Wednesday, 4 March 2015

What gets tracked, gets fixed.

What gets tracked, gets fixed

Have you come across such people who eat “healthy” food all the time but still struggle to get in shape.
The truth is that, if you’re not tracking what you eat (even if you generally exclude fatty and sugary foods) you’re sabotaging your own success.
You see, trying to lose weight without tracking what you eat is a lot like trying to save money without a budget. It almost never works.


Studies have shown that people who track their food record (maintain a food diary) perform better. so gear up guys track what you eat

image source:-blog.getsimplifit.com

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Why does the metabolic rate drop as you age?

 Why does the metabolic rate drop as you age?


Your basal metabolic rate - the number of calories your body burns each day just to stay alive - tends to drop as you age.
According to conventional wisdom, this is because you lose a small amount of muscle each year.
However, many people don't realize that muscle mass is not the only thing that affects your basal metabolic rate.

The age-related decline in metabolic rate - even when muscle mass is taken into account - is because of two reasons.

•Firstly is exercise, the more exercise you do, the higher your metabolic rate. The fact that people tend to exercise less as they age is partly responsible for the drop in metabolic rate.

• Second, metabolic rate is also linked to total calorie intake. This means that the more you eat, the higher your metabolic rate. A reduced metabolic rate in older physically active men could be due to the fact they eat less than their younger counterparts.
The bottom line is that a drop in your metabolic rate is not an inevitable consequence of aging, and has a lot more to do with the way you live your life.

You can minimize the age-related drop in metabolic rate by maintaining a high energy flux - balancing a nutrient-dense diet with regular exercise.

Not only will this help you stay lean, it's a great way to provide your body with more of the vitamins, minerals and other nutrients it needs to stay healthy.

Tuesday, 3 March 2015

Chutney to enhance flavour especially in low salt diet

Chutney to enhance flavour especially
 in low salt diet

Here`s a chutney powder recipe that can be stored and eaten with idli, dosa or even rotis or rice:
Ingredients:
1/2 cup peanuts
2 tbsp ground flax seeds powder
1/4 cup coriander seeds
1 tbsp whole black peppercorns,
1 tsp red chilli powder
1 tsp cumin seeds
Salt

Method:

1. Dry roast all the ingredients except chilli powder and salt. Keep aside to cool.
2. When the contents become cold, grind them into a fine powder by adding chilli powder and salt.
3. Enjoy this yummy powder with steaming hot rice and a dollop of ghee.

Note you can also add garlic to this.
Peanuts supply you with heart healthy fats i.e monounsaturated fats.
Flaxseeds again heart healthy, also gives omega 3 fatty acids which help increase good cholesterol.
Coriander seeds rich in potassium, provide the necessary electrolyte.
Cumin seeds and pepper both good for digestion, are also antibacterial.

So go ahead just flavour your diet.

Monday, 2 March 2015

world kidney day 2015

 World kidney day 2015


Celebrated on the second Thursday in March, the mission of World Kidney Day is to raise awareness of the importance of our kidneys to our overall health and to reduce the frequency and impact of kidney disease and its associated health problems worldwide.

Theme for 2015 is  Kidney Health for All

The logo for World Kidney Day is composed of two kidneys and three bright colour bars. These colours represent the blood (red), excess water (blue) and urine (yellow) that our kidneys filter, clean and eliminate.


International Federation of Kidney Foundations (IFKF) would like to have as many people as possible around the world drinking a glass of water to think about their kidneys on this very special day.

Why a glass of water? Because kidneys don’t function without water. Drinking water can help keep kidneys healthy, although it will not cure kidney disease. The glass of water is a conversation starter to talk about how to prevent kidney disease. We rely on you to spread the word amongst the whole kidney community, your friends, colleagues and relatives about its twitter initiative calling us to “Start the day with a glass of water”.

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Hidden sources of salt in our diet

Hidden sources of salt in our diet

After a diagnosis of heart disease or kidney disease, "reduce salt intake" is one of the first pieces of advice doctors offer. Sodium contributes to fluid retention, and too much sodium is one of the most common trigger. For this reason, doctors recommend to limit salt intake to 1,500 to 2,000 milligrams of sodium per day.

So how to do that? putting away the salt shaker, learning to cook with other flavors, such as garlic, citrus, and herbs, you may be avoiding obvious offenders but the culprit is often hidden salt. Here's a list of some of the biggest "salt traps" to avoid.


Salt Facts:
  • More than 90% of sodium occurs as salt (sodium chloride, NaCl).
  • Sodium chloride, or table salt, is approximately 40% sodium.
  • More than 75% of salt intake is derived from processed foods.
  • Cereal products including breakfast cereals, bread, cakes, and biscuits provide about a third of the salt in our diet.
  • Meat and meat products provide just over a quarter of the salt in our diet.
  • Other forms of sodium which are used as additives in food processing, usually to add flavor, texture, or as a preservative. For example, monosodium  glutamate is commonly used as a flavor enhancer, also baking soda, baking powder.
Sodium and chloride levels are comparatively low in all foods which have not been processed. Since most foods in their natural state contain sodium, you need to be aware of both natural and added sodium content when you  choose foods to lower your sodium intake.


Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Sunday, 22 February 2015

Family Dinner

Family Dinner


 Do you all remember when was the last time you all ate as a family together at home, without the idot box shouting inbetween.

Having family meals can help reduce your family's risk for becoming overweight or obese. When families eat together, they tend to eat healthier meals -- less fried foods and more vegetables. The good news is that many families are already practicing this tip, this is partiularly very helpful for overweight kids when a child is overweight or obese, it's a family problem and, while not a solution in itself.

A study published in the March 2010 issue of "Pediatrics" found that about 56 percent of American families have dinner together at least six evenings per week, and when families ate dinner together more than five times a week, there was a 23 to 25 percent reduction in the number of kids with weight problems.

When families watch TV while eating, even if you're all sitting together at the dinner table, the nutritional quality of the meal takes a nosedive, so turn off the tube and spend time with each other.


Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Friday, 13 February 2015

NUTTY NUTRITION

NUTTY NUTRITION

Peel thin
Peel only if you must
Each bit matters!

Chop bigger
Slice thicker
That’s the bit
that matters!

Pressure cook
Boil if you must
Cooking time matters!

Fry & roast
Bake, grill & toast
Temperature matters!


Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover