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

What to eat

WHAT TO EAT

Many a times we are confused what to eat...how many times a week..will it help, so many healthy foods...can't fit all in a day so here is a very quick guide for all of you.

EAT DAILY - Whole grains, fruits, nuts,greens leafy veges, protein
3 TIMES A WEEK - potato, sweet potato, oily fish, chicken, broccoli, cauliflower, avocado, tofu, panir
ONCE A WEEK- desserts, white starch, alcohol, red meat
TOTALLY ELIMINATING - processed foods, soda, junk foods, fast foods, canned soup, diet foods.

EAT HEALTHY STAY HEALTHY - 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

Eat a variety of foods everyday

Eat a variety of foods everyday

Eating a variety of foods is very important for a balanced diet. I keep on stressing this point very often with my clients too, that by eating only one or two kinds of foods, you will not get the proper balance in your diet that you should have. As each food has different nutrients in it like grains are rich in carbs, dals in proteins, fruits and veges in vitamins (as can also be seen in the image).

Also by eating only one kind of food, the aspect of boredom will arise. Say, for instance, you have a banana for a snack every day for a month. You will get bored and tired of eating banans. Instead, try a variety of fruit.

Eating many different foods helps maintain a healthy, well-balanced and interesting diet that provides adequate nutrition, also by getting a variety of foods you will make eating a lot more enjoyable. 

So go ahead try a new fruit like star fruit or introduce a new grain which you haven't tried yet say nachni(ragi), Jav(barley)...do share your experience too.

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

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/

In rainny season wash all vegetables and fruits thoroughly

 In rainny season wash all vegetables and fruits thoroughly

In rainny season wash all vegetables and fruits thoroughly, esp green leafy vegetables, cauliflower, broccoli, brinjal, roots and tubers which harbour larvae, worms and dust. Clean them under running water. Steaming them is the best way to get rid of germs. Soaking the greens in salt water for about 10minutes can help remove insects. Research has shown that using just plain old water can remove 98% of the bacteria when it is used to rinse and soak produce.

 

If you decide to use vinegar, research has shown that a 3 part water to 1 part vinegar is most effective. A soak of five to10 minutes should be sufficient. Try to get the water temperature as close to that of the fruit or vegetable that you wish to clean. When you have a variety of fruits and vegetables, it might be best to wash these separately. 

Health benefits of Lychee(litchi)

Health benefits of Lychee(litchi)

The market this season is flooded with this lovely fruit, Litchi. Lychee fruits are low in calories, contains no saturated fats or cholesterol, but rich in dietary fiber.

Research studies suggest that oligonol, a low molecular weight polyphenol found abundantly in lychee fruit. Oligonol has been found to have several anti-oxidant, anti-influenza virus actions.

Litchi, like citrus fruits, is an good source of vitamin C; 100 g fresh fruits provide 31 mg which helps body develop resistance against infectious agents.

Litchi also contains a very good amount of minerals like potassium and copper. Potassium is an important component of cell and body fluids help control heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases. Copper is required in the production of red blood cells.

Recipe for fast - Samak ke chawal

                                            Samak ke chawal

This is one of the healthy food recipe which u can enjoy even if u are not fasting. It will take maximum of fifteen minutes in preparing this dish and you wont feel hungry for 3-4 hours at least.
Here goes the spicy rice recipe

Ingredients:-
Serves - 2-3
1/2 cup of samo rice(Samak ki chawal/samak rice)
1tsp ghee
2 chopped green chillies
1 tsp cumin seeds
1 tsp kala namak(rock salt)
1 or 2 boiled potato (diced)
1.small cinnamon stick
2 cloves
1 bay leaf
1 black cardamom
half cup roasted peanuts(Grind them in a mixer for few seconds)
4-5 curry leaves
Coriander leaves for garnishing
 
Method :-
Step1. Take a pan and add ghee in it.Add cumin seeds, cloves, bay leaf, cardamoms and cinnamon.Stir till u start getting the aroma.
Step2 - Add in curry leaves, peanuts, potato and rice.
Step3 – Add salt, black pepper powder and 2 cups of water.
Step4 – Lower the flame and simmer for about 15 minutes or till whole of the water is absorbed.If you think that rice is not cooked properly than add more water and cook for a while.

Garnish with coriander leaves and serve it hot .If you are serving it to kids then drop a 1tsp of ghee above it.

KIDS NUTRITION - Don't label foods as "good" or "bad."

KIDS NUTRITION
Don't label foods as "good" or "bad."

Instead, tie foods to the things your child cares about, such as sports or doing well in school. Let your child know that protein in dal, beans, sprouts and calcium in dairy products give them strength for sports. The antioxidants in fruits and vegetables add luster to skin and hair. And eating a healthy breakfast can help them keep focus in class.

Catchy names can influence kids to eat more vegetables

Catchy names can influence kids to eat more vegetables

The age-old parental struggle of convincing youngsters to eat their fruits and vegetables has some new allies. A new study has found that using attractive names for healthy foods increases kid’s selection and consumption of these foods.

Cornell University researchers studied how a simple change, such as using attractive names, would influen

ce elementary-aged (5-11yrs) children's consumption of vegetables.

In the first study, plain old carrots were transformed into “X-ray Vision Carrots.”

By changing the carrots to “X-ray vision carrots”, a whopping 66 percent were eaten, far greater than the 32 percent eaten when labelled “Food of the Day” and 35 percent eaten when unnamed.
The success of the changes is stupendous, and the fun, low cost nature of the change makes it all the more enticing.

In the second study, carrots became “X-Ray vision carrots,” broccoli did a hulk like morph into “Power Punch Broccoli” along with “Tiny Tasty Tree Tops” and “Silly Dilly Green Beans” replaced regular old green beans to give them more pizza.

“These results demonstrate that using attractive names for healthy foods increases kid's selection and consumption of these foods and that an attractive name intervention is robust, effective and scalable at little or no cost," Brian Wansink, lead author of the study said.

"This research also confirms that using attractive names to make foods sound more appealing works on individuals across all age levels."

Source: http://articles.timesofindia.indiatimes.com/2012-09-18/us/33924658_1_green-beans-vision-carrots-vegetables

Nutrition for pre-school children

NUTRITION FOR PRE-SCHOOL CHILDREN

The ages between one and four are a crucial time for learning  good dietary habits that can lay the foundations for future good health. GOOD NUTRITION AT THIS AGE IS LIKE SOWING SEEDS FOR HEALTHIER TOMMORROW.

Diet directly affects optimal development  of  the body and the brain.
Nutritious food help to form strong teeth and bones, muscles and a healthy body; a good immunity. 

Young children’s need for energy and nutrients is high, but their appetites are small due to small stomach capacity and they can be fussy, too, and it can be a challenge to get your child’s diet right. At this age, children are often good at regulating their appetite. If they’re not hungry, insisting on larger amounts of food can create a battle, which you’re likely to lose. 


Key foods and nutrients

Base your child's intake on the following food groups to help ensure she’s getting all the important nutrients. If the family diet is healthy, children can just have family food. 

Make sure your child has the following, every day: 

Cereals

Include at least one kind of starchy carbohydrate, such as whole wheat bread, rice, pasta, or potatoes. Young children have small appetites, so high fibre-rich carbohydrates can be bulky and inhibit the absorption of some minerals. Gradually introduce higher fibre carbohydrate foods, so that by the time children are five, they're eating the same fibre-rich foods as the rest of the family. 

Key nutrients:- Carbs which is mainly needed to provide them energy throughtout the day, along with energy they also provide B complex nutrients and also some minerals esp nachni which is rich in both calcium and iron.

Examples:- poha, upma, parathas, khicdi, pulavs, briyani, sandwiches, porridages, bhel, potato chat, tikkis, jowari, corn, nachni 

Fruit and vegetables

Aim for at least five servings a day, where a serving is about a handful in size. Use fruit in puddings, chats and as snacks.

Vegetables can be eaten raw or cooked (serve crunchy rather than very soft to preserve the vitamins and minerals). 

If your child doesn’t like vegetables, try hiding them by pureeing in to soups, sauces, casseroles and pizza toppings.

Key nutrients – Iron, vit A, C, Antioxidants
  
Milk and dairy foods

Your child should be having the equivalent of about 500 to 600ml of milk and its products a day. Milk can be used in cereals or in drinks,milkshakes, puddings and sauces. Cheese, panir, yoghurt can be given instead of milk. Grated cheese/panir, cheese spread can be used on sandwiches or toast. Try yoghurts as a pudding or snack between meals, served alone or with fruit.

 
NON VEG – Egg, Meat, fish and alternatives 
 
Recommend at least two servings of fish a week, one of which should be oily. Use eggs, either boiled, in sandwiches, as omelettes or scrambled.

Pulses and legumes
Try different beans and pulses, such as lentils, baked beans, peas and chickpeas. 

Nutrients- Protein, Calcium, B-12, Vit D, Zinc

BEST FOOD COMBINATIONS- khicdhi, milk+roti, dal+rice/roti, curd rice, dal + roti, idli, dosa, dhokla, uttapa i.e combination of cereal + pulse gives the best quality protein comparable to that of an egg which is considered excellent.



Fats and sugar - Foods to be careful with....

Fatty and sugary foods include spreading fats, cooking oils, sugar, biscuits, cakes, crisps, sweets, chocolate, cream, ice cream and sugary drinks. Don’t give these often, and when you do, make sure they’re in small amounts only. Many of these could affect your child’s intake of more nutritious foods and lead to a less healthy diet Offer them at the end of a meal rather than between meals as a snack.  

Keep total fat intake between 25 to 35 percent of calories for with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.

To sum it up…..

Most kids are going to have fussy food days (or years)
If it’s up to them, kids will only choose food that tastes good and that they are familiar with. 

 
Kids have to be taught to think about nutritious eating
Parents are food teachers - kids learn eating habits and food choices from their parents......so please look at your food habits first.

 

Navratri Specials (Food Eaten During Navratri)

  With the onset of Navratras, it's again the time to fast. "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,'' For those who fast all nine days, it is important to eat small meals at regular intervals.

Following are a few tips which should of help:- 

1.No onion and garlic are used in the food during nine days 

2. No chemical salt but only rock salt is used 

3. Spices used are red chillies, cumin, black jeera, turmeric, choti elachi, saboot kali mirchi, khuskhus and water melon seeds

4. Fresh coriander, green chillies and ginger are used

5. Fruits, nuts, dry fruits, coconut, makhanna can be used

6. Milk products like milk, yoghurt, cream and paneer are used

 

7. Flours used are -- Singhare ka atta, kottu ka atta, rajgiri ka atta, saboodana   arrowroot and samak

8.Limited amounts of oil and ghee can be used to cook food

9. Vegetables used are – potatoes, raw papaya, sweet potato,bhopla,arbi,raw banana

10.One should drink lots of  water, coconut water, lemon water, herbal tea to keep the body hydrated.