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HELPS YOU ACHIEVE YOUR HEALTH GOALS

1. Be realistic.

The best intentions run amok when people attempt to make unrealistic lifestyle changes. They tend to be wishes more than goals. One of my most important goals as a psychologist is to help people separate fantasy from reality. I want people to deal with reality. Take a hard look at your resolution in the light of day to make sure it is something you can achieve. Unattainable goals are left unfulfilled and lead to disappointment.

2. Establish step-wise objectives.

Pursue your larger, overall goal in incremental steps. If your goal is to lose 50 pounds, start small. Instead of overhauling your entire diet, replace one guilty pleasure — such as cookies or ice cream — with something healthier that you enjoy, such as your favorite piece of fruit. I know exercise is good for mental health, but I never tell patients to start exercising 30 minutes a day, seven days a week. Instead, I tell them to start doing something three days a week, even if it is just walking the dog around the block. Do what you can; you can always up the ante as your progress toward your overall goal.

3. Be persistent.

Go easy on yourself. If you stray off course, don’t give up. Just because you succumbed to a bowl of ice cream on Saturday night, does not mean you have to resume making ice cream a regular part of your diet. Consider your relapse a learning experience. Try to figure out why you fell back into a bad habit, and what you can do to prevent it from happening again. Nobody’s perfect.

4. Reward success.

When you reach a goal, do something you enjoy. See a movie or buy a new outfit — whatever makes you feel good.

5. Seek support.

Find others who share your goals and pursue them together. Like-minded individuals are easy to find this time of year — in exercise classes, support groups and smoking cessation programs.

6. Take one day at a time.

Follow the practice of 12-step programs and stay in the present. “Forever” is a long time; thinking too far into the future can make chasing a goal seem like a marathon more than a fun run.

7. Focus on one behavior at a time.

People trying to exercise, lose weight and stop smoking all at the same time are destined for failure. Pick a “target” behavior that is important to you and that you have wanted to change for a long time. Make one goal and go after it.

8. Keep a diary or journal.

Writing things down helps you state your goals and track your progress. It’s an expression of your commitment and a good way to look back and see how far you have come, which can motivate you to continue.

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Cooling Homemade Popsicles for summer

Summer is just around the corner, so you can expect Los Angeles heat waves to be hitting campus right about now. Instead of stretching yourself in front of AC or taking a dip in one of the many fountains on campus, cool off with easy-­to-­make popsicles!

I don’t know about you, but as a kid, in the summer I remember putting random beverages like lemonade and Capri Suns in the freezer when temperatures reached above 80 degrees. The frozen treats and slushies were so easy to make and provided a refreshing way to turn the heat down.

Popsicles can be made with virtually any liquid or yogurt, and you can add whatever additional ingredients you prefer. Last summer, I tried out a green tea popsicle recipe made with coconut milk and matcha green tea powder and loved the cool, creaminess of the popsicle. You can try out with this recipe.

After finding another can of coconut milk at Fresh & Easy and after some brief Pinterest scrolling, I was surprised to find so many popsicle recipes to try out with coconut milk. Though coconuts have had a bad rep in the past due to their high content of saturated fat, coconuts actually have the potential to help in weight loss, boost immune health and improve skin and hair quality, so I decided to try another recipe with coconut milk instead of using the usual fruit juice or yogurt that we are used to freezing.

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Desi summer cooler drink – SATTU

Sattu Sharbat is one of my favorite childhood summer drinks. This sweet delight that originated in Bihar is known for its cooling properties. It is popular across the country. Once popular as a rural delicacy, Sattu Sharbat eventually caught the attention of the urban population. Sattu powder is basically made with roasted black chanas which is used to make the drink. It is also used as a condiment in various other dishes like Litti Chokha, Laddoos and even Parathas

According to

Priyanka Khandelwal

who runs Pot Belly that serves gurgaon, “Sattu Sharbat is a Bihari drink which is loved almost everywhere. We make the Sattu powder with roasted ground black chana, bay leaves and roasted jeera – all blended together. People in Punjab, however, have a different version of Sattu, wherein they add jowar (white millet flour) and jau ka atta(barley). Sattu can either be served sweet by mixing it with sugar and water or with jeera, hara dhaniya (coriander leaves), green chillies and kaala namak (black salt).Sattu Sharbat is very filling and healthy. It is full of nutrients, fiber and protein and is a brilliant summer cooler.”

(Also read: Sattu, the Healthy Flour You Should Add to Your Diet)

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All You Need to Know about Ghee or Clarified butter

Clarified Butter and Butter Ghee

Clarified Butter and Butter Ghee are also known as Liquid Gold.  I know that regular butter is fantastic, but believe it or not, butter can be made to taste even better!   The only difference in making both Clarified Butter and Butter Ghee, is the length of the cooking time.  Unlike cooking oils, butter is not 100% fat – but only approximately 80% fat and 20% water.  When the water is removed, you are left with pure butterfat which is also know as Clarified Butter or Butter Ghee.

Clarified Butter and Butter Ghee are usually used for frying and sauteing.  You can use clarified butter the same as you would regular butter, but I tend to reserve clarified butter or butter ghee for dishes where you’re really going to taste the butter in the dish.

Clarified Butter:-

Also called drawn butter.  Regular butter is made up of butterfat, milk solids, and water.  Clarified butter is the translucent golden butterfat left over after the milk solids and water are removed.  In short, clarified butter is just butter that contains only pure butterfat.  It has a higher smoke point than regular butter, thus allowing you to be able to cook at higher temperatures, and won’t spoil as quickly.

Butter Ghee:]

Clarified butter and ghee are not the same.  Ghee is clarified butter that has been cooked longer to remove all the moisture, and the milk solids are browned (caramelized) in the fat and then strained out.  This gives a rich nutty taste.  Ghee has a longer shelf life, both refrigerated and at room temperature.  It is traditionally used in Indian cuisine.

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Learn about SUGAR in Nutrition, its scope and effects on your health

Chemically and in simple layman language sugar is basically simple form of carbohydrate. Sugar is basically compound known as Glucose. Its derived from various sources like sugarcane, milk, fruits etc. This blog discusses on SUGAR in Nutrition and its effects on our day to day eating habits and, not sugar commonly known as a disease and the ways of detection of medical condition due to imbalance in blood sugar levels. Sugar in blood is not a disease but, imbalance of sugar in blood can cause metabolic diseases. Why Sugar is important Nutrition..? The compound Sugar in our food is instant source of energy for body and the only simple form of fuel for our brain as Glucose and, an alternate source of energy for other organ systems and muscles. The brain needs glucose to burn and use it as single and only source of energy and, actually brain is a very sensitive and important organ which needs instant energy to keep it up and working. What happens in body systems when sugar is consumed in excess? Sugar is the trigger to most of the normal medical condition or metabolic diseases an adult faces in present times but sugar is indispensable when it comes to sweetening your drinks and desserts. When consumed outside limits of moderation it causes Glucose imbalance in body, commonly known as High blood sugar. We all know that packaged sugar is available in 2 marketed packs types – White and Brown . The White one is majorly used while Brown is a little more not as a usual / daily routine. If not administered in monitored proportions or high intake of dietary sugar is not only harmful for adults, but can pose severe threats to the health of a child and teenager as well. When consumed outside limits of moderation it causes Glucose imbalance in body. See below points on how sugar affects your body: 1. Sugar can lead to a fatty Liver: Fatty liver is a troubling issue faced by many across the globe. It is wrong to think only alcoholics are subjected to fatty liver health condition. People who exercise little and consume huge amounts of fructose are also exposed to the threat of this disease. When a person doesn’t do enough to burn up the existing amount of glycogen in his or her liver and take in fructose repeatedly, the liver turns that fructose into fat and thus impairing ones liver capabilities to a great extent. 2. Sugar may make you resistant to Leptin: Leptin is a hormone released by your fat cells. The hormone is particularly necessary as it sends signals to your brain telling it you are full and won’t be requiring any more food. Fat people have more number of fat cells and thus additional Leptin too. The Leptin becomes inactive due to the effects of high blood triglycerides and insulin, both of which counter its functioning. 3. Sugar is addictive and there lies the key to temptation: Sugar is enormously addictive. If you like sweetened products, you will find it hard to resist your cravings for cakes, cookies or chocolates. Sugar accelerates dopamine secretion; this hormone makes a person feel good. Dopamine is the hormone released on the consumption of drugs such as cocaine. Researches reveals sugar is 8 times more addictive than cocaine.

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ALL YOU NEED TO KNOW ABOUT FRUITS & BENEFITS OF EATING FRUITS

Since child hood we have learned from our parents educating us to make a habit of eating fruits daily or, to have an Apple or a Chiku daily. Fruits are very nutritious and loaded with variety of micronutrients like vitamins and minerals, these micronutrients play a vital role in maintaining and securing body systems vitality, endurance and strength and to keep us in optimal health state. We do agree on it and eat fruits regularly to some extent or, maybe we know the benefits but still dedicatedly can’t be able to keep habit of eating eat fruits. Fruits are nature’s beautiful and wonderful gift. Indeed they are life-enhancing food stuffs packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (plant produced micronutrients and compounds). They are an absolute feast to our sight, not just because of their color and flavor but for their unique nutrition-profile that help human body keep good health avoid chronic disease to better extent possible and keep good life vitality and energy levels. But have we ever thought what time would be the best to have the fruits.? And, How we can have it in the best possible way or, how it helps support our body systems when taken in a certain way.? Let’s read out below and explore to find out the benefits and best possibilities of eating fruits the right way. Almost all fresh fruits are high in fiber (roughage), vitamin C, and water. Regular consumption of fruit is generally associated with reduced risks of several diseases, better digestive health, better hair, skin and nails and above all delaying the ageing process. Fruits also help to reduce the risk of chronic / lifestyle induced disease like heart related, obesity, gastro intestinal (gut) and Type 2 diabetes. Fruit has been recognized as a good source of vitamins and minerals, Fruit are important sources of many micro nutrients with profile ranging from potassium, fiber, vitamin C, folate (folic acid) etc… We must try incorporating blueberries, citrus fruits, cranberries or strawberries which contain majorly folic acid and other phytonutrients and colour pigments that are well studied and documented for added health benefits and preventing hair loss.

Diet planet

Priyanka Khandelwal is a Dietician and Nutritionist in Gurgaon with post graduate degree in Dietetics, certified diabetes educator and food service management with more than 10 years of experience. Dietician Priyanka Khandelwal offers online diet clinic facility from her Clinic named Diet Planet which helps save time, effort and money of individual’s looking for online consultation from an expert diet and nutrition professional.

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