Awla Chutney

 Awla Chutney

Amla i.e Indian goose berry is a power house of  Vitamin C, full of antioxidant properties and fibre.It is also very good for hair,skin.
Here is one method by which you can include it in your diet, awla chutney, although the vitamin C content may reduce if stored for longer duration, but is best for someone who can't consume raw awla.
INGREDIENTS-

• Indian goose berry (Amla)-100 gms(6-7 )
• Fresh coriander- 1/2 bunch
• Fresh green garlic -10-12 pcs
• Curry leaves - a few
• Green chilies - 2-3 tbsp
• Ginger chopped -1 tsp
• Roasted cumin - 1 tsp
• Black pepper -2-3
• Asafoetida - 1/4 tsp
• Black salt - as per taste

PROCEDURE-

1. Wash and cut awla into small pieces, remove the seed.
2. Wash and chop green chillies, green garlic and coriander leaves.
3. Add all the ingredients in the mixer jar add little water and grind to make a smooth paste.
4. Take out in a bowl and keep refrigerated .

Serving suggestions-serve as a spread or dip for sandwich,snacks ,rice or parathas

What are you waiting for...just try it today....

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

Turn boring khicdhi into a funny face

 Turn boring khicdhi into a funny face

Use some creativity with vegetables turn a boring khichdi into a funny face. Pickles or olives make the eyes, cucumber make the ears, and carrot, cheese strings make the hair. Your children will not make any more faces.At times it’s good to play with your food.

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

World AIDS Day 1st December 2014

The 2014 theme for World AIDS Day is “Focus, Partner, Achieve: An AIDS-free Generation.”
World AIDS Day on 1 December brings together people from around the world to raise awareness about HIV/AIDS and demonstrate international solidarity in the face of the pandemic. The day is an opportunity for public and private partners to spread awareness about the status of the pandemic and encourage progress in HIV/AIDS prevention, treatment and care in high prevalence countries and around the world.

An  HIV-positive person’s body undergoes changes, both from medications and the disease itself, therefore good nutrition can have several benefits. It can:

• Improve your overall quality of life by providing nutrients your body needs.
• Keep your immune system stronger so you can better fight disease.
• Help manage HIV symptoms and complications.
• Process medications and help manage their side effects.

The Basic Principles of Nutrition and HIV

• Eating a diet high in vegetables, fruits, whole grains, and legumes
• Choosing lean, low-fat sources of protein
• Limiting sweets, soft drinks, and foods with added sugar
• Including proteins, carbohydrates, and a little good fat in all meals and snacks

 

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

Stop Yo-Yo Dieting- Anti Obesity Day Campaign

 Stop Yo-Yo Dieting- Anti Obesity Day Campaign

  
Are you constantly losing weight–only to gain it back again?
You might be starting to wonder if you’d be better off just accepting your belly fats. But we promise, the perils of being overweight still outweigh the risks of yo-yoing.

So how do you quit the cycle of yo-yo dieting

Be realistic
“Make sure your diet is one you can stick with,”
No crash diets or fads that will be possible to maintain throughout your life. In fact, reconsider the whole notion of dieting as a temporary fix.

Think of what you’re doing as a permanent lifestyle shift: “This is how I eat now.”

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

Healthy kids snacks- Butterfly Zip Lock bags

Healthy kids snacks- Butterfly Zip Lock bags

These adorable butterfly snacks are made from everything you already have in your kitchen! A snack(plastic) bag makes up the butterfly wings while the body is made from laundry clips. Let your children paint the clips in bright colors and stick on pipe cleaner to make the antenna.

Take a zip-lock bag and a peg, and peg down the middle of the bag. Stick (or draw) on eyes and the pipe cleaner to finish. Fill the two sides of the bag with what ever healthy snacks you have to hand!

Why for kids only, try for yourself too....who wouldn't want to snack from such cute bags....remember to fill in healthy stuff....
 
source:-http://m.halfhourmeals.com/food-for-thought/fun-food-for-kids-10-cool-and-healthy-snacks/
Mrs Shilpa Mittal 
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Fenugreek (methi) and diabetes

Fenugreek (methi) and diabetes

Fenugreek aids carbohydrate metabolism and helps regulate blood sugar levels after meals. Fenugreek contains a specialized  type of soluble fiber Galactomannan that slows the absorption of glucose in the intestines and reduces the amount of fat that is absorbed.Fenugreek also contains amino acid responsible for inducing the production of insulin.

Generally people have misconceptions that consuming fenugreek leaves in vegetable form too would lower their sugar level, however, this is not the case, fenugreek seeds taken orally or in powdered form, stuffed in roti or after soaking them overnight proves effective for diabetic patients.

Consuming just 5gm-10gm fenugreek, a day, in any form, helps in reducing the blood sugar level effectively.

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

Different types of rice in
Diabetic Meal Plans

Rice is a staple food that is eaten all around the world, the different varieties and forms can make it difficult to choose what's best for a diabetes meal plan.
In a study conducted by the International Rice Research Institute (IRRI) and the University of Queensland Researchers analyzed 235 types of rice from around the world. The study found that the GI of rice ranges from a low of 48 to a high of 92, with an average of 64, and that the GI of rice depended on the type of rice consumed.
The following is the list of popular rice varieties and the amount of carbs and glycemic index for each.

Basmati rice has longer grains or kernels than other rice varieties. This is free-flowing rice that is fluffy rather than sticky. Basmati rice is available in both brown and white varieties.
In 1 cup cooked: 44 grams of carbs, 1 g of fiber, glycemic index = 58

Wild rice is known for its nutty flavor and chewy texture. It is native to the area around the Great Lakes, where Native Americans harvest it, so it is also known as Indian Rice. Because of the popularity of wild rice, it's also commercially produced (i.e. not wild anymore) and readily available.
In 1 cup cooked: 35 grams of carbs, 3 g of fiber, glycemic index = 57

White,Sweet, Sticky, or Waxy Rice is a short-grain Asian rice, which, as its name implies, is sticky and gelatinous. It can have a sweeter taste than other rices.

In 1 cup cooked: 37 grams of carbs, 1.7 g of fiber, glycemic index = 86

Black Rice is unique not only for its color, but also because it's high in bran and antioxidants. According to Chinese legend, black rice was only for Emperors because of its high nutrient content, rare color, and highly unusual taste.

 In 1 cup cooked: 32 grams of carbs, 2 g of fiber, glycemic index = 78 

Brown rice is whole grain rice contains bran and the germ . It has a mild, nutty flavor, and is chewier and more nutritious than white rice. 

In 1 cup cooked: 24 grams of carbs, 2 g of fiber, glycemic index =55

A diabetes meal plan can definitely include rice - in fact, it's part of the grain food group, which makes up a large part of a balanced meal plan.

The biggest take home message is PORTION SIZE.  Adults only need a cup cooked rice per serve.  Just because you choose brown rice doesn’t give you a free ticket to eat as much as you want, after all it’s still a carbohydrate and still provides the body with energy – and if you take in too much energy you will store body fat.

The glycemic index can help guide your choice, but remember that each person responds differently to foods

Eating rice with other foods can help reduce the overall GI of a meal and, when combined with regular exercise, can reduce the chances of getting diabetes.

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

Rx for a healthy lifestyle

 Rx for a healthy lifestyle

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

Winning the war against diabetes

 Winning the war against diabetes

Win the war against diabetes, take help of Health Care Providers, corporations that offer significant discounts on health care program such as a health check, blood test, self-health assessment.

Restaurants can Offer a variety of healthier inexpensive meals, low in fat and carbs, at attractive price points to help consumers make healthier choices when dining out.

The most important challenge for people diagnosed with pre-diabetes is to accept the fact that they need to change their lifestyle and act now.

The key players in the fight against diabetes should expand their focus and help those who are at risk of developing diabetes at an early stage to avoid becoming diabetic, as well as help the entire population to develop healthier habits.



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

Is Detoxification necessary

 Is Detoxification necessary

 Post festival or holiday season this is very common, right

"I need to rid my body of toxins, time to detox."

"I'm starting a detox diet this week."

"Time for my annual detox juice fast!"


Detox can be expensive, at times unnecessary and possibly damaging.They're popular because they offer an apparent 'quick fix' solution to poor lifestyle and diet habits. "You've done the bad thing, now here's the detox diet to absolve you of your sins so you can start a clean slate."

"If through a detox diet you start eating healthy that's a wonderful thing,". But if you're serious about improving your health, you need to make changes that last beyond the few weeks or months of your detox program.

Our bodies are smart. They have built in mechanisms to detox 'toxins'. Detox organs include: liver, kidneys, skin and lungs. Our bodies' digestive, lymphatic and circulatory systems all play a major role in the process of detox.

We encounter toxic substances all the time, but our body does a perfectly good job of removing them. 

Fruit and vegetables, for example, contain natural insecticides that could be harmful to our bodies, but our kidneys, liver and gut effectively neutralise such substances within hours of eating them, converting them into products that can be passed out of our bodies. Our lungs, skin and immune system are also primed to remove or neutralise toxic substances.

How ever Assisted Detox i.e natural, highly effective and safe form of 'detox enhancement' is exercise! Exercise speeds up your circulatory and respiratory systems and promotes natural sweating-all natural detox methods used by the body (lungs, skin and blood/digestive system).

Another very important part of natural detox is your hydration level! Your body will detox itself much easier if you are fully hydrated. Water, fresh fruit juices, herbal tea, detox water and coconut water are fabulous beverages to stay hydrated.

"If you cut out alcohol, stop smoking ,eat more fruit and vegetables and less processed foods i.e junk food, exercise more you will feel better. But that's not because you're eliminating toxins. You're just putting less rubbish in your body."Please give a thought to this before unnecesarily following a detoxprogramme.

Undergo a detox only if advised and under proper guidance

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

Lets all celebrate a pollution free Green Diwali

 Lets all celebrate a pollution free Green Diwali

Now with the availability of so many colorful and attracting crackers in the market, it is tough to convince our children about the perils of the reckless usage of crackers,it is time for all to come together and pledge for pollution free Diwali. We might not only reduce the high environmental cost of buying and burning crackers, but also reduce the expense incurred in the treatment of asthma and other pollution related diseases.

Let’s redefine our Diwali celebration with lighting of Diyas, decoration with flowers and distributing sweets, gifts and, above all, happiness! After all, how long can we remain ignorant while we celebrate a festival of enlightenment!

Mrs Shilpa Mittal

Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

How does a stroke occur

 How does a stroke occur

 

Stroke, also known as a "brain attack," is a leading cause of death and disability. Every 40 seconds someone has a stroke. If you see any sign of stroke, consider it an emergency.

How a stroke occurs
•Blood gives the brain the oxygen and nutrients it needs to survive
•Arteries are the blood vessels that provide this blood to the brain
•When an artery is blocked or bursts, an area of the brain may not get enough blood
•This can cause brain cells to die and lead to brain damage


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

Stroke Risk Factors

Stroke Risk Factors

 There are some stroke risk factors that you can change or treat. Others you cannot. As the old addage says, “An ounce of prevention is better than a pound of cure.” Knowing your risk factors can be the key to prevention. Focus on the factors you can change and you lower your risk for a stroke.

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

Festive season special some healthy tips

 Festive season special some healthy tips

Be careful of how much food you 'taste' while preparing festival goodies. Often, while cooking we tend to eat more than normal without realising.

Instead of loading your plate to the brim with sweets, just take a few, may be one or two, items and eat them slowly and gradually.

Even if you indulge, balance it out. For instance, if you eat dessert, then compensate by not having sweetened fruit juice or aerated drinks with your meals.

 

Enjoy the company of the people around you, as much as you enjoy your meal. While eating, take small bites and relish your food. Most importantly, eat without guilt!!!!!

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

Eat healthy during Diwali

EAT HEALTHY THIS DIWALI from Shilpa Mittal

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

OSTEOPOROSIS - STEPS TO BETTER BONE HEALTH

OSTEOPOROSIS - STEPS TO BETTER BONE HEALTH from Shilpa Mittal

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

Healthy Gifting options

Healthy Gifting options from Shilpa Mittal

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

OSTEOPOROSIS steps to better bone health

OSTEOPOROSIS steps to better bone health

Real men build their strength from within

Make your bone health a priority

Appearances can be deceiving. DON’T LET OSTEOPOROSIS SLOW YOU DOWN

Men who look strong on the outside, may actually be weak on the inside and don’t realize it. Worldwide approximately one in five men over the age of 50 years will break a bone due to osteoporosis. The vast majority of them are neither identified nor treated for this ‘silent’ disease, even after they’ve had a fracture.

IT’S NOT JUST A WOMAN’S DISEASE

The common misconception is that osteoporosis affects only women,

BUT it affects millions of men around the world too, with devastating

consequences.

FIVE STEPS TO BETTER BONE HEALTH

Building strong bones throughout your lifetime will enable you to

continue doing the things you enjoy for longer. It will also help you live

independently, free of the pain and suffering caused by broken bones.

Take charge of your bone health today.

Regular exercise

Regular weight-bearing and muscle-strengthening exercises jogging

brisk walking stair climbing are beneficial at all ages and important for maintaining strong bones and muscles.

These should be performed for at least 30 minutes, 3–5 days per week.

Muscle-strengthening or resistance exercises at least 2 days per week.

Don’t forget to target the major muscles around the hip and spine.

If you have osteoporosis or spinal fractures you need to be

cautious when doing activities that could lead to injury and you should have professional guidance when setting up a regular fitness routine.

Bone-healthy nutrients

Don’t let this ‘silent’ disease eat up your bones

Sufficient calcium, vitamin D and protein are essential for your bone and muscle health. Dairy foods such as milk, yoghurt, and cheese, have the highest amounts of calcium and also contain protein and other minerals that are good for bones.

While dietary calcium is best, some people may need to take supplements if they can’t achieve their daily calcium goals from food alone.

Most of the vitamin D in the body is produced from exposure of the

skin to sunlight.However, depending on where you live, you may not be able to get enough vitamin D from safe exposure to sunlight alone. Small amounts of vitamin D are found in foods (e.g. egg yolk, salmon and tuna).

Avoid negative lifestyle habits

• Stop Smoking
• Excessive alcohol consumption (more than 2 units a day)
• Poor diet (low levels of calcium, less than 600 mg per day)
• Vitamin D deficiency/insufficiency
• Lack of physical exercise or excessive exercise that leads to low body weight
• Maintain a healthy weight, low body mass index (BMI <20) puts ypu at risk for fracture.
  

Identify your risk factors

• Age - bone loss accelerates more rapidly at around age 70 years in men
• Family history of osteoporosis means you’re at higher risk
• A previous broken bone at the age of 50 years or over
• Long-term use of glucocorticosteroids (more than 3 months)
• Primary or secondary hypogonadism (testosterone deficiency
• Certain medications – in addition to glucocorticosteroids, other medications can also put you at increased risk. These include, but are not limited to, some immunosuppressants, thyroid hormone treatment in excess dosage, certain antipsychotics, anticonvulsants, anti-epileptic drugs, lithium, methotrexate, antacids and proton- pump inhibitors. 
• Some chronic diseases – diseases that place you at risk include, but are not limited to, rheumatoid arthritis, inflammatory bowel disease (e.g. Crohn’s disease), diseases of malabsorption (e.g. celiac’s disease), type 1 and type 2 diabetes, hyperparathyroidism, chronic liver or kidney disease, lymphoma and multiple myeloma, hypercalciuria, and thyrotoxicosis.

Adhere to your treatment

Get Clinical assessment done which may include bone mineral density (BMD) measurement with a dual energy x-ray absorptiometry (DXA)

scanner.This is a quick and noninvasive method to measure BMD at the hip and spine.

Make sure you comply with your prescribed treatment regimen Because the benefits of treatment are not always evident, many

patients stop taking their medication – don’t let that happen to you.

By continuing on treatment you can protect your bones and avoid damaging and potentially life-threatening fractures.

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

Is Osteoporosis is inevitable - treasure your bones

Is Osteoporosis is inevitable

While getting older is the strongest risk factor for osteoporosis, many elderly individuals never develop the disorder. Dietary or supplemental calcium, vitamin D, exercise and good genes probably play a role. Avoiding risk factors is also important. Besides age, risk factors include:

• Being a postmenopausal woman or a man over age 70
• Being bedridden
• Having low body weight
• Smoking
• Having low testosterone (in men)
• Taking certain medications (such as corticosteroids, anti-estrogen drugs, or some anti-seizure medicines)
• Having certain medical conditions, including rheumatoid arthritis, chronic kidney disease, or an eating disorder
• Being Caucasian (as compared with African American)
• Missing menstrual periods
• Having alcoholism
• Having a family history of osteoporosis
• Having a low intake of calcium

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