Calcium interferes with iron absorption

Calcium interferes with iron absorption

The American Journal of Clinical Nutrition suggests that calcium consumption interferes with iron absorption. Therefore Calcium should be avoided with iron supplement, also do not take iron supplements with milk or other dairy products as they contain plenty of calcium. When you have to drink milk take iron supplements at least an hour before it.

Calcium and iron supplements should, if possible, be taken at different times of the day.

happy new year

Wishing you all a happy and healthy new year

Caffeine and Iron absorption

Caffeine and Iron absorption

Caffeine interferes with the body’s absorption of iron, which is necessary for red blood cell production. Drinking caffeine at the same time as an iron source can reduce absorption by up to 80%, according to the Nutrition Desk Reference. Any beverage containing caffeine should be separated from iron-containing foods or supplements by at least one hour.

Sources of Caffeine
Coffee and tea are obvious sources of caffeine. Even decaffeinated versions contain a little residual caffeine. Other sources include soft drinks, chocolate, cocoa and some energy drinks.
So remember the staple breakfast of poha should never be combined with tea, coffee or chocolate milkshake.

Vitamin C and Iron absorption

Vitamin C and Iron absorption

Vitamin C enhances iron absorption to as much as 30 percent. Combining heme (Heme iron is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry and is better absorbed) with nonheme (which is found primarily in fruits, vegetables, dried beans, nuts and grain products) iron sources and/or foods rich in vitamin C in the same meal will significantly increase the total absorption of iron into the body.

How Vit C helps in Iron absorption?

Vitamin C helps with the transport and absorption of non-heme iron to the duodenum. Vitamin C is ascorbic acid. When ascorbic acid binds to the iron, it increases the stability of the compound. Non-heme iron becomes more stable and has increased solubility. Non-heme iron combined with ascorbic acid is more readily absorbed through the mucus membranes of the intestine.

How can this be done…….

For example, a grilled chicken sandwich with sliced tomato and roasted bell pepper on a whole-wheat bun is a combination of both types of iron as well as vitamin C that will give you a well-absorbed boost of iron for the day.

Again a glass of lemon juice or orange/mosambi juice with poha or lunch/dinner will enhance iron absorption.

Creative ways to increase water consumption in winters

Creative ways to increase water consumption in winters

If you find it cumbersome to force yourself to drink plain old water all the time, there are several other interesting ways to ensure you’re getting the right amount of water:

•Fall in love with herbal teas this winter. Surprise your taste buds with a variety of them such as ginger, lemon, cinnamon, fennel, and peppermint. Herbal teas are known to be rich in antioxidants as well.
•Have a bowl of clear soup before each meal. It will not only fill you up and provide nutrition but also increase the water content in your body.
•Similarly you can have combination of vegetable juices too.
•Again lemon water, chass n coconut water can also be incorporated.

Do I really need a lot of water in winter?

Do I really need a lot of water in winter?

During winter- the temperature drops and sweating is less; that is the reason we have less desire to drink water- not feeling thirsty. However, there is no change in the functioning of our systems; hence we must become more careful during winter about drinking enough water and fluids.

To keep your skin well hydrated you need to drink plenty of water during the day. Water helps to flush out harmful toxins that make your skin look dull while adding moisture to your skin at the same time. Water also prevents the skin from getting dry.

New Year, New Start, New You!

New Year, New Start, New You! 

New Year, New Start, New You!

Welcome the new year—a perfect time to start a journey toward better health.

Its time to fine tune your diet and exercise habits. Granted, changing these habits is easier said than done. But with a positive "can-do" attitude and a realistic action plan, you can take strides to be a healthier new you.

Try these tips to make the coming year your healthiest year yet:

Map out a plan. specific and realistic goals. For example if you always grab fast food for lunch, decide to bring your lunch to work on Tuesdays and Thursday, similarly walk, cycle,swim on weekends.

Go slow, changing just one or two habits at a time works best. For instance, start eating fruit for your afternoon snack or adding a bowl of soup or salad for your dinner.

Make small changes. Small changes add up to big results. Exercising a little more or trimming a few calories aren't major changes, so they're easier to do. Plus, meeting mini-goals each day helps you stay motivated and reinforces that "can-do" attitude.

Redefine your relationship with food. Eat, but Don't Pig Out. 

Eating a nutritious diet doesn't mean deprivation—it means choosing a balance of flavorful, nutrient-rich foods and including your favorites in moderation, too.

There's no reason why we shouldn't enjoy food just because we're over the weight that we should be.

Expect Good Things From Yourself, be positive. Focus on the potential payoffs from healthy eating and exercise habits, such as shedding extra pounds, lowering your cholesterol levels, reducing insulin dosage or feeling more energetic.

Expect some setbacks. It's natural to stumble now and then, view setbacks as learning tools. Brush yourself off and get right back on track.

Remember, "Don't wait until the new year to have better eating habits, "It should be a whole year's resolution, not a New Year's resolution."

A  healthy lifestyle is a journey, not a race. Stick with small changes—a new you is waiting right around the corner.

Here's wishing you a happy and healthy New Year!

Can fat turn into muscle?

Can fat turn into muscle? 

How many time have you heard this hilarious fats and muscles myth?
Yes, this is one fats and muscles myth that will never go away. Get this straight. Fat will never turn into muscle and muscle will never turn into fat.

The reason is simple. Your body fats and muscles are made up of completely different cell structure and they are so different that they cannot be converted to each other. Your muscle is very much alive and work very hard, burns calories 24/7, whereas fat just sits there doing nothing and just plain looking ugly. How can they be the same or can be converted to each other?

There's no process on earth that can convert fat cells into muscle cells

So get started what r u all waiting for..... burn fat and build muscle.

SORE THROAT REMEDIES

SORE THROAT REMEDIES

You've got a sore throat and you dread the simple task of swallowing. Sore throats (known medically as pharyngitis) are an acute inflammation of the mucous membrane of the lower pharynx. Tonsils and the soft palate may also be inflamed.

Sore throat symptoms include:

• A dry, scratchy or swollen throat
• Pain when swallowing, breathing or talking
• a burning sensation and tightness in the throat

There are various options available to help you deal with this uncomfortable condition. Here are a few to get you started:

Gargle with turmeric. Try this gargle to calm a cranky throat. Mix together 1 cup hot water, 1/2 teaspoon turmeric and 1/2 teaspoon salt. Gargle with the mixture twice a day. If you're not good with the gargle, mix 1/2 teaspoon turmeric in 1 cup hot milk and drink. 

Gargle with warm saltwater.It cuts phlegm and reduces inflammation. Dissolve 1/2 teaspoon salt in 1/2 cup warm water, and gargle every three to four hours.

Gargle with a baking-soda solution. Dissolve one-half teaspoon of baking soda in a glass of warm water.

Sip lemon juice. Mix 1 tablespoon each of honey and lemon juice in 1 cup warm water and sip away.

Coarsely powdered cinnamon (dalchini) added to a glass of water along with two tablespoons of honey and a pinch of ground pepper and then boiled, is another remedy for sore throat.

Addition of a tsp of ghee to half a cup of milk and drinking just before sleeping also soothes the throat.

Sucking on hard candy - in the sugar-free variety -- can help keep your mouth and throat moist, which will make you feel more comfortable.

Drink as much fluid as possible -- at least 8 to 10 glasses per day. Keeping your throat well lubricated with soothing liquids can prevent it from becoming dry and irritated and may even help banish the infection faster. 

Especially if you're not good at gargling, drink hot fluids, such as coffee, tea or hot lemonade or soup. Coating the tissue in your throat with warm liquid provides a benefit similar to applying hot packs to infected skin.

Suck on Garlic -Peel a fresh clove, slice it in half, and place 1 piece in each cheek. Suck on the garlic like a cough drop. Occasionally, crush your teeth against the garlic, not to bite it in half, but to release its allicin, a chemical that can kill the bacteria that causes strep.

Avoid fried or cold foods, very cold drinks and anything sour as they can aggravate a sore throat.