10th Jan Dietetics Day

10th Jan Dietetics Day

 

Please get your myths cleared.....
Dietician is not the one who puts you on the so called DIET (starvation,less food, mono diet etc)....But makes all the effort to help you eat healthy, infact many a times you just can't eat so much.......HAVE BETTER HEALTH THROUGH BETTER NUTRITION

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

Orange vs orange juice

Orange vs orange juice

So did you you always wonder why eating oranges are better and not drinking the juice so here it is...

Think about this, it takes 3-4 oranges to make a one-cup serving of orange juice. You can drink a cup of orange juice in 25 seconds and instantly ask for another glass. How long does it take to eat 3 oranges, even if they have been peeled and sectioned for you? After eating 3 oranges, will you eat 3 more?While whole pieces of fruit keep you busy and satiated, fruit juice makes you want to drink more.

Eat This	Not That
Orange	Orange Juice

With about 48 calories and 2.4 grams of fiber (source USDA), a whole orange is more than orange juice. You could have 2 oranges for the same calories in a cup of juice, plus the bonus of 5g of fiber. Also the carotene (vit A) content is drastically reduced in orange juice as compared to a whole orange. Adding a piece of fruit to your breakfast is an easy way to pump up your nutrients. Switch it up with a variety of colors and flavors, like berries, pineapple, kiwi, melon, and bananas.

Here are a few more  problems with Whole fruit Vs Fruit juice
1.Fruit juice, even 100% freshly squeezed, is a concentrated dose of sugar that is quickly ingested by our body, spiking blood glucose levels and straining our pancreas.

2.Juice loses one of the most important nutrients that whole fruit provides – fiber. The cell structure of the fruit keeps the sugars “under control”, and as a result there is no spike in blood glucose levels.

3.Juicing an entire fruit and consuming the juice without filtration may theoretically keep the fiber in your drink, but actually tears down these fiber linings and results in blood glucose spikes as well.

 4.You're going to feel hungrier faster than you would if you ate the whole fruit.


In summary: drink water, eat fruit. Save juice for occasional treats. Skip the fruit juices, and make it a habit to enjoy real fruit.

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

Synopsis of nutriweek day 1 - Diet what it really means

Synopsis of Nutriweek Day 1 

Diet what it really means

The first session on Diet what it really means conducted by Mrs Shilpa mittal – Msc food and Nutritionist, merit rank holder, Founder of Nutrilife Health Management.

Synopsis of the session

“Diet  what it really means”whether it is eating less or eating right. You do not need to follow a particular diet to lose weight but you need to eat healthy its like “DO NOT DIET TO LOSE WEIGHT BUT EAT HEALTHY”. 

Don’t go on a diet, Let it grow on you, Accept it as lifestyle, Enjoy it.

EVERYONE IS DIFFERENT –DIFFERENT DIETS FOR DIFFERENT PEOPLE. It should be based on your likes, dislikes, culture, schedule, pattern which you are willing to accept. The diet should be as close to the normal diet as possible; only then will you be able to stick to it. Otherwise one tends to discontinue the diet or does not follow it regularly. For example if you are a Punjabi who enjoys his Parathas, the diet should include these but in a low-fat form, similarly a south indian's diet should include rice.

Just Eat Healthy N Stay Healthy

World Oral Health Day

 World Oral Health Day

World Oral Health Day is observed on September 12 every year to spread awareness about oral health and hygiene.

“Healthy teeth for a healthy life." is the theme

Dos and Don'ts for good oral health
# Brushing the teeth twice a day with soft bristles and toothpaste recommended by the Indian Dental Association.

# Massage of gums are also important part of brushing the teeth.

# It is important to maintain cleanliness of tongue using tongue cleaner.

# Avoid smoking, as it is known to cause oral cancer besides raising the risk of heart and respiratory diseases.

# Adequate care of oral health of pregnant woman is recommended, as it is directly linked to oral health of developing child.

# Drink plenty of liquids, especially water to keep your mouth moist.

# Avoid sipping coffee, soft drinks, tea throughout the day, as they can create an environment where it's easier for decay-promoting bacteria to flourish and erode tooth enamel.

# Green leafy vegetables, milk, curd, seasonal fruits, tomatoes and carrot should be included in the diet for strong and healthy teeth.

# Sticky and excessive sweet items should be avoided.

# Regular check-up of teeth (at least once in a six month) is recommended.

Dill pickel

DILL PICKEL

Dill seed  when combined with vinegars, garlic, sugar, salt, and pepper produce the dilled pickles that have that wonderfully puckery quality. Pickled Dills are made by fermenting any vegetable with mix of dill, salt and water or in vinegar. Both produce slightly different product. Different add-ons in making this pickle result in changes in colour and consistency. 

Dill is used fresh, dried or in form of seeds when it has to be used in pickles· These are generally partnered with cucumbers to make dill pickles. Dill seeds have a much stronger flavor and in combination with vinegar and spices make a great pickling.

This pickels are great for digestion, improving appitite, the taste especially after illness like fever,cold cough.

Frozen foods – Healthy or unhealthy?

 Frozen foods – Healthy or unhealthy?

 My article in health.india.com

With an increasing number of working couples juggling daily chores with project deadlines, there is hardly any time left for cooking. This is the time when frozen meals like parathas, pizza, burgers come to their rescue. But are they as nutritious as fresh foods? Are all frozen foods bad for health? Nutritionist Shilpa Mittal explains some facts about it. 
 
Why are they bad
The health properties of frozen foods like parathas, fries, meats, and desserts are questionable. This is because their ingredients will not be the same as freshly made meals. A major concern is the use of partially hydrogenated palm oil which might have hidden, dangerous trans fats.
Secondly, the sodium content is also an issue. Many frozen meals contain between 700 to 1800 mg of sodium. With the daily recommended maximum dosage of 2300 mg of sodium, it is hard to stay in this limit! This puts people with high blood pressure at further risk.

How to make them a little healthy
Frozen meals may not be as nutritious as freshly cooked food, but you can take these pointers to make them healthy to some extent.
When purchasing frozen items, avoid ones with any kind of cheese sauce. These meals are high in calories and saturated fat. Also, once you thaw the box, do not refreeze it again. Take out only the amount you want quickly and refreeze the rest in case of a packet.
Avoid buying frozen fruits packed in syrup. The rule of thumb is this: check the ingredients. The only ingredients that should be listed in the fruits or vegetables you are purchasing are the fruits or vegetables themselves.
Have a large serving of a salad or a side of fruits or vegetables along with frozen foods. Not only will you be fuller after a meal and less prone to snacking, but you will also be able to reach all of your nutritional requirements better.

The important point to take away is that frozen foods are not healthy on their own. Restrict their use to only in emergency situations unless it is absolutely necessary when you don’t have any other option left. It is still important to pay attention to nutrition labels and plan your meals accordingly.  If you have had one such meal, then try and eat fresh food for the others.

Not all frozen food is bad
Fruits and vegetables – these two food groups are just as good purchased frozen as they are fresh. In some cases, they may actually be better, because if you keep vegetables and fruits in your fridge for a long time, they lose some of their nutritional value. Whereas, buying them frozen and then defrosting when you want the fruit/vegetable can actually retain more nutrients.
Peas, green beans lose a lot of vitamin C within hours of being picked. When foods are canned or frozen, they are usually processed and packaged within hours of being harvested. This retains their nutrients until they are defrosted which should be just prior their consumption.

Source:-  http://health.india.com/fitness/frozen-foods-healthy-or-unhealthy/

Independence day special

This Independence day pledge to get independence from obesity

Annually as a country, we celebrate our independence.But do you also celebrate your personal independence, liberty and freedom....freedom from obesity, freedom to live more than the freedom to eat whatever you want.

People are fighting for this country every day – fighting so that YOU may LIVE. However, you maybe killing yourself every day with how you eat and live your life. Is that really fair to the people who fight for your freedom? You can make positive changes so you can experience true freedom.

In short we need to get independence from old habits that resulted in  obesity…liberty that we are no longer controlled by an unhealthy relationship with food by eating  in excess; that our choices reflect who we truly are…freedom to live with health.

Whether we are celebrating the independence of our country or ourselves, live your life at its fullest.

Wishing you all a very happy independence day

Obesity As a Disease

Obesity As a Disease

Recently the American Medical Association announced that it was changing the designation of obesity from a 'disorder' to a 'disease.' While the two labels sound similar, they actually mean very different things to health care providers, insurance companies, and to members of the obese community.

At first glance, it’s a minor story, hardly worth mentioning, but in reality the AMA’s move is a symptom of a disease that is seriously troubling our society.

Obesity in children has tripled in the past two decades. Experts have warned that kids today may be the first generation in history to live shorter lives than their parents. Recognizing obesity as a disease will help change the way the medical community tackles this complex health issue.

Obesity is a major contributor to cardiovascular disease and type 2 diabetes which impact millions of people. Even if an obese person does not currently display any other health problems, we know that obesity significantly increases the risk for other serious health complications down the road, including high blood pressure, diabetes, heart problems and some forms of cancer. Addressing obesity before these complications arise will prevent future patient suffering.

I know whether obesity is a disease or an epidemic the general population will remain unaffected. But this rapidly rising obesity rates have led to a decrease in health and wellness and an increase in costs for treating obesity-related illnesses. We have to take steps to improve the health of our nation.

 “There is no magic bullet — no medicine — for obesity. The way out of obesity is to eat right and healthy and to move your body.”