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  • Ways to Support Healthy Digestion

    In Health Tips On 15 June 2015

          Ways to Support Healthy Digestion Healthy digestion requires support for all the different components of digestion: Chew thoroughly. Chewing is the physical process of breaking the food down into smaller fragments. Thorough chewing mixes food well with saliva, which moistens the food particles and provides a means for enzymes, like amylase and lipase, to get to the pieces of food and begin the process of starch and fat digestion. Chewing also signals the body to begin the digestion process, alerting the stomach to prepare to make stomach acid, and signaling the pancreas to prepare to secrete its contents into the lumen of the small intestinal tract. When a meal is not well chewed, the food fragments are too big. Since the digestive enzymes can only work on the surface of the food fragments, inadequate chewing results in incomplete digestion. This means not only nutrients being left in the food and unabsorbed, but also extra food for bacteria in the colon. This extra bacterial food results in bacterial overgrowth, gas and symptoms of indigestion. Eating should always begin with thorough chewing of food to allow for complete digestion to occur. Ensure adequate amounts of digestive factors. After chewing, the food\'s next stop is the stomach, where an adequate amount of stomach acid (hydrochloric acid) is the next necessity. Stomach acid is required for adequate breakdown of proteins. Without adequate stomach acid, not only is protein digestion ineffective, but also digestion of vitamin B12 is seriously affected. Vitamin B12 digestion and absorption requires that it be liberated from protein. In addition, intrinsic factor, the protein that is necessary for vitamin B12 absorption, is low when stomach acid is low. Low stomach acid (hypochlorhydria) is common, especially in older people since as we age, we make less stomach acid. Research suggests that as many as half of the people over 60 years old have hypochlorhydria. A variety of factors can inhibit sufficient stomach acid production including the pathogenic bacteria, Helicobacter pylori, and frequent use of antacids. Hypochlorhydria is also associated with many diseases, such as asthma, celiac sprue, hepatitis, rheumatoid arthritis, osteoporosis, and diabetes mellitus. Signs of hypochlorhydria include a sense of fullness after eating, bloating, excessive belching, indigestion, multiple food allergies, undigested food in the stool, and peeling and cracked fingernails. In addition to hydrochloric acid, the production of pancreatic enzymes and bicarbonate is also compromised in some people. If necessary, these digestive factors can be replaced with appropriate supplementation. Digestive enzyme support can also be obtained from fresh pineapple or papaya, which contain the enzyme bromelain, and other fresh vegetables and herbs. Processed foods, like canned pineapple, contain little enzyme activity since digestive enzymes are proteins, which are destroyed by heating, such as in the sterilization process. So beginning a meal with fresh fruits or salad can provide support for healthy digestion. Identify and eliminate food allergens. The intestinal brush border (the absorptive surface of the small intestine) can be negatively affected by food allergies, which cause inflammation along the intestinal tract wall. When a food allergic reaction occurs, the immune system perceives specific food molecules as hostile invaders, and forms antibodies, which latch on to these allergens to assist in their removal. As part of the immune system\'s defensive action against food allergens, inflammation can occur along the intestinal tract lining, interrupting the absorption process and causing damage to the lining. Gastrointestinal inflammatory diseases—such as diverticulosis or inflammatory bowel disease—and celiac sprue (intolerance of gluten found in wheat products) also result in damage to the intestinal wall. Most common food allergens include milk proteins, wheat, soy, some shellfish, and peanuts. Support the gastrointestinal barrier. The gastrointestinal cell wall is the barrier between what you ingest and the inside of your body; therefore, the integrity of this barrier is vital to your health. Support for the mucus that covers the cells in the gastrointestinal tract is very important, especially in the stomach. The mucus layer is one way the stomach and upper small intestine protect themselves against the damaging effects of stomach acid. Alcohol, over-the-counter anti-inflammatory drugs, called NSAIDS (e.g. aspirin), and the pathogenic bacteria, Helicobacter pylori can reduce the mucous layer, leading to lesions in the stomach and small intestinal tract walls. Choline provides nutritional support for a healthy mucous layer and is found in vegetables such as cauliflower and lettuce. Choline can be obtained from lecithin (phosphatidylcholine) as well, which is high in eggs and soybeans. Some foods also help combat or protect against the damage of Helicobacter pylori, and these include catechins found in green tea, some spices such as cinnamon, carotenoids found in vegetables, and vitamin C, found in citrus foods. Provide a healing environment for the small intestine. Research studies have shown that the small intestinal tract barrier can become leaky under some conditions. That is, the cells loose their attachments to each other, resulting in a wall with holes between the cells instead of the cells forming a strong, connected and continuous surface. When this \"leaky gut\" happens, molecules can get inside the body that normally wouldn\'t be transported through the intestinal cell wall. Furthermore, studies have shown that this leaky gut can also cause problems in the normal transport of nutrients. This is probably because most nutrients are taken into the body through the cells in the intestinal wall by the selective process of active transport, and they may need to go through the cells and not around them to get to the right transport systems in your body. Therefore, with leaky gut, the things that shouldn\'t get in do, and those that should can\'t get where they need to be for adequate transport through the body. The result is the body doesn\'t get the nutrition it needs. Anything that irritates the lining of the gastrointestinal tract can cause leaky gut, but a major contributor is inflammation (e.g., food allergies). Leaky gut occurs under stress (see below), and is found after radiation treatments for cancer, after some chemotherapy, with diseases such as inflammatory bowel disease, and with bacterial infections, which can result in bacterial overgrowth in the small intestine. Eliminating foods to which you are intolerant or allergic can help provide a healing environment in the small intestine. Carotenoids, (a precursor to vitamin A), may be particularly important since vitamin A supports the maturation of epithelial cells, which are the type of cell that line the intestinal tract, and it is the mature epithelial cells that form the strongest barrier in the intestinal tract. Carotenoids are found at high levels in vegetables, especially the orange- and red-colored vegetables. Glutathione, a small peptide found in the highest concentrations in fresh vegetables, fruits, and lean meats is also beneficial to the small intestine, since it can directly act as an antioxidant in the intestinal tract and help decrease damaging molecules that may be produced during inflammation. Vitamin C, from citrus fruits, and vitamin E, found in whole grain cereals and nut oils, are important antioxidants for the small intestine and work with glutathione to support intestinal healing. The cells that line the intestinal tract need fuel to continue their process of nutrient uptake. The preferred fuel for these cells is the amino acid glutamine, which can be obtained from proteins. Some studies have shown that short-chain fatty acids may also support the small intestinal tract barrier because they can serve as an alternate fuel for the cells that make up the intestinal lining. The small intestinal tract cells also require energy to maintain integrity of the cell wall, and production of energy requires healthy levels of vitamin B5. Mushrooms, cauliflower, sweet potatoes, corn, broccoli, and beet greens are concentrated sources of pantothenic acid. The intestinal tract cells also require a number of vitamins, so adequate overall nutrition is necessary. Support the growth of probiotic bacteria. When a good balance of probiotic bacteria have colonized the colon, they crowd out pathogenic bacteria and other microorganisms that compromise your health, preventing them from growing. By fermenting the fiber your body couldn\'t directly digest, these healthy colonic bacteria also produce short-chain fatty acids that the cells of the colon use for their own nourishment. In addition, these short-chain fatty acids are absorbed into the body and have beneficial effects on the small intestine and the system in general. For example, they may help maintain healthy blood sugar and lipid (fat) levels, and may also increase the amount of calcium taken in by the small intestine, and promote the movement of food through the intestinal tract. Foods that will supply probiotic bacteria include some yogurts, kefir, and other foods that have been fermented with Lactobacillus or contain Bifidobacteria, the beneficial types of bacteria. Foods that will nourish probiotic bacteria include foods that contain soy fiber, inulin (from chicory or Jerusalem artichoke), and rice fiber. Provide for healthy intestinal transit. The movement of the food, or chyme, through the digestive tract is very important. Healthy intestinal transit is supported, in part, by the short-chain fatty acids produced by fermentation of prebiotic fibers in the colon. Fiber, in general, supports overall transit of the chyme and healthy elimination. Some fibers, like those found in rye, wheat and flax, also can bind to environmental toxins, such as pesticides, and carry them through the digestive tract for direct elimination, decreasing the amount that is absorbed into your body. Learn how to deal with stress effectively. Research has shown that the intestine responds negatively to stress, during which the intestinal lining becomes leaky, absorption is less effective, and your body is unable to selectively take up the nutrients it needs. The reasons for these effects of stress on the intestinal tract are not entirely known, however many neurotransmitters (brain-produced signaling molecules) are found surrounding the intestinal tract. Furthermore, neurotransmitter receptors, which can bind and respond to these signaling molecules, are located along the intestinal tract. Therefore, it is known that brain signaling molecules can affect the intestinal tract. Foods with a calming effect include herb teas, like chamomile. Alcohol, caffeine, and refined carbohydrates, like table sugar, should be avoided. Eating meals at regular times and in a relaxed environment can also help decrease stress.  

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  • Diet for beautiful skin

    In Health Tips On 26 May 2015

    Diet for beautiful skin Beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of micronutrients is essential to support this rapid growth. Eat the correct balance of foods and you\'ll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free.   Eat your five-a-day Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals are caused by smoking, pollution and sunlight and can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at least five portions a day. Betacarotene, found in pumpkin, carrots and sweet potatoes, and lutein, found in Papaya ,Spinach are potent antioxidants, important for normal skin cell development and healthy skin tone. Vitamin C Vitamin C is also a super antioxidant. It is needed for a strong immune system, radiant skin and helps blemishes heal properly. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya strawberries and sweet potatoes. They all help to produce collagen that strengthens the capillaries that supply the skin. Cut out crash diets Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins too. Over long periods of time this type of dieting will reflect on your skin.   Stock up on selenium Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential for the immune system. Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs, wheatgerm, tomatoes and broccoli.                                  Vitamin E Vitamin E protects skin from oxidative(cell)damage and supports healthy skin growth. Rich sources include almonds,avocado, hazelnuts, pine nuts and sunflower and corn oils.   Drink up Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day Herbal, caffeine-free teas are good too. Try to avoid smoking and excessive alcohol consumption, both can age the skin.           Don\'t be afraid of fat Monounsaturated and polyunsaturated fats - the types found in avocados, fish, nuts and seeds – provide essential fatty acids which act as a natural moisturiser for your skin, keeping it supple. These fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.   Eat more phyto-estrogens Phyto-estrogens are natural chemicals found in plant foods . They have a similar structure to the female sex hormone oestrogen and have been found to help keep our natural hormones in balance. Include phytoestrogen rich soya, wholegrains, fruits and vegetables as part of a balanced diet.   Opt for omega-3 Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3s in oily fish and plant sources such as flaxseed oil, linseeds, walnut and rapeseed oil. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which can help skin, particularly inflammatory skin conditions such as eczema and psorasis.   Go for low-GI carbs Eat plenty of beans, pulses, porridge and other slow-releasing carbohydrates. These release sugar into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack. Avoid high GI carbohydrates like biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.   Don\'t forget zinc Zinc is involved in the normal functioning of the sebaceous glands and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish.

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  • Nutrition in 20's

    In Health Tips On 11 May 2015

    Nutrition in Your 20s You\'re working your first real job, making new friends,getting married, maybe even starting a family. Your life is a whirlwind, which means healthy eating is the first thing to go. To conquer your biggest diet dilemmas: Make fast food healthy. — Choose whole wheat subs , grilled chicken ,steamed momos etc instead of total junk Include whole wheat pasta, instant brown rice, oats for healthier options Drink to your health. Include non sweetened drinks,soups,coconot water ,buttermilk to stay hydrated Key Nutrients You Need Now Protein: Thanks to chronic dieting, skipped meals, you are falling short in protein intake Protein helps keep you full and provides the building blocks so you can make and keep calorie-burning muscle. we need 60 to 70 grams of protein a day. Include Chicken , fish, eggs, beans, tofu, lentils and low-fat dairy. Potassium: Your muscles and heart need it to function properly. But most women in their 20s get less than half the recommended amount. Add 5-6 servings of fruit & vegetables to provides all the potassium you need. Omega-3 fats: They may boost the level of serotonin, a feel-good chemical in your brain — good news, since women are particularly susceptible to depression in their 20s. Salmon and tuna are the best source, but you can also get your fill from walnuts, ground flaxseed, and canola oil. What to Eat in Your 20s Snack Smart-Include roasted snacks instead of fried and opt for whole wheat products Include fruits and vegetables -5 A DAY Drink Fluids to be hydrated Avoid late dinners and never skip breakfast Maintain your weight by adding fibres in your diet Include cottage cheese ,egg , fish in diet for extra proteins   Wonder Food-: Chia Seeds – Its rich in- Omega-3 and Omega-6 fatty acids Protein Fiber Calcium Magnesium Iron Vitamin C Antioxidants Due to The High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink Include 2 Tablespoon in your diet daily    

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  • DIET DURING PREGNANCY

    In Health Tips On 06 April 2015

    DIET DURING PREGNANCY AND LACTATION: The special nutritional care to be taken during pregnancy are-   Eat small and frequent meals Increase the protein intake. Include Egg, soybean, paneer, milk, and curd in the diet Have 2-3 fruits daily. Include coloured and citrus fruits like oranges, banana, mango, plums etc. Include green leafy and all coloured vegetables in your diet. Drink 7-8 glasses of water   EAT FOOD RICH IN FOLIC ACID   Folic acid is required from conception to full pregnancy. Folic acid supplements are recommended Folic acid increases foetus weight, and reduces congenital abnormalities Green leafy vegetables, legumes, nuts are good source   EAT FOOD RICH IN IRON     Iron deficiency leads to anemia Iron is required for hemoglobin, mental functions and body defense Iron helps in adequate birth weight Green leafy vegetables, dry fruits, legumes, roasted Bengal gram eggs, meat fish, and poultry are rich sources of iron Citrus fruits like oranges, grapes, amla, increase iron absorption Tea reduces iron absorption, so it should not be taken with meals   EAT CALCIUM RICH FOODS   Calcium is needed for growth and development Milk, curd ,paneer, nuts ,green leafy vegetables, whole pulses, and Grains especially ragi are rich sources   FOODS TO BE AVOIDED:   Avoid alcohol Check with the doctor before taking vitamins and herbal products as some of these can be harmful High caffeine intake is linked with increased risk of miscarriages. It is probably wise to avoid the caffeine altogether or tea or coffee or soda with caffeine should be taken in restricted quantities.   Soft, unpasteurized cheeses, such as feta, blue cheese etc (often advertised as fresh cheese) Unpasteurized milk, juices and apple cider. Raw eggs or foods containing raw eggs including mousses etc Raw or uncooked meats fish or shell fish. Processed meats such as hotdogs and deli meats(these should be well cooked)     STRATEGIES FOR MANAGING MORNING SICKNESS: Eat small, low-fat meals and snacks (slowly) Drink fluids between meals, avoid caffeine Limit spicy and high-fat foods Avoid lying down after eating or drinking Take a walk after meals Wear loose-fitting clothes Increase fluid and fiber intake to reduce constipation                  

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  • DIETARY GUILDLINES FOR PCOS

    In Health Tips On 28 March 2015

    PCOS is associated with: irregular menstrual cycles, abnormal hair growth or loss, abdominal obesity, elevated insulin levels, elevated testosterone levels, polycystic ovaries, dark patches of velvety skin on neck, arms, breasts or thighs, acne, and infertility. Nearly 50% of women with PCOS are overweight or obese. Improving your diet and exercise program by making lifestyle changes may reduce your risk for developing chronic diseases associated with PCOS such as diabetes, heart disease and endometrial cancer. WHAT IS THE RECOMMENDED MEAL PLAN FOR PCOS? Weight loss of 5-10% if overweight or obese in 3 months. Decreased caloric intake if weight loss is desired. Increased fiber intake including fruits, vegetables, and beans. Decreased fat intake, particularly saturated fat. Smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels. Balanced meals including carbohydrates, protein, and fat. At least 150 minutes of moderate or vigorous activity per week for diabetes prevention. Consume a wide variety of whole foods Fruits, vegetables, beans, legumes, whole grains, fish, lean meats, nuts, and seeds should be eaten daily. Aim to eat 25-30 grams of fiber per day Introduce fiber gradually to your diet to minimize gastrointestinal upset. Choose vegetables such as broccoli, lettuce, celery, cabbage, cucumber,, radishes, spinach, turnips etc Choose legumes such as fresh cooked kidney beans, soy beans, lentils, black eyed peas, chickpeas, and lima beans. Choose fruits such as strawberries, raspberries, papaya ,guava, apples, cherries, peaches, pears, and plums. Limit sugars and simple carbohydrates Choose whole grains instead of enriched grains (brown rice, whole wheat breads and pasta, oats, barley, etc.). Limit salt intake (aim for less than 2400 milligrams of salt per day) Use lemon juice, mustard, vinegar, pepper, herbs and spices instead of table salt to season foods. Limit foods such as cured and smoked meats, salted nuts, canned and processed vegetables, meats, marinades and sauces. processed foods. Choose unsaturated fats Avoid saturated fats by choosing low fat or fat free dairy products and spreads, white meat and fish, and lean cuts of red meat. Look for unsaturated oils such as olive, corn, or canola oils. Use nuts rich in monounsaturated and polyunsaturated fats such as almonds, walnuts, flax seeds, sunflower and pumpkin seeds. Eat fish two to three times a week. Fish such as tuna, salmon, herring, sardines, and trout can improve heart health. Bake, grill, broil, boil, steam and microwave foods instead of frying them. Eat protein and and/or fat with every meal or snack Protein has a stabilizing effect on the sugar released from carbohydrates into the blood. Protein can be found in lean meats, fish, poultry, dairy products, beans, nuts and seeds.  

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  • Guidelines for Healthier Eating:

    In Health Tips On 28 March 2015

    Achieving any therapeutic goal successfully involves consuming weight management balanced diet, which includes all food groups in required amounts all through the day.   Carbs are good; they are found in every food except meats and oils. Whatever the total calories for the day 60%should be supplied from carbs, because in addition to calories carb rich foods also give; Fibers, the insoluble part of foods that have major health benefits They have a protein sparing action thereby giving rest to the system Whole grain cereals are good sources of important vitamins like B1,B6, nicotinic acid   Fats are essential for important body functions: 20% of total calories should come from fats, both visible and invisible. Fats are a concentrated source of energy. It imparts palatability to a diet It slows food emptying from the stomach helping with satiety Presence of fat is important for the absorption of vitamins like VIT-A, Carotene.   Proteins are vital for the body: They build our muscle, tissues, and body fluids like blood. They supply the body building material As antibodies they help the body fight against infections   Exercise is important and when implemented together with a good diet makes a perfect duo for weight reduction and maintenance. In addition exercise improves metabolism reduces the risk of CVD, osteoporosis and diabetes   Water should be taken in plenty.   There are some very simple things you can do every day to make sticking to your diet easier: Plan your meals so that you eat healthy food, not just whatever is easiest Think before you eat instead of raiding the refrigerator every time you feel hungry. Use a smaller plate, so that you can\'t heap on much more than you really want or need Chew slowly and completely, savoring every mouthful, instead of packing in as much as you can as quickly as you can. A gradual reduction of 3-4kgs in a month is desirable.

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Deepti  Tiwari

Nutritionist/ Dietician / Dietitian in Gurgaon, India 

Ms . Deepti Tiwari is expert in the field of Therapeutic and clinical nutrition for 13 yrs . She has formulated various therapeutic diets like Anti- obesity diet, hypocholesterolemic diet, renal diets, Lactose and gluten free diet, Enteral feed formulas transplants(liver&renal)  among others.Was Associated with Nestle &pepsico in wellness programsGiven Talks on Coping Diet & work pressure, diet in stress ,healthy living etcShe was also associated with Delhi Diabetic Research Centre for 3 yrs and organised camps ,workshops and counseling sessions for diabetics Also was associated with several weightloss clinics like personal point,bodycare for succesful weightlosss and lifestyle changes for the patients  She is a Life member Of Indian Dietetics Association (IDA) . She has given lecture and presentation in various conferences and health awareness programmers in India. And have written nutrition related articles. 
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