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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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  • 8 Simple DIET Tips to Keep Healthy this Monsoon

    In Expert Diet Tips On 13 July 2017

    Monsoon showers  come as a relief from the gruelling heat but also bring with them health irritants like allergies, infections and indigestion. The rain water makes it easy for mosquitoes to breed ,hence increases the risk of mosquito transmitted infections, such as  malaria,chikungunya & dengue. In addition, the high humidity can contribute to numerous skin diseases and fungal infections. People must be aware of these and should take preventive measures during this season. Here are 8 DIET TIPS to keep Healthy this Monsoon Avoid Oily Food Humidity levels are high during the monsoon because of which the capability of the body to digest is at its lowest.   Therefore, avoid heavy and oily food like samosa,pakoras, kachoris etc during this season as they could cause gastronomical complications like bloating and stomach upset.If temped to have, restrict yourself to a small portion and cook at home preferably Wash all fruits & vegetables properly  Wash all fruits and vegetables thoroughly before consumption to avoid bacterial infection . Considering the risk of infection, it is always better to avoid leafy green vegetables during monsoon. The grime and dampness present in them makes them highly susceptible to germs. So avoid vegetables like spinach, cabbage and cauliflower instead, go for vegetables like bitter gourd( karela), bottle gourd (ghiya),ridge gourd( tori ),round gourd(tinda ),etc. Make sure all vegetables are thoroughly washed and cooked well. Hydrate Yourself You may not feel too thirsty but you should keep hydrating the body, otherwise it may lead to a drop in the immunity and make you lethargic. Ensure you drink plenty of boiled water or purified water. You can also squeeze some lemon in it. Even if you are not a fan,do prepare herbal tea adding herbs and spices like  tulsi, mint,  cinnamon, ginger, cardamom etc and consume daily during monsoon season.  Barley water is also good during monsoon since it helps in preventing water retention in the body Eat Cut Fruits/ Salads with Caution Any fresh food items that have had a long exposure to the monsoon air should be avoided. Even at home, make sure you do not leave cut fruits out for very long. Any prolonged exposure to the air can cause contamination. This is the reason why we should avoid street food during rainy season since the  vendors have the fruits and vegetables cut up well in advance, which could have come in contact with contaminated air. Keep Away form Street Food Also stay away from items like gol gappa, papdi chat,fruit chaats,dahi bhallas etc where unpurified water can be used, which is a carrier of waterborne diseases. Also these food items not being heated / boiled can be a fertile ground for microbial growth. Can prepare these at home and consume fresh Ones with Allergies Beware People who are prone to skin allergies during monsoon should not eat spicy food because spicy food stimulates the circulation and raises body temperature, which leads to skin irritation, allergies and diseases Improve on your Immunity Even moderate zinc deficiency can suppress the immune system. So include foods high in zinc like egg, seafoods, lean meats, oils seeds, nuts etc  Garlic and ginger can be added to soups and curries , which helps in building the body's immunity. Curd is more suitable than milk during the season, since curd  has some live bacteria. It is a fact that two live bacteria named lactobacillus acidophilus and Bifidobacterium are present in curd which are effective in preventing stomach problems Walk / Exercise Moderate physical activity is known to help in boosting  immunity. Yoga is found to have beneficial effects on general health and fitness especially during monsoon when outdoor activities get  restricted to home.                                                                                          ...............Dr.Shalini Singhal &Team

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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.
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