SEEDS FOR HEALTHY LIVING

SEEDS FOR HEALTHY LIVING

Seeds come in different shapes, sizes and colours. A seed is an embryonic plant and the origin of nutrition. They may be tiny, but they are packed with dietary fibre, protein, healthy fats, iron, vitamins, omega-3 fatty acids, essential oils and many antioxidants. If you are looking for a high-fibre, nutritious and filling snack, then seeds are tough to beat according to dietician in mumbai.

1. CHIA SEEDS:

Chia seeds are rich in iron and folate, as well as bone-boosting calcium and magnesium. They are also high in omega-3 fatty acids and soluble fibre. The calcium and magnesium in these seeds promote bone and dental health, while the omega-3 fatty acids help lower triglycerides. The fibre helps decrease cholesterol, stabilizes blood sugar levels and helps you feel fuller for a longer period of time.

2. PUMPKIN SEEDS: 

Pumpkin seeds are also known as Pepitas and are a tasty source of vitamin B, iron, zinc, magnesium and protein. The protein in these seeds is highly concentrated in amino acids called Tryptophan, which helps to bring down anxiety levels according to weightloss dietician. Pumpkin seeds also contain high levels of essential fatty acids which keep your blood vessels healthy and lower bad cholesterol.

3. FLAX SEEDS:

Flax seeds are the epitome of nutritional benefits and a great source of soluble fibre. Flax seeds help in lowering cholesterol levels, make you feel fuller for a longer time and aid in stabilizing blood sugar levels. They are also packed with omega-3 fatty acid, which is beneficial to the neural health and can help lower triglyceride level in the blood.

4. SUNFLOWER SEEDS

Sunflower seeds are underrated super seeds that are an excellent source of vitamin B and folate which help in preventing birth defects. They also contain vitamin E, which is a powerful antioxidant that protects cells from damage, helps in maintaining healthy hair and skin, and works to prevent cancer. They are also rich in heart-healthy fats and protein.

5. WHEAT GERM 

Wheat germ is the nutritional powerhouse of wheat kernel. It is packed with protein, iron and vitamin B. It is rich in fibre, which prevents constipation and keeps your appetite in check. It contains insulin, a fibre which helps with digestion, but it is very low on glycemic index and thus does not cause a blood sugar spike.

6. SESAME SEEDS

Sesame is one of the oldest oil crops known to man. These seeds contain linoleic acid, an omega-6 fatty acid that helps to control harmful cholesterol. Sesame is packed with antioxidants and proteins. It is also a rich source of zinc, which helps to boost sexual health in men.

7. HEMP SEEDS

Hemp seeds are the powerhouse of protein and are loaded with omega-3 and omega-6 fatty acids, which promote healthy hair and skin. They also contain phytosterols, which is a plant based compound that lowers cholesterol levels.

8. CUMIN SEEDS

Cumin seeds have been used for its health benefits since antiquity. They are very useful as a digestive aid and even as a simple antiseptic. They are rich sources of iron and can help boost the immune system. It is also believed that black cumin seeds can cure asthma and arthritis.

Article Purely Written by #dietician #Nutritionist #DietExpert#Geetanjaliahujamengi #mumbai #onlinediet #onlinedietician 

www.geetanjalimedicalnutritionclinic.com

Impact of drinking water in plastic bottles

We store water in all sorts of plastic bottles, jugs or containers. It can be low grade or high grade, but plastic is plastic! This is a very harmful daily practice as plastic containers carry lot of chemicals and bacteria.

Let’s see the harmful effects of drinking water in plastic bottles:

1. Harmful substances: Apart from harmful chemicals in plastic, water when get stored in plastic bottles also produces harmful substances like fluoride, arsenic and aluminium which can be poison for human body. So, drinking water from plastic bottles would mean drinking slow poison that will slowly and steadily deteriorate your health according to dietician in mumbai.

2. Dioxin production: Plastic does melt in hot environment. And we, often store water in plastic bottles while driving and so many times leave it in the car where it is in the direct exposure of sun. Such heating releases a toxin called Dioxin which when consumed can accelerate breast cancer.

3. BPA generation: Biphenyl A is an estrogen-mimicking chemical which can lead to lot of health problems like diabetes, obesity, fertility problems, behavioural problems and early puberty in girls. It’s better not to store and drink water from a plastic bottle.

4. Liver cancer and reduced sperm count: Because of presence of a chemical called phthalates in plastic, drinking water from plastic bottles can also lead to liver cancer and reduction in sperm count.

5. Vitamin based bottled water: Nowadays, we get water mostly in plastic bottles and to increase its health content, manufacturers make it vitamin-enriched to attract buyers. But this is even more harmful as it carries health-harming additives like food dyes and high fructose corn syrup.

6. Impact on immune system: Our immune system is immensely affected when we drink water in plastic bottles according to Nutritionist in Mumbai. The chemicals from plastic bottles are ingested and tend to disturb our body’s immune system.

#dietician #weightloss #PCOS #onlinediet #onlinedietician#geetanjaliahujamengi

Here are a few tips which can help you lose weight post-Diwali

A bit of bloating is normal during the festivities due to the abundance of sweets consumed during this time. However, it is necessary to return to your healthy self, post this cheat period and this can be possible only if you follow a strict diet and exercise routine.

Here are a few tips which can help you lose weight post-Diwali:

Make physical exercise a part of your daily routine: There is no alternative to physical exercise, which is why it is necessary to engage in moderate to high level workout to drop those extra kilos post Diwali. You can hit the gym for half an hour or brisk walk or choose more interesting forms of exercise such as dancing or Zumba. However, the key here is to remain consistent.

Start your day with the right liquids: Add generous amounts of liquids and fluids to your daily diet which are healthy and low in fat content. Vegetable smoothies, sugar-free juices, coconut water, green tea and lemonade (without sugar) are great options to keep sipping on throughout the day. These liquids make you feel full faster and restrict you from consuming too many calories in the day according to dietician in Mumbai. These liquids also hydrate your body and help in flushing out toxins, thus helping you detoxify and drop those kilos.

Have smaller but more frequent meals: You do not have to go on a crash diet post Diwali to drop those kilos quicker, because crash diets only result in weakness and temporary water loss from the body. However, what you can do is have small meals more frequently during the day. The time gap between two meals shouldn’t exceed 3 hours. This keeps hunger at bay and reduces the total number of calories consumed daily which help in reducing weight quicker.

Follow the thumb rule of detox: “If it comes in a sealed package or a tin, do not eat it.” Follow this thumb rule of detoxifying, post Diwali, as they are loaded with saturated fats and preservatives which make you fatter. Instead, opt for fresh fruits and vegetables in your meals along with fat-burning food items such as fish-oils, dates, berries, flax seeds, eggs, sprouts etc.

Article made by #dietician #weightloss #geetanjaliahujamengi#onlinedietician #PCOS

RICE - GOOD OR BAD?

‘Is rice good or bad?’ this has been a million dollar question for the past few years.

Rice is not a bad thing. But the bad thing is when we mindlessly gobble huge portions of it. A humble dal-chawal meal is so satiating, that it makes us eat slower and increases our chances of eating the right quantity. This promotes good health and proper digestion, which are the cornerstones of an accelerated metabolism.

HEALTH BENEFITS OF RICE: 

Provides Energy:

All forms of activities require energy. Carbohydrates are the quickest source of energy and rice is packed with carbohydrates. Skipping this important component in your meal will make you feel sluggish.

Promotes muscle growth:

Rice contains important amino acids, and when served with a meat dish, the diet is almost complete in terms of muscle mass. Rice is a good option for vegans and vegetarians seeking to develop their physique. The protein content in rice is important for muscle development and preserves lean body mass according to Best Nutritionist in Mumbai .

Prevents gastrointestinal distress:

Rice has low fibre content and is therefore beneficial for people suffering from diarrhoea, colitis or morning sickness. The low sodium content present in rice makes it a good choice for those with high blood pressure and kidney diseases.

Other benefits:

Rice has mild diuretic properties and serves as a good digestive aid and natural anti-inflammatory. The manganese component present in rice helps to boost the immune system. Thiamine present in rice is an important component for cognitive processes.

RICE DIET

Despite the recent negative press about rice, it still remains the staple food for most of the world’s population. Many cultures consume rice, several times a day. Though rice is produced through a refining process, which eliminates the inherent nutrition, it still provides us with various health benefits through diet research done by dieticians in mumbai. The rice that we consume is not bad, but what matter is what is served along with it. Rice is actually packed with nutrients and has more advantages over other carbohydrates.

HEALTH RISKS OF EATING RICE:

Rice contains high glyceminc index and is considered to be a fast carb. Rice is rapidly broken down into sugar in our body. This in turn contributes to insulin resistance and glucose spikes. Studies show that consuming white rice in large quantities, five times a week increases the risk for type-2 diabetes.

CONSIDERATIONS: 

·       Brown rice is low on the glycemic index and decreases the risk of diabetes when ate in moderation.

·       White rice lasts longer than brown rice and can be stored for a longer period of time.

·       All types of rice are low in terms of allergic risk. But white rice is a great choice for people who are allergic to wheat and wheat products.

·       Parboiled versions of rice take longer to cook, but retain more nutrients.

·       One serving of cooked rice has about seventeen percent of the daily allowance of carbohydrates.

·       White rice is high in carbohydrates but low in fibre. It does not contain a large amount of vitamins or minerals and is easily digested.

Article written by Dietician in Bandra Geetanjali Ahuja Mengi