Nutrients & more...

“The  food  you eat can be either the safest & most powerful form of medicine or the slowest form of  poison ” ~Ann Wigmore Food can be medicine or poison depending on the choices you make. Anything in excess is harmful for the body. Here are a few things which we all need to chuck out for a healthier living. 1. Refined sugar pic Sugar is everywhere! Apart from the obvious jams, nutella spread and juices; they are present in foods like  ketchup, bottled salad dressings, various types of packed sauces, peanut butters, biscuits, breads, even breakfast cereals.  We even sweeten our veggies and savory dishes with it! Research indicates that high sugar consumption is related to increased incidence of obesity, type 2 diabetes , cardiac disorders, dental caries , acne , depression , ageing  and   gout . It even changes the gut bacteria and affects our immune system in a negative manner. Choose:  Jaggery/ Gur and honey are natural...

image It seems that supplements are emerging as a new shortcut to health. Vit. C and zinc have become the quick-fix for boosting immunity along with the plethora of other supplements. Don't like sour fruits? Take a vitamin-C supplement. Don't have time to go out in the sun? Take Vitamin- D supplement. Had junk food this week? Take a multivitamin. Wanna lose weight? Take a diet supplement/ replacement. Have a heart problem? Take a fish -oil supplement. Don't have time to make healthy home-cooked meals? Take a multivitamin/supplement. But can a deficiency in nutrients be covered by the use of supplements and supplements alone??  It is tempting to think that a pill, powder, or concoction will cover all your nutritional needs. But, it’s not equivalent to consuming food! Whole foods provide complete health benefits that cannot be matched by isolated nutrients. The nutrients react in a complex way which enhance the health of a person eg. Dal and roti eaten together improves the a...

We all have come across "new improved packaging" way more often than actual improvement in the product itself. So, we end up buying new packets instead of new products.  Here are a few examples: Cholesterol free oil These oils claim to be heart healthy. The fact of the matter being that none of the refined oils or unrefined oils have cholesterol!! Even when it is not stated, the oils don't have cholesterol. Fact check: Cholesterol is made in the liver when excess fat is eaten. Ice cream  The so called cream is actually hydrogenated fats which are excessively harmful for your heart. Take a look at the ingredients of the 'Baskin Robbins' chocolate ice cream. Cream, Sugar, Nonfat Milk, Corn Syrup, Mousse Base (Palm Kernel Oil, Palm Oil, Corn Syrup Solids, Sodium Caseinate, Propylene Glycol Monostearate, Mono and Diglycerides, Cellulose Gum, Acetylated Monoglycerides, Guar Gum, Carrageenan), Chocolate Liquor and Cocoa Processed with Alkali, Whey Pow...

After delivery many new mothers have to deal with 'baby blues'. New mothers feel sad, anxious, irritable and weepy during this period. The hormones of a woman are stabilizing themselves and its natural to feel a little overwhelmed. Psychological support and help are needed by the mother to overcome these blues. image When this anxiety period lasts for more than 2 weeks , It develops into 'post partum depression' and you might need professional help. Post-partum depression - How diet can help? Though much is to be learned about postpartum depression, there are a few nutrients which have been found to help in overcoming PPD in new mothers. ·          Riboflavin- it’s also known as vit. B2. It is part of the b-complex vitamins. The Osaka maternal and child health study conducted in Japan on more than 800 women observed that riboflavin intake helped in post partum depression. Eggs, salmon, tofu, avocado, milk, mushrooms, spi...

So, you are a first-time mother and are anxious about breast-feeding. Dont fret, just trust your instincts and that of your infant! Babies have a suckling reflex and they will drink as much as they need to grow.  With rare exceptions, all mother can breast feed their children. Most mothers produce milk as per the demands of the new born. The more your baby nurses, the more milk will be produced. Traditionally there are some foods which are given to the new mother to recuperate and increase her milk production. Galactagogues / Lactogenic foods What are these? Galactagogues are substances which boosts milk production in nursing mothers. Many of these are anti-spasmodic and anti-inflammatory, reducing cramps, relieving flatulence and improving digestion. Some of them are pipal mool, sauth, chuhare, khus khus, gond, jeera, ajwain etc. Though studies are few and evidence is anecdotal. Here are a few which would help. 1.         Fenugreek seed...

What is the safest food for a baby, easy to digest, always available, complete with nutrients, packed with immunity boosters, easy to store and requires no pre-preparation? It is mother’s milk. It’s the complete food for the baby. image Breast feeding is the best thing that you can do for your baby and yourself. It protects her from all kinds of infections, boosts immunity and makes an unbreakable emotional bond with you. Studies suggest that a breast-fed baby has fewer chances of metabolic syndrome later in life. So, if you are a first-time mother and are anxious about breast-feeding; trust your instincts and that of your infant! Babies have a suckling reflex and they will drink as much as they need to grow.   With rare exceptions, all mother can breast feed their children. Its recommended to breastfeed the baby exclusively for 6 months. Breast feeding is essential not only for the baby but for your body too! It will prevent engorgement in your breasts. It wil...

Pregnancy comes with a long list of things of do’s and don’t’s. Breastfeeding diet is not as stringent. Basically,  you require a healthy diet with increased calorie intake. You just have to listen to your body cues to make little adjustments. For example, You might find beans too gassy while your friend hogged on them without a hitch. Its not unusual. Do not worry, do what your body needs.   While you and your lactation consultant or nutritionist are the best people to decide on the post pregnancy diet, here are a few things that should be avoided: 1.        Coffee - The amount of caffeine in your diet should be minimal to avoid over stimulating you child. She may be fussy and not sleep properly because of it. 2.     link    Chocolate - while a small piece will not do any harm, if you are having coffee, tea or energy drinks, it’ll tip the caffeine content on higher side. Your baby might not tolerate it. ...