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  • Coconut Water- Nature's own Soft Drink

    In Uncategorized On 01 April 2016

    COCONUT WATER - The Nature's Own Soft Drink      For more than 4,000 years, coconut water has been revered as a natural source of nutrition, wellness, beauty and hydration. Low in calories, naturally fat and cholesterol free, high in potassium, and super hydrating - these are just a few of the many benefits ascribed to latest health craze: coconut water. Also named as "Mother Nature%u2019s sports drink, Coconut water not only hydrates the body but is also claimed to help with a whole host of conditions, from hangovers to cancer and kidney stones.   What Is Coconut Water? Coconut water is the fluid that%u2019s found in the cavity of the coconut when you crack it open. It contains no fat and is very low in calories, about 50 calories for one cup, most of them from natural sugars. In addition to water and sugar, coconut water also contains some electrolytes and minerals such as potassium and magnesium. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit%u2019s centre that is tapped from young, green coconuts. Coconut Water as a Sports Drink Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. Plain coconut water could be a better choice for adults and kids looking for a beverage that is less sweet. But don%u2019t overdo it as  if you drink several in one day, the calories can add up quickly. Some Athletes Swear by  the benefits of coconut water as a Sports Drink. Professional tennis player John Isner says that coconut water  is super hydrating and prevents him cramping his feet even in severe hot and humid weather conditions. Coconut water may be better at replacing lost fluids than a sports drink or water -- as long as you enjoy the taste.Some are of the view that coconut water won%u2019t rehydrate the body unless you can drink plenty of it. Also,neither coconut water nor sports drinks contain enough sodium or carbs for the heavy perspirer. Supplement with a quick source of energy like a banana or some dry fruits provide nutrients to replenish your stores. Health Benefits It has few calories, less sodium, and good potassium than sports drinks. Ounce per ounce ( around 30 gms), most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium Listed below are the amazing benefits of coconut water. Its said to help with: Muscle performance Energy Weight-loss Heart health Stress reduction Skin, hair & nail health Mental acuity Kidney cleansing Natural hang-over cure   Prevents dehydration  Coconut Water Hydrates the Body. Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, and minerals to replenish hydration levels within the body. Coconut Water controls vomiting & diarrhoea. Because of its high potassium and good sodium content, it restores electrolyte balance in the body. It is simply great in typhoid, cholera, diarrhoea and other gut related ailments. Wherever this is freely available at an affordable cost, it should be consumed.  Promotes heart health.  Being rich in potassium, coconut water, may help reduce the risk of hypertension and stroke.  Promotes kidney health. Diets high in potassium, magnesium, and fluids are thought to reduce the risk of kidney stones, so its not surprising that coconut water is reported to help prevent or resolve kidney stones. It  may help relieve Urinary Problems too. Fights aging Coconut water also contains compounds that seem to protect cells against aging and cancer. Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water found to have significant anti-ageing, anti-carcinogenic, and anti-thrombotic (anti-clot formation) effects. Coconut Water Kills Intestinal Worms   Coconut water is also though to kill intestinal worms. More research on this is required though. It is a good between meal beverage. Fills you up with very few calories .It is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that the human body requires them from external sources to replenish. Its considered good for pregnant ladies as well. It is an Antibacterial in nature too   How to have coconut water  Enjoy the coconut drink without any additions.  Iced coconut water can be a refreshing drink.  Fresh water can be made special drink adding lemon slices, mint leaves, orange zest, etc.    Its gel-like meat (kernel) inside the young tender coconuts is very sweet and delicious.   Safety profile Coconut water is universally appealing drink. There are no known reactions of any sort notified so far drinking it. It is not only cherished in healthy but considered safe in pregnancy, infants as well as in many diseased conditions.    

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  • Staying Healthy & Losing Weight during Ramadan - 10 Tips

    In Uncategorized On 04 June 2016

    The Holy month of Ramadan has begun. Fasting during Ramadan may improve your health, but only if done in the proper manner. If you are not careful, food eaten during the pre-dawn ( Suhoor) and dusk meals ( Iftar)  can cause some weight gain instead of weight loss and probably problems like dehydration, headache, dizziness, bloating, acidity, constipation etc. You also need to be very careful if you suffer from Diabetes, High Blood Pressure, Heart ailments & Kidney disorders. Feasting during the non-fasting hours can be unhealthy. Its recommended to approach the fast with discipline,to lose few kilos and keep fit & healthy. The underlying message behind Ramadan is self-discipline and self-control. This should not fall apart at the end of the day. TEN  TIPS For Staying Healthy & Losing Weight during Ramadan    1.With the long fasting hours,  hydration is the key for a healthy Ramadan. Dehydration leads to headaches, irritability, and fatigue. Besides plenty of water,coconut water,lassi, chaas,herbal teas,etc  pack your morning and evening meals with  fruits and veggies for extra hydration.   2.It is very important to watch your sodium intake at this time as high sodium can cause greater dehydration.  Avoid eating and drinking that makes you more thirsty like salty foods like soups, sauces, condiments, canned meats, sodas, coffee and tea.        3. Breaking the fast  (Iftar) with whole fruits and vegetables, lean proteins, healthy fats, and whole grains which can stabilize your blood sugar , kill hunger and prevent overeating . Filling up on heavy fried foods, fatty meats, and sweets may contribute to excessive fatigue and weight gain during Ramadan.   4.Always modify portion sizes during Ramadan meals . Instead of putting out a large plate, opt for a smaller plate and  cut back the amount of meat that you use, and replace it with vegetables.   5.Avoid  fried foods,fast foods and heavy oil items which can cause heartburn and other problems for you all day. Its wise to eat natural than processed.      6.Make sure during the day you do very light activities like walking, house cleaning , light yoga etc.   Go for high intensity workouts only at night since you can drink all the water you need at that time   7.Start the Day Right!  Suhoor is expected to provide you with the energy you need for the entire day. Eating protein keeps you full for hours.   Complex carbohydrates provide fibre and are a great energy source to sustain you throughout the day until Iftar. They are filling, easily digestible, and can be prepared in a variety of ways. So combine  lean protein , complex carbohydrates with a healthy fat for a balanced meal.To keep hydrated during the day it is imperative to have fluids at this time too.   8.To get the most benefit from your foods, it is important to make sure you cook them in a healthy way. Avoiding cooking methods that require lots of added fat is a great way to decrease the number of calories and improve the overall quality of your diet.    Try  baking , grilling or shallow pan frying instead of deep frying .   9. If you suffer from Diabetes,Hypertension,Kidney disorders,heart ailments,liver diseases, etc do consult a doctor before commencement of the fast. Also, your medication would have to be prescribed accordingly.       10. A change in routine during Ramadan, could lead to constipation. To avoid this, enrich your diet with fibre by eating vegetables, fruits, whole grains and legumes. Drink plenty of water during non fasting hours and try to be active whenever possible.                                                                                                                ...........Dr.Shalini Singhal

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Shalini Singhal

Chief Nutritionist in Delhi NCR, India 

Dr. Shalini Singhal (Dietician & Nutritionist in Dwarka, Delhi NCR, India) is a Doctorate and PG Gold Medalist in Nutrition, an eminent healthcare professional with over 20 years experience in Nutrition Solutions Industry. Dr. Shalini Singhal brings in expertise from the world's best,scientifically proven and WHO endorsed wellness programs from USA, Pritikin Longevity Centre and also from other reknowned slimming & fitness companies like VLCC Health Care Ltd. She has headed Pritikin India and VLCC Nutri Diet Clinic and other Wellness Projects and spearheaded R&D initiatives in the field for several years. She has extensive experience of handling people who desire to lose weight and who have other associated problems. Her endeavors are focussed towards providing the most advanced and scientifically proven diet therapy for weight & disease management. Dr. Shalini Singhal (Dietician & Nutritionist  in Dwarka, Delhi NCR, India) has been an Educator and Trainer for dieticians and nutritionists pan India. She has written and published several original and review articles in various national and international journals on health, diet & nutrition. She has been participating in various conferences and is the Panelist of Nutrition & Wellness Club of various public schools in New Delhi NCR, India. Dr. Shalini Singhal has been promoting lifestyle modification programs for health and wellness at various events in schools in Dwarka & Gurgaon, colleges, clubs and corporate houses.