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

Diwali - 6 Tips to Help you Balance Your Craving for Sweets and Snacks

Finally! It’s Diwali, the festival of lights. The festivities have already started and you have let your guard down by happily munching on sweets and festive savouries. While your cravings are satisfied, it’s a different story for your body. Calories are getting piled up with almost little exercise, unhealthy habits are playing havoc with your metabolism. According to dietician in mumbai, You might just see yourself 3-5 kilos heavier post Diwali.

The usual source of high calorie food during Diwali are the sweets that you eat. Laden with sugar and ghee, they are a recipe for disaster. So the question here is, how do you control the craving and keep away from calories? Follow these tips and you shall thank us later:

1. Drink up: No! Not the beer. It is very important that you drink at least 2-3 liters of water regularly. Dehydration can make you crave for sweets as the body may get confused between thirst and hunger. This also means that you need to avoid carbonated beverages such as sodas and other soft drinks.
2. Load up on protein: Eat protein based foods such as chickpeas and cottage cheese to fill up your protein quotient. Protein keeps your metabolism elevated and also makes you feel fuller. Try this: eat a protein rich snack before you head out as it will help reduce your appetite thus, helping you to avoid binge eating.
3. Choose sweets wisely: If you must eat sweets, then make sure you don’t overindulge. Stick to one or two sweets; also pick sweets that are less sugar laden. For example; choose the rasgulla instead of the gulab jamun and squeeze the rasgulla before eating it in order to avoid the sugary juice within it otherwise you will gain weight.
4. Smile at the sight of nuts: Nuts such as cashews and almonds contain heart healthy fats that are good for you. Keep the portion size small as they are high calorie food, eat them regularly as they promote satiety; which means your chances of gorging on sweets considerably reduce according to dietician in bandra.
5. Never forget to exercise: If you did not pay much heed to what you had, make sure you burn those extra calories off. Go for a run, swim or even a game of football; anything that keeps your heart rate elevated to the fat burning zone for 30-40 minutes.
6. Be aware of what you eat: Being aware of what you are eating is the most important tip that you can ever get from any dietitian. You need to be conscious about the type of food you eat and also how much of that you consume. Eating healthy does not mean you can eat too much, as they still contain calories.

HOW TO LOSE WEIGHT THE RIGHT WAY

In our everyday eat-and-run, huge-portion-sized culture, maintaining a healthy weight can be a challenge, and losing weight can be a massive challenge. While there is no easy fix to weight loss, there are plenty of steps that you can take to develop a healthy relationship with food, curb emotional triggers to overeating, and achieve long-lasting safe weight-loss. Here are a few safe options to lose weight the right way.

CUT OUT HIGH-CALORIE CONDIMENTS, SUGARS AND REFINED CARBS:

In spite of aiming to cut down on carbs, most of us consume way more sugar and refined carbohydrates than we actually plan to. Eliminating candy and desserts from our diet is not the only solution, though. Sugar is hidden in foods as diverse as bread, canned soups, pasta sauces, margarines and many foods labelled low fat. All this hidden sugar quantifies to nothing but a lot of empty calories.

Plump for low sugar products and use fresh ingredients instead of canned goods whenever possible. By slowly reducing sugar in your diet, you will give your taste buds time to adjust to the change and will be able to wean yourself off the craving for sweets.

According to dietician in Bandra, In order to avoid insalubrious spikes in blood sugar, avoid refined carbs like white bread, white rice or pasta, and go for their whole-grain counterparts instead.

HOOF IT UP

Exercise is the key to weight loss. Recent studies show that people who manage to exercise at least one fifty minutes per week are more successful with weight loss. People who do not have time to exercise can make a few small lifestyle changes, like taking the stairs instead of the elevator or parking the car a bit farther from the destination, so that they will have to walk. 

DRINK IT DOWN

Water can be considered as liquid gold when it comes to weight loss. Water powers your workouts, boosts your energy and increases your metabolism. It also helps you heed your hunger cues and keeps you from drinking other things. Drinking more water may decrease calorie intake and reduce the risk of long-term weight gain and obesity. Drinking water before meals will reduce appetite and intake, thus leading to weight loss.

TRY THE VEGGIE-LOADED PLATE METHOD

Many best nutritionist recommend using your plate to guide your food selection and portion sizes. You can fill one half of your plate with vegetables and the other half can be split between protein and starchy carbohydrates. And if you decide to go for a second serving, it better be all vegetables. Studies have shown that people who consume five or more servings of fruits and vegetables per day are more successful with weight loss.

WORK FLAX SEEDS INTO YOUR ROUTINE

One of the easiest and safest things according to best dietitian in kemps corner, Warden road, Nepeansea Road, you can do to speed up your weight loss is to incorporate at least two tablespoons of flax seeds into your daily food regime. You can add it to your morning oatmeal, blend it with your smoothie or sprinkle it over your soup or salad. Flax seeds are the epitome of nutritional benefits and a great source of soluble fibre. They help in lowering cholesterol levels and make you feel fuller for a longer time.

PREVENT OSTEOPOROSIS THROUGH YOUR DIET

 World Osteoporosis Day 20 October 2016

Osteoporosis is a medical condition in which the bones become brittle and start thinning due to the loss of tissues. Doctors advise food rich in calcium, vitamin D and vitamin C to help maintain healthy bones as well as to reduce the risk of this condition. Regular muscle-strengthening exercises are also helpful in preventing osteoporosis. According to recent studies by dietician in Mumbai, the following foods help prevent osteoporosis and relieve painful symptoms.

MILK

It is no big surprise that the superstar of foods for osteoporosis is milk. Milk brims with bone strengthening calcium which is a crucial nutrient for healthy bones. Milk is packed with Vitamin D, which is important for the absorption of calcium in the body, improves bone health and also boosts the immune system. If you are worried about the weight gain factor, go for low-fat or skimmed milk.

FISH

A perfect osteoporosis diet according to best nutritionist should always include fish as it is an impeccable source of calcium. Fish, especially Salmon is packed with vitamin D, an important nutrient which helps the body absorb and process calcium. Sardines are also a rich source of calcium. The calcium in fish helps maintain bone mass and also maintain bone structure.

ALMOND

Almonds are a great source of Vitamin E, manganese, calcium and riboflavin, and are an inseparable part of the osteoporosis diet plan. It supports bone health in many ways. Almonds are a chock-full of essential nutrients that help build strong and healthy bones. For people suffering from osteoporosis, it is must to incorporate a handful of almonds in their daily diet plan researched done by best dietician in mumbai.

EGGS 

An ideal diet for osteoporosis is never complete without eggs. Eggs are packed with Vitamin D, Vitamin K, Vitamin E, Vitamin A, phosphorous, folate and selenium. They are one of the best natural sources of protein which protects our bones and promoteshealthy hair and nails. The phosphorous in the eggs is an important component for healthy bones and aid in strong bone formation.

YOGURT 

Yogurt is one of the most noted food items that can be incorporated in your diet to reduce the problems of osteoporosis. Yogurt is a milk product and is a great source of animal protein. It also contains several other nutrients like calcium, potassium, Vitamin B2, Vitamin 12, Vitamin D and magnesium. In women, during their menopause, there is a notable deceases in the estrogen levels which in turn can cause thinning of bones, yogurt restores the estrogen levels and ensures bone health.

BANANAS

Bananas are very nutritious fruits and one of the most effective foods to prevent osteoporosis. One of the main reasons to incorporate bananas into the osteoporosis diet plan is its high potassium content. Regular intake of banana helps the body to absorb calcium and other essential bone healthy nutrients that ensure bone health and lowers the risk of osteoporosis.

CABBAGE 

Cabbage is one of the best foods for osteoporosis and ensures strong, healthy bones. It is a great source of fibre, vitamin B6, vitamin D, folate, iron, magnesium, calcium and potassium. Folate plays a pivotal role in carrying out many bodily functions like bone repair and bone maintenance. Cabbage also helps in the process of bone metabolism.

Original Contents of Article written by #dietician #geetanjaliahujamengi#mumbai #gmnclinic

SIDE EFFECTS OF LATE NIGHT BINGING

With an increase in health issues every day, we are beginning to hear a lot about the importance of eating early and the cons of late night binging. Eating late at night is usually blamed for obesity, but it also contributes to various other health complications. Calories that are consumed at night are not processed as efficiently as those consumed during the day. The habit of late night binging usually starts with skipping breakfast, eating a petite lunch, and by 8 pm you want to eat everything in sight or even wake up at midnight with food cravings.

WEIGHT GAIN

One of the most important reasons to avoid late night eating is the possible risk of weight gain associated with this habit. While most people are aware of the fact that late night gorging may contribute to weight gain, they are not always aware of how it can happen. This is basically caused by the changes in the rate at which our metabolism functions during our sleeping hours versus our waking hours. At night, our metabolism slows down and the food that we consume is metabolized and digested at a much slower rate. This may contribute to increased weight, and thus obesity. So people trying to lose weight should eat at least 2 hours before bed. If you must eat late due to unavoidable reasons, then choose foods that that are low in calories and rich in fiber.

FLUCTUATIONS IN SLEEP CYCLE

Another important reason to avoid late night eating is due to the effect it can have on your sleep cycle. Studies by best dietician in bandra have shown that the digestive process can have serious implications on your sleep cycle, cause you to wake up more often, and give you a hard time falling asleep at the first place. One of the worst foods that can disrupt your sleep cycle are sugary foods such as chocolates, cookies or other baked goods. These foods may also cause grogginess the following day. In contrast, chamomile tea or some warm milk may actually help you to fall asleep at night.

HEART BURN AND ACID REFLUX

Acid reflux is a condition in which the stomach acid trickles up into the oesophagus after eating. It is often accompanied by heartburn, or a burning sensation in your lower or mid-chest. Though occasional acid reflux and heartburn symptoms are rarely a cause for alarm, recurrent symptoms can indicate chronic digestive disorder or GERD—gastro oesophageal reflux disease. Going to bed immediately after eating can trigger acid reflux or other GERD symptoms. Overeating or eating high-fat acidic foods at night heighten these risks.

TIPS BY DIETICIAN IN NEPEANSEA ROAD TO AVOID LATE NIGHT BINGING

·       Eat a big breakfast and a moderate lunch.

·       Have a satiating dinner before 7 PM.

·       When you resort to late-night eating, opt for nutritious foods, such as whole grains, fruits or vegetables.

·       Try not to watch TV while eating. Studies have shown that it might subconsciously trigger the desire for more food.

·       Create a new night time ritual of taking a brisk walk after dinner.

LOOK PERFECT ON YOUR WEDDING DAY

Every bride wants to look stunning on her wedding day and therefore many brides today try to lose weight within a brief span of time using shortcuts.

The stress that sometimes accompanies the desire to lose weight instigates many brides-to-be to go on a crash diet or use harmful and untested diet pills.

While the results in the short run may be desirable, it is the long term health which ultimately suffers. To top this, many brides binge eat after their wedding and in the process pile on more weight than they had initially lost, as their metabolism rate has been affected. So here are a few tips by weightlossdietician to look like a million dollars on your big day. 

SLEEP WELL

Most brides-to-be do forget what sleep is once they get engaged! It is understandable that so many emotions must be going through your mind, as you get busy with your wedding preparations, but if you want to look stunning on your big day, you should remember that sleep is the only time when your body recovers from all the stress it goes through during the day. And an added benefit is that good sleep is an important factor in the process of weight loss as well. It stabilises your hunger hormones and helps control your appetite.

ENROLL IN A GYM OR A FITNESS CLASS

If you can motivate yourself to workout at home or go for a brisk walk for an hour, then well and good. But if you are one of those girls who keep pushing back their workout sessions, then you better enroll yourself in a gym or a zumba class or any other fitness class.

DRINK PLENTY OF WATER

Water is a brilliant solvent that flushes away all the toxins from your body and leaves you with glowing skin, lustrous hair and a fit body. Water powers your workouts, boosts your energy and increases your metabolism. It also helps you heed your hunger cues and accelerates weight loss as well.

EAT SMALL MEALS EVERY 2-3 HOURS

With all the shopping excitement and rushing around for wedding preparations, eating frequent meals could be a challenge. But all you need to do is to plan your day smartly and carry your meals with you with the help of dietician Clinical nutritionist wherever you go. This would also help you satiate your hunger pangs and skip the junk when you are out shopping. Besides, frequent meals improve your metabolism and helps burn fat faster.

CUT OUT THE UNNECESSARY FATS AND SWEETS

Avoid all the high calorie condiments, sugars, refined carbs and unnecessary fats like butter, cheese, cakes, pastries, fried foods, etc as they ultimately ditch your efforts to lose weight. Moreover, sweets can give you mood swings and sugar cravings which you definitely don’t need at this point of your life.
Plump for low sugar products and use fresh ingredients instead of canned goods whenever possible. By slowly reducing sugar in your diet, you will give your taste buds time to adjust to the change and will be able to wean yourself off the craving for sweets.

 #Article Purely written by#geetanjaliahujamengi #dietician #clinicalnutritionist in #mumbai #bandra#khar #santacruz #vileparle #juhu #southmumbai #marinelines #charniroad#churchgate #breachcandy #malabarhill #peddarroad #nepeansearoad#kempscorner #cumballahill

BEWARE of False Dietician

In the past decade, people have become exceptionally conscious about their weight and thus dieticians have become an integral part of their lives. Dieticians not only help us reduce our weight but also lead us to a healthy body and life. However, choosing the right dietician is very important. Nowadays, information on all the diets to be followed is available on the internet. Hence, anyone can call himself or herself a dietician by reading up stuff from the net. Online dieticians are rising exponentially and their authenticity cannot be totally trusted. It is in our hands to not entrust all the dieticians and to be safe from Quakers.

Obesity or over weight is the cause for many health issues.  Every body type requires a different kind of diet and weight reduction program. Analysing the medical reports of the person and then suggesting a diet plan that provides all the required supplements for the person is very essential. Fake dieticians have a set of present diet plans that they subscribe to all their clients irrespective of the medical background or work out regime.

A well-qualified dietician examines the medical reports of their clients and if there are any nutritional deficiencies or diseases, the diet chart will include food that will be helpful for them too. The calorie intake should be directly proportional to the amount of calories we burn every day.  Starving is not the right way to reduce weight. A properly qualified and practicing dietician would never allow their clients to starve or to follow crash diet.

Dieticians are made over the counter by running them through crash courses like drugs prescribed over the counter, both can be risky as they are not based on scientific knowledge and evidence.

The world today has become fast and people have no patience at all for anything. They want everything to be done in a fast track basis including a natural process like weight loss. Fake and immature dieticians take advantage of this and try to lure them into their ideas of quick weight loss. These weight loss plans may work immediately but they have long-term effects on our body.

Hence, for a healthy and flawless body, one should always remember the three Ps- Patience, Perseverance and Persistence.