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9 months ago Featured

Best exercises for weight loss

Best exercises for weight loss: The best dietician in India says that apart from a good diet, exercises are the best way to lose weight. Staying physically active and doing exercises regularly can help you to lose weight and also stay fit. Exercising helps in burning calories and increasing your metabolism. Here’s a list of exercises that you can try in order to stay fit, active and to lose weight:

Best exercises for weight loss:

What are the best exercises for weight loss?

Read to know the best exercises for weight loss

  1. Walking:

Walking does not require any equipment nor does it require any gym membership. It is the best and most convenient way to lose weight. It is also very effective. Walking for about 45 minutes each day will help you a lot in losing weight. This is one of the best exercises for weight loss.

So take your shoes out and go on walking!

 

 

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  1. Swimming:

The best dietician in India says that swimming can help you burn up to 700 calories an hour. Swimming is a very effective exercise for losing weight. It is fun as well as beneficial.

 

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  1. Cycling:

Cycling is another effective exercise that will help you to lose weight. Whenever you need to travel for short distances, instead of using a motor cycle, go on your cycle. It is good for our planet as well as to your health.

So hop on your bicycle and go out for a round.

 

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  1. Sports like badminton, tennis:

The best dietician in India says that if you do not wish to go for cycling or walking, you can also try fun sports like badminton, tennis, basketball or any other sport that you like. You will have fun plus help you to shed a few pounds too.

 

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  1. Skipping:

Skipping rope is also a very fun exercise and also very effective to lose weight. The best dietician in India says that skipping a rope for about 20 to 30 minutes each day can help you greatly in losing weight. It can help you burn lots of calories.

 

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  1. Yoga:

The best dietician in India says that you can also try various yogasanas such as the adho mukha savasana, ardha chandrasana, uttanasana, surya namaskar for weight loss. These yogasanas will not only help you to lose weight but they have various other benefits as well. Yoga is one of the best exercises for weight loss.

 

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9 months ago Featured

Health benefits of eating oats

Health benefits of eating oats: Oats are very nutritious and a big bowl of oats every day is sufficient to keep you healthy. Oats are rich in fibre as well as in proteins. Now-a-days oats have gained popularity in India and hence they are easily available and can be cooked in various ways. Oat is a type of cereal which is grown from its seeds.  Let’s take a look at some of the health benefits of eating oats:

Health benefits of eating oats:

  1. Weight management:

Good news for those trying to lose weight. If you want to lose weight or even maintain it, make oats a part of your diet plan for weight loss. You can replace your dinner with a bowl of hearty oats. You can also have it for breakfast.

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  1. Reduces cholesterol:

Oats have the highest amount of soluble fibre. It traps the substances that cause a rise in the cholesterol levels.

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  1. Better digestion:

Eating oats also aids healthy and better digestion. Oats being rich in fibre, helps regulate bowel movements.

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  1. Rich in antioxidants:

Oats are also rich in antioxidants. The antioxidants present in oats have anti-inflammatory as well as anti-itching effects.

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  1. Better skin:

Consuming oats on a regular basis also promises you better skin. Since it contains antioxidants, oats are great for skin as well. Moreover, oats can also be used externally in various face scrubs or face packs for added benefits for skin. This is one of the best health benefits of eating oats.

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  1. Balances blood sugar level:

Oats have a low glycaemic index and hence, are great for people with high blood sugar level. Eat oats regularly to control blood sugar levels. Hence, oats are great to include in diet for diabetes.

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  1. Great for hair:

Consuming oats regularly also has amazing benefits for your hair. Since it contains all the essential nutrients, it can help in combating hair loss. Oats are also good for the overall health of your hair. This is one of the best health benefits of eating oats.

 

  1. Prevents cardiovascular diseases:

Oats are also believed to have benefits against cardiovascular diseases. The dietary fibre in oats helps to lower LDL (bad cholesterol) without disturbing the HDL (good cholesterol). Oats also contain plant lignans which help prevent heart diseases. This is one of the best health benefits of eating oats.

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Dr Surabhi Jain| Nutriwell India| Best dietician in India| Health benefits of eating oat

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9 months ago Featured

Diet tips for hostel students

Diet tips for hostel students: Being a hostel student is tough, especially when it comes to the food. With the bad canteen/ mess food, most students ultimately settle for the junk.  Even though it might not seem so then, but too much of junk will eventually take a toll over your health. But is it possible to have proper health and a healthy diet whilst being a hostel student? Of course it is! The key to being healthy with a very hectic college schedule is making smarter eating/ nutrition choices.

So how do college, especially hostel students stay in the best of their health? Well, here are some diet tips for hostel students.

Diet tips for hostel students:

These are the best diet tips for hostel students:

  1. Carry your own lunch:

No matter how late you are running, it is always the best to carry your own lunch to college. Not carrying your lunch will leave you with the choice of eating in a canteen, which isn’t the healthiest of options. So, carry your own food that is made in your mess/ tiffin. This is one of the best diet tips for hostel students.

 

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  1. Keep yourself stocked with healthy food items:

So your mess served pathetic food today and so you’re still hungry? Well, in such cases it is always better to keep yourself stocked with healthy food. This includes various fruits, nuts, seeds, cornflakes and other healthy food. So if you are having a hunger pang, you won’t starve yourself or give in to junk food cravings. This is one of the best diet tips for hostel students.

 

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  1. Don’t skip your breakfast/ other meals:

Skipping your breakfast or other meals is the worst thing that you could do to your body. Hence, never do it. Always have your meals.

 

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  1. Drink plenty of water:

Another thing that you need to stay healthy and energetic throughout the day is drinking water. Hence, carry a bottle of water wherever you go and drink plenty of it.

 

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9 months ago Featured

How to sleep better

How to sleep better: Resting well is extremely crucial for the overall functioning of our body. Without a proper sleep, the body can’t perform its functions well. Thus, sleep deprivation can lead to various health-related issues. It is important that you get a proper and undisturbed sleep of about 7 to 8 hours every night.

 

How to sleep better:

Here are tips on how to sleep better:

If you feel that you are not getting a proper sleep, here are things that you can do:

  • Follow a sleep schedule:

Go to sleep at the same time every day and wake up at the same time. Make a schedule and try to stick to it. This is one of the best tips on how to sleep better.

 

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  • Avoid napping:

Naps can make it harder for you to sleep at night. If you still wish to nap in the afternoon, do not take a nap for more than 30 minutes.

 

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  • Eating and drinking habits:

Avoid heavy meals at night. Prefer lighter meals. Avoid drinking coffee as well. Do not eat anything at least an hour before going to bed. Also drink lesser water after evening.

 

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  • Make a bed time ritual:

Make a before bed time schedule for yourself. In this ritual, do the things that will you to sleep better. Switch off your mobile phone.  You can read a book before going to sleep. Or you can meditate. Plan a healthy bedtime routine for yourself and follow it every night. This is one of the best tips on how to sleep better.

 

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How to sleep better: Diet and foods

Diet also plays an important role when it comes to sleeping better and curing insomnia. Here are some foods that you can eat for a better sleep and curing insomnia:

Foods that treat insomnia:

  • Almonds
  • Whole grains
  • Chamomile tea
  • Legumes
  • Leafy green vegetables
  • Milk
  • Bananas

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Best dietician in India| Best dietician in Lucknow

 

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9 months ago Featured

Super foods for the bones

Super foods for the bones: For stronger and healthier bones, you have to watch what you eat. You can achieve stronger bones with every meal that you have. Calcium, vitamins, beta carotene, fibre, phosphorous, and protein are some of the nutrients that are essential for bone health. Including the following foods in your diet will help you to achieve it:

Super foods for the bones:

  1. Milk:

Milk, obviously. It is the healthiest and easiest way on consuming calcium. Milk is very rich in calcium, which is necessary for bone health. So, for stronger bones, include more milk in your diet. It is one of the best super foods for bones.

  1. Cheese:

Cheese is made from milk and hence is essential for your bone health. It is also loaded with calcium. Along with calcium, cheese also contains phosphorous, magnesium, protein etc. – all of which are necessary for healthy bones.

  1. Tofu:

Tofu is another one of the super foods for the bones. This super food also contains a high amount of calcium. Tofu is a very good option for people who are lactose intolerant. It is one of the best super foods for bones.

  1. Sesame seeds:

Another one of the super foods for the bones is sesame seeds. These are excellent for obtaining a healthy bone structure. Sesame seeds are also loaded with nutrients like calcium, phosphorous, magnesium etc.

  1. Yogurt:

Yogurt is also rich in calcium. Along with calcium, it also contains potassium, magnesium, vitamin B, vitamin B12 etc. Hence, yogurt should be a part of your diet plan for healthy bones. It is one of the best super foods for bones.

  1. Salmon:

This fish is full of bone health boosting nutrients. It contains calcium, omega 3 fatty acids, protein, and vitamin D. It is one of the best super foods for bones.

  1. Spinach:

Spinach is very healthy, easily available and also a super food for the bones. Make spinach a part of your diet plan for healthier and stronger bones. Spinach contains calcium, fibre, iron, potassium etc. It is one of the best super foods for the bones.

  1. White beans:

White beans are also a super food for the bones. These beans contain high amount of calcium, protein, and fibre. Make white beans a part of your diet plan for healthier and stronger bones. It contains all the nutrients necessary for bone health.  It is one of the best super foods for the bones.

 

Super foods for the bones| Diet plan| Nutriwell India

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9 months ago Featured

Signs of diabetes you should not ignore

Signs of diabetes you should not ignore: With around 62 million citizens suffering from diabetes in India, it is one of the most common disorders. There could be many potential reasons for the cause of diabetes. The reasons could include genetic factors, lifestyle factors or maybe some other reason. With diabetes being so common, it is important that its signs and symptoms do not get ignored.  Here are signs of diabetes you shouldn’t ignore. Hence, if you observe most of the below symptoms in you, make sure to see a doctor soon.

Signs of diabetes you should not ignore:

Here are signs of diabetes you should not ignore:

  1. Frequent urination:

One of the symptoms of diabetes is frequent urination. When your kidneys have to deal with excess sugar, it will result in excess urination. Hence, if you need to urinate abnormally more number of times then this could be a sign of diabetes.

 

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  1. Extreme thirst:

If you face extreme amount of thirst, then this could be one of the signs of diabetes you should not ignore. Having a high blood sugar leads to excessive thirst.

 

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  1. Extreme fatigue:

If you feel tired all the time and find it difficult to get through the day then this could be one of the signs of diabetes you should not ignore. Feeling tired at the end of a long, hard day is normal. But feeling tired all the time is definitely not normal.

 

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  1. Tingling and numbness in hands and feet:

This is another one of the symptoms of diabetes. If you often get a tingling or numbing feeling in your hands or feet then this could be one of the signs of diabetes.

 

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  1. Feeling of hunger all the time:

Do you get the feeling of hunger all the time? Then this is also one of the signs of diabetes you should not ignore. This is experienced by many people who have diabetes.

 

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  1. Slow wound healing:

Slow wound healing is another one of the signs of diabetes. If you had a wound that hasn’t healed from a long time then this could be one of the signs of diabetes that you should not ignore.

 

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Best dietician in India| Dr Surabhi Jain

 

 

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9 months ago Featured

Foods for kidney patients

Foods for kidney patients: This is the best diet plan for patients suffering from kidney diseases. The best dietician in India says that people suffering from kidney diseases should include these specific foods in their diet meal plan. This is a good diet plan and this diet food plan will greatly help patients with kidney diseases. The best diet plan should include the following foods:

Foods for kidney patients:

  • Red bell peppers:

    The best dietician in India says that red bell peppers are great for kidney patients. Therefore, red bell peppers should be a part of your diet meal plan since they contain Vitamin A, Vitamin C, Vitamin B6, folic acid and fibre. They are also low in potassium. Thus, red bell peppers should be a part of a good diet plan for kidney patients. This is one of the best foods for kidney patients.

  • Cauliflower:

    The best dietician in India says that cauliflower should also be a part of your diet food plan for kidney. Cauliflower has high fibre and a high content of Vitamin C. It helps to eliminate toxic contents from the kidney and hence makes for a part of a good diet plan. This is one of the best foods for kidney patients.

  • Cabbage:

    The best dietician in India says that cabbage should also be a part of your diet meal plan. This will make a good diet plan since cabbage is a rich source of Vitamin K and Vitamin C. It also contains fibre. This is one of the best foods for kidney patients.

  • Onion:

    The best dietician in India says that onion is another vegetable to be added to your diet food plan for kidney. This makes a good part of a good diet plan because onions are low in potassium. The antioxidant ingredients present in onion can help to cure kidney damages fast. Therefore, this should be a part of the best diet plan.

  • Ginger:

    The best dietician in India says that add ginger to your diet food plan. It is also very beneficial for patients suffering from kidney diseases.

  • Apples:

    Apples are a very good fruit for kidney diseases. These should also be included in your diet meal plan. This will make for the best diet plan since apples are high in fibre, protect against various diseases and also contain anti-inflammatory compounds. This is one of the best foods for kidney patients.

  • Fish:

    People with kidney diseases should make fish a part of their diet food plan. Fish is an excellent source of proteins and also of omega-3s. This is one of the best foods for kidney patients.

 

Following this best diet plan for kidney diseases will surely help you. Make a diet meal plan for yourself that includes the above foods. It will make a very good diet plan.

 

Best dietician in India| Dr Surabhi Jain| Nutriwell India

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9 months ago Featured

Best foods for fibre

Best foods for fibre: Fibre constitutes an important part of a healthy and balanced diet. Fibre is of two types: soluble fibre and insoluble fibre. Both these types have their own advantages.

Soluble fibre: Soluble fibre is the fibre that dissolves in the water in our digestive system.

Insoluble fibre: Insoluble fibre is the fibre that does not dissolve in water.

Fibre can only be found in foods that originate from plants. Fibre cannot be found in poultry and dairy products. Hence, a diet that is rich in plant sources is necessary for fulfilling the needed daily intake of fibre.

Fiber is important because:

  • Helps in blood sugar control.
  • Reduced risk of heart diseases and better heart health.
  • Also helps in weight loss as well as weight management.
  • Keeps cholesterol levels down.
  • Helps in keeping your bowel healthy.

 

Thus, now we know that fibre is very important for a healthy body. So, here are the best foods for fibre.

Best foods for fibre

Here are some of the best foods for fibre

  • Split peas:

These contain around 16 grams of fibre in a cup and hence are one of the best foods for fibre. You can prepare many tasty dishes out of split peas.

  • Broccoli:

Broccoli is also rich in fibre. Along with fibre, broccoli also contains other important nutrients.

 

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  • Green peas:

These little green balls also contain lot of fibre. Along with fibre, green peas are also rich in proteins.

 

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  • Kidney beans:

Kidney beans, or popularly known as ‘rajma’ also has a high fibre content. Thus, rajma is also one of the best foods for fibre.

 

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  • Pomegranate seeds:

Pomegranate seeds are also rich in fibre. These little seeds are great as a snack.

 

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  • Okra:

Okra, also known as ladies finger, also contains a good amount of fibre. This is also one of the best foods for fibre.

 

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  • Chickpeas:

Chickpeas contain around 12.5 grams of fibre in a cup. So, you can also add chickpeas for a fibre-rich diet.

 

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9 months ago Featured

Foods that fight inflammation

Foods that fight inflammation: Our immune system identifies damaged cells, irritants or other foreign materials. This leads to a process known as inflammation. Inflammation is like our body’s attempt at self-protection. It is a part of body’s immune response. Chronic inflammation can lead to various diseases and weight gain. The wrong kind of diet can also cause inflammation. So, here’s a list of foods that can help you to reduce inflammation. Make sure that you add these foods to your diet.

Foods that fight inflammation:

Here are foods that fight inflammation:

  • Berries:

Berries such as strawberries and blueberries contain antioxidants as well as anthocyanins.  These are known to have anti-inflammatory properties. Hence, include berries in your diet to fight inflammation.

 

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  • Ginger:

Ginger, too, has anti-inflammatory properties. It is one of the best foods that fight inflammation. Ginger contains gingerols, compounds that are known to have anti-inflammatory, anti-bacterial as well as anti-disease properties.

 

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  • Green tea:

Green tea, along with being healthy, also has anti-inflammatory properties. It is the best drink that you can have to fight inflammation. Green tea contains catechins, a group of antioxidants that help to fight inflammation.

 

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  • Turmeric:

Turmeric has been a part of Indian kitchens since centuries. This spice is used extensively in Indian recipes. Turmeric is very effective in reducing inflammation.

 

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  • Tomatoes:

Tomatoes contain an antioxidant known as lycopene that helps to fight inflammation. Hence, make tomatoes a part of your diet for reducing inflammation.

 

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Best dietician in India| Online nutritionists| Foods that fight inflammation

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9 months ago Featured

Trans fats: Everything that you need to know

Trans fats: What exactly are these trans fats?

Trans fats: We keep hearing this word ‘trans-fat’ everywhere. But what does it actually mean? Well, you must have read this word at the back of many packaged food items, and here’s what it means:

Upon taking a look at the nutritional facts at the back of various baked or other packaged food items, you will realize that all of them have this one ingredient in common. This ingredient is ‘trans-fat’.

Trans fats

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Trans-fats or trans fatty acids (TFA) are what make cookies/ biscuits, muffins and other baked or packaged food items last for up to months after they are manufactured. The oils that are used in making these items are made to undergo a procedure called hydrogenation or partial hydrogenation. Due to this procedure, the shelf life of the oil increases and the food cooked in or using it stays fresh for a very long time as well as its taste remains unchanged. To top it all, it’s pretty cheap too. This process involves adding hydrogen atoms to vegetable oil at very high temperatures.

But the greatest disadvantage that outweighs all the advantages is that such hydrogenated oils are loaded with trans-fats and these trans-fats are extremely unhealthy. The World Health Organization recommends that trans-fats should not make up for more than 1 per cent of a person’s diet. The amount of TFA found in various food items is at least 5 to 12 times more than that!

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Trans fats: What these fats can do to our health?

We already know that trans-fats aren’t really body and health-friendly. But, what do these actually do to our health? What health risks do these trans fatty acids actually pose? Well, the harmful effects of trans fats include:

  • Trans fats contain unhealthy levels of cholesterol. These are known to raise your LDL (bad) cholesterol and lower your HDL (good) cholesterol.
  • Increase our risks of getting cardiovascular diseases.
  • Increase chances of diabetes.
  • Pose higher chances of getting obesity.
  • Also increase the chances of getting type II diabetes.

 

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So, next time you go grocery shopping, make sure that you do not buy any food item whose ingredient list reads the word ‘trans fat’.

 

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Best dietician in India| Dr Surabhi Jain

 

 

 

 

 

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