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Achieving your health goals often requires a change in lifestyle. Whether you are aiming to lose a few pounds, build your strength, or kick an unhealthy habit a strong resolve, an unwavering commitment, and the willingness to put in the work every day is essential. As with anything you want to succeed on, you will need a strong strategy to help you. Here are six strategies that you can use to achieve the goals that you have set for a healthier you:
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. https://dietplanet.co.in/
This sweet delight is known for its cooling properties. It is popular across the country and has its own variations in states like Punjab, Madhya Pradesh and Uttar Pradesh. Once popular as a rural delicacy, Sattu Cooler eventually caught the attention of the urban population. It is considered a detox drink that cleanses the system and aids in weight loss, just the perfect drink for all summer woes.
This clarified butter is used in a range of recipes, from rices and curries to breakfast and desserts. Celebs such as Miranda Kerr and the Hemsley sisters use Ghee in their cooking, and Kourtney Kardashian has also been reported to start each morning with a spoonful of ghee. This handy guide will teach you all you need to know about ghee and how to use it.
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.
Fat is an important part of your diet, but figuring out how much to eat can be confusing for many. Over the last few decades, every day and recommendations have gone from moderate-fat to low-fat, based on recommendations from Health Organizations (HO) worldwide. However, the new HO Dietary Guidelines no longer specify an upper limit for how much total fat you should consume. Along with protein and carbs, fat is one of the three macronutrients in your diet. Fat performs a number of functions and provides several health benefits: Energy: Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4 calories per gram. Hormone and gene regulation: Fats regulate the production of reproductive and steroid hormones, as well as genes involved in growth and metabolism. Brain function: Adequate fat intake is important for brain health, including mood. Absorption of fat-soluble vitamins: Vitamins A, D, E and K must be consumed with fat to be properly absorbed. Flavor and fullness: Adding fat to foods makes them tastier and more filling. Lets try to understand a bit of chemistry behind fats. We consume fat in the form of triglycerides molecules. A triglyceride molecule is made up of three fatty acids attached to a glycerol backbone. The fatty acids contain chains of carbons, hydrogen and oxygen molecules. One way fats are classified is by the length of their carbon chains: • Short-chain fatty acids: Fewer than 6 carbons. • Medium-chain fatty acids: 6 to 12 carbons. • Long-chain fatty acids: 13 to 21 carbons. • Very-long-chain fatty acids: 22 or more carbons.
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.
Being mindful can help us feel more aware of ourselves- our thoughts, feelings, and surroundings, allowing us to find clarity in the chaos of everyday life.
Mindfulness techniques help improve Health and Well being, Give it a try !
Mindful seeing and listening
Health benefits of Mindfullness :
⛄ Decreases stress
😴 Sleeping better
💖 Happier, healthier relationships
😣 Managing anxiety Improving concentration
🌍 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.