, climbing, skipping. If you are determined and set a goal, you will almost always achieve it. Don’t just do a Google search for weight loss diet and start following it. Like every body is different, metabolic rates and digestive systems are different too! A diet chart is not same for every body. You may adversely affect your body and health instead of just losing weight. Consult a certified dietitian or a nutritionist who can offer you customized diet plans based on your body analysis and medical history.
In Health Tips On 18 June 2014
\"The best doctor gives the least medicine.” Best advice ever – “AVOID HURRY, WORRY AND CURRY” Patient: Doctor, I am not well, stomach remains upset and I suffer from constipation frequently. Flatulence, gas formation and acidity have become my permanent friends. Am I having a serious disease? Doctor(smiled): No my dear friend, you are alright, you don’t have a disease. You are suffering from a lifestyle hazard, known as Irritable Bowl Syndrome. Just avoid HURRY, WORRY AND CURRY. Unnecessary hurry and worry leads to stress, which creates problems in the stomach, plus the rich spicy curries, triggers the problem. Although, it is difficult to avoid worries, they just come along, but yes must be ignored. A little bit of early morning rise, can manage the hurry part, Occasional home made curries are good for you. Tips from Dietitian Lavleen Interesting conversation, wasn’t it? But you probably have never met a doctor like that? [:)] Well, yes, trust me, this is going to be what the doctors of future will prescribe. Drugs/medicines are killing our body and the side effects are making life more stressful. There needs to an urge in every individual to start living a healthy lifestyle. Life is about quality, not quantity, so everything in moderation is perfect in life. Don’t forget for daily morning walk. It works better than medicine. To enjoy a healthy lifestyle – Along with healthy and balanced diet, you need more maturity and patience, plus peace of mind, which can be achieved only if you include firm determination, discipline and of course meditation in you, and yes every thing in moderation. Patient: Hurry, Worry and Curry…which I will try to avoid. What about you?
In Health Tips On 02 June 2014
Do you agree? I just saw this and thought, yes that is pretty much right, you don’t see a great deal of fresh seasonal fruit and vegetables on commercials, or good healthy basic foods, you see lots of ‘low fat/low sugar/diet/health/ blah blah blah things, and lots of very bad unhealthy things too… For more info, visit http://dietitianlavleen.com/the-key-to-healthy-eating-3/
In Weight loss On 02 June 2014
So it’s been 4 weeks you are following a healthy weight loss diet plan and exercising regularly but not happy because the number on the scale just won’t go down? Hang on. The game does not just ends here. Guess what? You are probably getting the best benefits. Yes, you are losing that ugly fat that you have ever wanted and gaining muscle which is why the weight is not changing. Lets talk about this in a bit more detail. So what is the difference between weight loss and fat loss? Weight loss: The loss of weight of your bones, muscles, organs, body fat,… Fat loss: The loss body fat – amount of fat your body carries If you want to lose weight, it means you carry too much fat. One can start eating less and lose weight, fall ill and lose weight, get depressed and lose weight BUT cannot lose fat. So focus on fat loss rather than weight loss. So how do I know if am making good progress? Do not just depend on the weight scale! If you are losing inches on your waist, your clothes fot more loosely and you are feeling lighter, energetic and fresh than ever, you are on the right track even if your weight stays the same. Your body is getting into the shape you have ever desired. However, if you feel like starving, energy less and drowsy and losing weight on the scale, you are probably losing more than just fat. Tips from Dietitian Lavleen: Do not just do Cardio, add strength training. Or you will end up losing your muscle mass. Don’t get de-motivated if the numbers on weight scale are not decreasing. Your body weight fluctuates all day long. It depends on what is in your stomach/bowel/bladder, body water level and time you weigh. But how do I track my progress efficiently then? Stop weighing yourself daily – Daily fluctuations will mess with your motivation Take body measurements – neck, chest, waist, hips. Waist should go down. See if your clothes fitting change. If they are lose, you are doing it right. Check body fat measurements every 2 weeks and compare. Shoot full body pictures and compare them with the past pictures. Conclusion Focus on fat loss, not weight loss. When the body fat decreases, you automatically lose some weight. And you will feel confident by knowing that not only you have come down on numbers on the scale but have lost the bad fat. Visit my website http://dietitianlavleen.com/focus-on-fat-loss-not-weight-loss/
In Health Tips On 28 May 2014
Honestly, if you are thirsty and you have 2 choices – a glass of plain boring water and a sparkling lemon soda with some cool looking ice crystals, you are going to pick up the soda. But have you ever discovered how harmful can that most popular soda be to your health? You probably haven’t. Don’t worry, read below to enhance your knowledge and I’m sure you will eventually stop drinking. Soda has no nutritional value: It has absolutely no nutritional value. Soda is filled with sugar and calories and nothing else.” Even diet sodas — low to no calories and sugar — don’t have any redeeming virtues, nutritionally. Healthy drinks, on the other hand, have vitamins and minerals the body can use. Even plain water can re-hydrate your body without adding extra calories to your diet. Sugary sodas contribute to obesity and diabetes: Soda is loaded with high-fructose corn syrup, a sweetener that has been linked to obesity. Soda consumption also has been linked to the development of type 2 diabetes, both due to its sugar content and its effects on the body’s hormones. Soda damages your teeth: The sugar in soda coats your teeth, combining with bacteria in your mouth to form acid. Both regular and diet soda also contain carbolic acid through carbonation. These acids work to weaken tooth enamel, causing cavities and tooth decay. Drinking soda can weaken your bones: Most sodas contain phosphorous and caffeine, agents that are believed to contribute to osteoporosis. Experts also worry that people consume soda in place of milk or other healthy drinks, depriving the bones of calcium. Drink Water, Milk, Tea or Fresh fruit juice instead! http://dietitianlavleen.com/avoid-soda-have-healthy-drinks/
In Health Tips On 28 May 2014
It’s too hot today here in Chandigarh. Hot temperature outside effects our body emotions too. You might have often heard the phrase, ‘Cool as a cucumber’ used to refer to a person who is really cool The vegetable also known as kheera or kakdi here in India is an excellent addition to your diet (by Dietician Lavleen) as it has more health benefits than one. Here are some of them. 1. Hydrates your body Cucumber contains 95% water and eating them is a great way to keep yourself hydrated. Not getting enough water can cause several problems as water flushes out all the toxins in your body and being a Dietitian, I strongly recommend this. 2. Prevent hangovers If the worst part about drinking alcohol for you is the early morning headache that usually accompanies it then there’s a way to avoid it. If you’ve been out on the town and want to avoid a hangover, just munch on quarter of cucumber before going to bed and you’ll more likely wake up refreshed. 3. Wonder for weight loss Cucumbers are extremely low in calories and contain high amounts of dietary fiber. This makes cucumber a vegetable that will reduce your hunger pangs without giving you a lot of calories. 4. Reduces cholesterol A cucumber contains zero cholesterol and if you are at risk of suffering from heart disease or have had heart related problems in the past, then you should definitely eat a cucumber a day. This is the power of Dietetics 5. Aids in digestion To prevent many digestive problems like acidity, constipation, ulcer formation, etc have cucumber once a day. The reason that it has high amounts of water that helps flush out the toxins, dietary fiber that clears the food stuck in your colon and an enzyme called erepsin that helps in the absorption of protein. 6. Reduces bad breath Putting a cucumber on the roof of your mouth for a few minutes will help kill all the bad-breath causing bacteria giving you a fresher breath. This does not mean you should stop brushing your teeth twice a day 7. Relief stress Stressed out and don’t have time for massage, visit to the spa, or even a home facial? Cut up a whole cucumber and place it in a pot of boiling water. Trust me, the soothing effect you will get will be extraordinary. Love being a dietician 8. Prevents cancer Cucumbers contain a group of phytonutrients called lignans which have been linked to a lowered risk of cancer. Additionally, the many antioxidants along with Vitamin C, improves your immunity and reduces free radical damage which in turn helps prevent cancer. 9. Helps treat eye strain Now shut down your gadget you are viewing this post on , close your eyes, lie down and put a piece of Cucumber. Feel the coolness. http://dietitianlavleen.com/beat-the-heat-with-cucumber/