Wednesday, 10 August 2016

Healthy Fasting during festive

Healthy fasting during festive season
Fasting is an art and science of food abstinence for a certain period of time. Fast is undertaken by us during religious festivals like shravan, ekadhasi,navratri and various such occassions.
“Instead of fasting, most of us end up feasting on high-calorie food. A lot of people who have just one meal a day tend to overeat. If one eats one heavy meal in the entire day, it doesn’t get converted into energy instantly but accumulates as fat in the body,” so here we bring to you a few tips which will help you get the maximum benefit.
1.Power up your protein, which will help you stay alert and mentally energised. Have Milk and its products like curd, panir, nuts, dry fruits.
2.It is important to eat small meals at regular intervals like fruits, nuts, dry fruits, coconut, makhanna, to maintain normal blood glucose levels.
3.Instead of sago (sabudana) use Singhare ka atta, kottu ka atta, rajgiri ka atta, arrowroot and samak which will provide energy.
4.Have good amounts of fresh fruits and root veges (that are allowed).
5.Hydrate well with lots of water, coconut water, lemon water, herbal tea.
6.Instead of fasting, most of us end up binging on fried foods and sweets, avoid that.
7.Keep the portion sizes moderate. Overeating is a greatest risk.
8.If you eat one meal it should contain a balance of whole grain sources of complex carbohydrates as well as some protein like dals, pulses, small amounts of heart healthy fats, limit added sugars.
9.Foods eaten during fasting
10.Diabetes and fasting
11. Summary

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

Monday, 1 August 2016


Some pointers to help you lose your post pregnancy weight.
Motherhood on one hand brings joy and on other a feeling of being fat and tired at times …RIGHT
Besides having a healthy baby, each and every mother dreams of getting back into the pre pregnancy weight, getting rid of that spongy belly, or get back into skinny jeans; all this is possible… you can, and you will – but you can’t rush it.
Most women want to know how long it will take to lose the baby weight, but there’s no simple answer.  Certainly in the first few weeks, you should be focusing on adjusting to motherhood and bonding with your baby, eating well, staying hydrated and getting enough rest.
So here are a few tips to help you lose the baby weight and get your energy back.
Breast feeding and weight loss
Breastfeeding doesn't make you gain weight - in fact, you use up calories when you nurse, and helps you get rid of extra weight more quickly while you are nursing. You might not realize that you already began your weight-loss efforts the moment you put your baby to your breast. 
A good rule of thumb is to take in 200-500 calories in excess of what you needed to maintain your weight before you were pregnant while you are nursing. 500 calories need to provide nutrients like protein, calcium and iron.  Nursing isn’t an excuse to chow down on fats and sweets and that will just lead to weight gain rather than helping you to lose baby weight.
Breastfeeding burns around 300 calories per day, so it can help you begin to lose some of your excess baby weight. What's more, breastfeeding can help stimulate contractions in your uterus that help your belly shrink back to its regular size after pregnancy to help you regain your old shape, too.

Your body stores up fat during your pregnancy to provide the extra calories needed for milk production. It is easier to lose lower body fat (hips, buns, and thighs) when you are breastfeeding compared to the mom who is formula feeding. So goahead and enjoy feeding your baby.

Eat Balanced diet
Focuss on eating healthy,feeling energetic and pay less attention to your calorie intake. At this point don’t think about weight loss, atleast for the first 3months. Your goals must be to get good complex carbs, lean proteins, good fats and lot of fibre through fruits and vegetable intake. This will ensure that your body gets the nutrients it needs such as protein to repair body tissues, and important minerals such as calcium and iron that are much-needed by new moms.   Your body is going through a lot of changes and your focus should be on eating well, getting lean and fit.  Don’t expect the baby weight to fall off.
If you don’t eat well your baby will suffer and even you will have to bear the effects in latter life.
Go ahead and eat those laddoos or sheera as per your culture atleast for the first month to 45 days, they all contain galactogues that will increase milk production, just remember not to gorge on it for all the 4 meals, have them preferably during the earlier part of the day like for breakfast.

Stay hydrated and curb the caffeine

Dehydration can lead to fatigue, so adequate fluids are important.  Whenever you sit down to feed your baby, make a point to have a glass of water or a cup of herbal tea.  If you’re nursing your baby, avoid caffeine;  if you’re bottle-feeding, curb your caffeine intake by afternoon so as not to disrupt your sleep at night.

Snack at frequent intervals

Snacking is important, but don’t stuff yourself with too much of fried or sweet foods during this filler time snacking. You can opt for fruits, salads, raitas, sprouts chat, puff of jowar, nachni, wheat, roasted channa, groundnuts, dryfruits.

Watch the sweets or energy drinks like glucose water or sherbets

Some new moms rely on frequent sugar shots like biscuits, sherbets, glucose water throughout the day to fight fatigue – a practice that usually backfires.  Blood sugar spikes are often followed by a crash, and the cycle starts all over again.  And, obviously, sugary foods or drinks don’t provide high quality nutrition.
Try to remain active
During the nursing stage there isn’t any need to keep lying on the bed. Try to be as active as possible, which will help you keep up the metabolic rate. Begin your weight loss program slowly when you are breastfeeding. Increase your activity level.

Stay positive and focus on what’s important

Your health and the health of your baby come first.  It took you nine months to gain that weight, so don’t expect it to fall off overnight.  Focus on your achievements – especially the biggest one of all… You’re a mom!

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