Skip to main content

Eat Wise And Stay Healthy

                          



We all know that health is wealth. It is really important to take good care of our health. Like me most of us neglect our health and get into health issues. Obesity ,heart problems, high B.P and sugar are most common health issues ..... with age it is really important to maintain our weight and stress level.......Last few years I gained a lot of wait due to my negligence or may be because of high stress level or may be P.M.S...whatever was the reason.... but now I thought in the right direction and realised .....the sooner the better. I am not a nutritionist so I am following a diet plan which my dietitian has prescribed..... she enlightens me about different needs and requirements of our body which I thought I should share with you all.  
A healthy diet gives you energy, supports your mood, maintains your weight, and can be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you can enjoy life.


Main cause of health issues depend on what we eat and how we eat ....it all depends on our lifestyle. These days we are leading a very unhealthy lifestyle by consuming tinned food, processed food, aerated drinks and lots of caffeine ....all these things add sugar in our diet and this sugar converts into fat and gives us stress.

As I was very confused I asked my dietitian and she explained to me.......
Many women consume more sugar and refined carbs than what is prescribed as healthy....but reducing the amount of starches, candy and desserts is only part of the solution. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, frozen dinners, and many foods labelled “low fat” or “reduced fat.” All this hidden sugar contributes zero nutrients but lots of calories that can cause mood swings and wreck a healthy diet plan ...

* Slowly reduce the sugar in your diet a little at a time. You’ll give your taste buds time to 
   adjust and be able to wean yourself off the craving for sweets and sugary food.
* Replace refined carbs with complex carbs such as oatmeal, brown rice, beans, fruit,
   vegetables, and other high fiber foods. You’ll feel fuller, more satisfied, and have more
   energy. 
* Check labels and opt for “sugar-free” or “no added sugar” products. Use fresh or frozen
   ingredients instead of canned goods, and avoid fast food meals.
* Don’t replace fat with carbs. Manufacturers often replace healthy sources of saturated fat,
   such as whole fat yogurt, with low-fat versions that are packed with sugar or artificial 
   sweetener to make up for the loss in taste.
* Avoid soda, energy, and sweetened coffee drinks. One can of soda contains 10-12 teaspoons of 
   sugar and around 150 calories. Switching to diet soda isn’t the answer, as artificial sweetener 
   can trigger sugar cravings that contribute to weight gain. Instead, try switching to carbonated
   water with lemon or a splash of juice.

Eating foods high in dietary fibre can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and even help you lose weight.

* Since fibre stays in the stomach longer than other foods, that feeling of fullness will stay with
   you much longer, helping you eat less.
* By regulating your blood sugar levels, fibre can help avoid insulin spikes that leave you 
   feeling drained and craving unhealthy foods.

How to add more fibre to your diet...
Women aged 18 to 50 need at least 25 grams of fibre per day; women over 50 a little less, at least 21 grams per day.

* Good sources of fibre include whole grains, wheat cereals, barley, flaxseed, oatmeal, beans, 
   nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries,
   citrus fruits, and pears.
* Try starting your day with a high-fibre cereal, or adding wheat bran, flaxseed, and fresh or 
   dried fruit.
* Snack on fruit and vegetables. Choose recipes that feature these high-fibre ingredients, like 
   veggie stir-fries or fruit salad.
* Bulk up salads by adding nuts, seeds, kidney beans, peas, or black beans. Add more fibre to 
   soups and stews by adding barley or lentils.

Diet can play an important role in alleviating symptoms of PMS such as bloating, cramping, and fatigue.

* Boost your calcium intake. Several studies have highlighted the role calcium-rich foods—such
   as milk, yoghurt, cheese, and leafy green vegetables—play in relieving PMS symptoms.
* Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water 
   retention and bloating.
* Cut out caffeine and alcohol. Both worsen PMS symptoms, so avoid them during this time in
    your cycle.
* Eat foods high in iron and zinc. Some women find that foods such as red meat, liver, eggs, 
   leafy green veggies, and dried fruit can help ease the symptoms of PMS.
* Add essential fatty acids to your diet. Omega-3 fatty acids have been shown to help with 
   cramps. See if eating more fish or flaxseed eases your PMS symptoms.
* Consider vitamin supplements. For some women, taking a daily multivitamin or 
   supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Most important thing which I got to know was about starving .....starving is not at all a good decision to loose weight because starving slows down your metabolism, increases fat storage, increases sugar cravings and all this causes binge eating more so instead of starving eat wise and drop a size.
I have learned a lot about good nutritive food , with ages I learned how to save nutrition in food and how to make healthy yet tasty food so I thought of sharing all my diet recipes with you all ....try to imbibe these in your daily diet and stay fit and healthy .....keep smiling ....

Comments

Hey,loved the entire write up! Very informative, happy to see I could pass on some of my knowledge to you too, and well you are already pretty aware of a lot of things about eating healthy! Keep the great work going! Wish you all the best! - Vriti
minal sharma said…
Thanks dear πŸ˜€πŸ˜€πŸ˜˜
minal sharma said…
Thanks dear πŸ˜€πŸ˜€πŸ˜˜

Popular posts from this blog

GURWALE SHALGAM ( SWEET AND TANGY TURNIPS) punjabi style

Turnips are called Shalgam in Punjabi/Hindi, Gonglu in Punjabi and Gogji in Kashmiri. They are mild in taste and absorb spices well. We love it in various forms. Shalgam is a winter vegetable and is a popular recipe from Punjabi cuisine. Shalgam (Turnip) belongs to the radish family. Shalgam ki sabzi is very good for health as it is very low in calories and fat, and a good source of fiber and several vitamins like Vitamin C, Vitamin B, VitaminB3, Vitamin B6. Gur is Hindi/Punjabi for jaggery.  This creamy version from Punjab is one of our favourites.
This recipe is from my mother in law's cook book , my mom In law was an excellent cook and being a panjabi, her excellency was panjabi cuisine. She was excellent at cooking all panjabi dishes like sarson ka saag, makkai ki roti, gur ke chawal  or any vegetable like turnip or kormas, . I have learnt almost all panjabi dishes from her and I really wanted to thank her for that , today whatever I make related to punjab reminds me of her . Lov…

Chena murki ( A Bengoli sweet ) / How To Make Chena Murki

Indian sweets are incomplete without Bengoli sweets . Sweets occupy an important place in the diet of Bengalis and at their social ceremonies. It is an ancient custom among both Hindu and Muslim Bengalis to distribute sweet during festivals.  The sweets of Bengal are generally made of sweetened cottage cheese (chena), unlike the use of khoa (reduced solidified milk) in Northern India. Some important sweets of Bengal are ... ShΓ΄ndesh, roshogulla, chena ladoo, chum chum etc. etc.  Bangoli sweet preparations are not very difficult but little tricky just follow steps properly and you will get wonderful results. Chena murki is one of them , Chena murki is a Bengali sweet, which has coatings of sugar on it. Preparation of chena murki is very easy and less time taking. The ingredients that are the requirements of chena murki recipe are very basic and are mostly available at homes. The sweet is in the shape of cubes. Chena murki recipe is very simple and this sweet can be prepared easily by foll…

Gur chana / jaggery coated roasted chickpeas

Very tasty, crunchy yet healthy snack for kids, full of protein . I often make this crunchy delight for munching. 
 Jaggery Coated roasted chickpeas 


Ingredients: