Morning walk

Morning walk is a very important form of exercise that is followed by people of all ages in order to stay fit. Many people have the habit of going for morning walk every single day.  Morning walk serves as an inspiration for various people too. Whichever way it is, it forms a very healthy way of living. Morning walk has many advantages.

The fresh air that exists in the morning contains less amount of pollution than that in the day. Hence, people going for a morning walk get that fresh air. The fresh air that people take in is good for both the body and the mind.

Morning walk is the best form of exercise. Heart patients, diabetic patients, as well as patients having arthritis should pursue morning walk daily.

The morning walk not only gives a vent of fresh air, it also provides the person with fresh oxygen. Mornings have calm and gentle breeze which is otherwise polluted once daily activities start.

Morning walk provides peace to a person’s mind and soul. Many people go to parks for morning walks. Walking in the midst of greenery is a very good habit.

Daily morning walks helps us to build a very strong body. As it is a form of exercise, our muscles are strengthened by this daily habit.

BROCOLLI SOUP

BROCOLLI SOUP

Cooking time: 40 mins

Ingredients:

      Broccolli- 500gm

      Onion- 1 med

      Garlic- 4 cloves

      Celery Stalk – 2 inch

      Water or stock – 4 cups

      Low fat milk – 1 cup

      almonds – 4-5

      Salt - to taste

Method

• Cut broccolli into small florets and wash well, soak in salted water    

   for 10-15 min and drain.

• Peel and roughly chop onion and garlic, wash and chop celery stalk.

• Dry roast almonds on medium heat till the skin changes colour slightly.Remove from heat. Cool it and slice them.

• Add broccolli and continue to cook without covering the pan. Cook for 5-7 min till broccolli becomes tender.

• Remove from fire, cool and puree it in a blender.

• Add milk to pureed broccolli, mix well. Bring to boil again.

• Add salt and white pepper powder to taste, stir in roasted almonds and serve hot.

Dietary guidelines for good health

•    Adequate calcium intake and a reduced risk of osteoporosis.

•    A diet low in sodium and a reduced risk of hypertension.

•    A diet low in saturated fat and cholesterol and reduced risk of coronary heart disease.

•    A diet low in dietary fat intake and reduced risk of cancer.

•    A diet high in fiber-containing grain products, fruits and vegetables and a reduced risk of cancer.

•    A diet high in fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, and reduced risk of coronary heart disease.

•    Low-fat diets rich in fruits and vegetables, and a reduced risk of cancer.

•    Healthful diets with adequate folate and a reduced risk of neural tube defects.

•    A diet focusing on sugar alcohols versus regular sugars and starches and a reduced risk of dental caries.

•    Soluble fiber from oat bran, rolled oats (or oatmeal), whole oat flour, or psyllium seed husk and a reduced risk of coronary heart disease.

•    Soy protein as part of diet low in saturated fat and cholesterol and a reduced risk of heart disease.

•    Diets high in potassium and low in sodium and  reduced risk of high blood pressure and stroke.

General Diet Tips

Right nutritional behavior and dietary choices are needed to achieve

dietary goals. The following 15 dietary guidelines provide a broad framework

for appropriate action:

1. Eat variety of foods to ensure a balanced diet.

2. Ensure provision of extra food and healthcare to pregnant and

lactating women.

3. Promote exclusive breastfeeding for six months and encourage

breastfeeding till two years or as long as one can.

4. Feed home based semi solid foods to the infant after six months.

5. Ensure adequate and appropriate diets for children and

adolescents, both in health and sickness.

6. Eat plenty of vegetables and fruits.

7. Ensure moderate use of edible oils and animal foods and very less

use of ghee/ butter/ vanaspati.

8. Avoid overeating to prevent overweight and obesity.

9. Exercise regularly and be physically active to maintain ideal body

weight.

10. Restrict salt intake to minimum.

11. Ensure the use of safe and clean foods.

12. Adopt right pre-cooking processes and appropriate cooking

methods.

13. Drink plenty of water and take beverages in moderation.

14. Minimize the use of processed foods rich in salt, sugar and fats.

15. Include micronutrient-rich foods in the diets of elderly people to

enable them to be fit and active.

Health Benefits of Bananas

Banana is one of the most famous common fruits amongst people of every age. Enjoyed in its various forms, bananas are eaten raw, accompanied with desserts,
added in smoothies and consumed in many more ways too. Let us look at the benefits of eating this fruit.

1. Regulation of Blood Pressure
Banana is a fruit contains high amount of potassium and low levels of salt. This combination helps to regulate the blood pressure. It helps in reducing the risk of heart related diseases.

2.  Increased Bone Strength
Potassium content in bananas is good for health of your bones. Eating bananas on a regular basis can prevent your bones from deteriorating. Consuming bananas can also neutralize the amount of sodium in body, which ultimately saves calcium to get washed out from the  body.

3. Good Source of energy
Bananas are loaded with a lot of vitamins and minerals like Vitamin C and Vitamin B-6. Considering this fact, it is evident that eating the fruit can provide you with great energy. Pack yourself a couple of bananas to eat in the afternoon after your lunch has been digested and your stomach asks for some food.

4. Maintains Bowel Health
If you are suffering from constipation, banana is the fruit you need to pick. The fruit contains dietary fiber that aids the maintenance of the bowel system of your body.

5. Stress Reduction
When you are in stress, the metabolic rate of your body shoots up and potassium levels consequently decrease. Eating a banana can thereby flush your body with potassium, which will automatically ease you and regularize your heartbeat.

6. Brain Food
The potassium in bananas also does wonders by making you more mentally alert. Research shows that this yellow fruit aids concentration and hence is a marvelous fuel for the brain.

Healthy Walnuts

Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA). They are also rich in antioxidants, including being a very good source of manganese and a good source of copper. Many other minerals are provided by walnuts in valuable amounts. These minerals include calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium and zinc. Vitamin B6, while not especially concentrated in walnuts, may be more bioavailable in this food. In terms of phytonutrients, walnuts contain antioxidant and anti-inflammatory compounds, including more than a dozen phenolic acids, numerous tannins (especially ellagitannins, including tellimagrandins), and a wide variety of flavonoids. The vitamin E composition of walnuts is also of special mention, since there is an unusual concentration of the gamma-tocopherol form of vitamin E in this tree nut.

•    They can reduce the risk of breast cancer

•    They contain antioxidants that helps to boost heart health

•    Walnuts can help you deal with stress

•    It also helps in reduce risk of diabetes

•    They're packed with omega-3 fatty acids that is  why it is heart  healthy.

•    Walnuts are good for the people suffering from Arthritis.

Diet Tips for Weight Gain

Heredity does play a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight, but only to a certain extent.

 1.   Eat more of whole eggs, fish and meat over bread and vegetables. Eat foods with high protein content such as beans, pulses and peas.

2. Eat foods with high starch content such as potatoes, Rice
3. Take a lot of high-calorie snacks (not junk food) such as cheese sticks, muffins, yoghurt.
4. After every 2 hourly drink a lot of fluids that supply nutrients and calories like milk, fresh fruit juices and energy drinks.

5. Peanut butter, corn cakes helps to increase weight.
6. Take more of dairy products, include milk shakes like Banana shake, mango shake etc in your diet.
7. Ice-cream, biscuit pudding , cake pudding are high in calories helps in weight gain.
8. For vegetarian aloo paranthas paneer paranthas with a glass of milk shake is a good option for breakfast.
9. Eat larger portions and eat at least five to six meals a day.
10. Dry fruits like cashew nuts can also be taken.

Diet Tips for Working People

Now a day’s life in metro cities is too hectic because of increasing competition. Due to this hectic lifestyle, people do not have time to take their food properly which effects their health results in fatigue , less stamina, headache , acidity etc.To get rid of all these problems we should change our lifestyle. Following are the diet tips for working people:

•    Don’t skip your breakfast it should include milk, eggs with
toast, oats, Dalia,poha etc .
•    Try to keep packed lunch from home include salad and curd.
•    Keep some roasted chana , one fruit and a packet of high fiber digestive biscuits in your bag.
•    Take some short snacks after every 2hours it helps in maintenance of weight.
•    Drink at least 10 to 12 glasses of water per day.
•    Go for a morning walk for at least 20 minutes per day.
•    Your breakfast should be healthiest and your dinner should be light.
•    During summers drink more of liquids like lime water, coconut water, rohafza water, jaljeera etc.
•    Don’t skip your any meal during the day.
•    Include soaked almonds 5 to 6 with skin to increase BMR.
•    Include green tea in your diet it reduces stress.

Diet Tips for Diabetes

Diabetes mellitus is a chronic metabolic disorder in which the body fails to convert sugars, starches and other foods into energy.

Many of the foods you eat are normally converted into a type of sugar called glucose during digestion. The bloodstream then carries glucose through the body. The hormone, insulin, then turns glucose into quick energy or is stored for futher use.

In diabetic people, the body either does not make enough insulin or it cannot use the insulin correctly. This is why too much glucose builds in the bloodstream.

 1. Eat food after every 2 – 2.5 hrly.

2. Do not skip your meals.

3. Take atleast 6-7 small meals per day.

4. Do not eat fatty foods, Maida products like pizza, noodles, white bread etc.

5. Include more of salads and vegetables in your diet.

6. Drink at least 8 to 10 glasses of water in a day to remove toxins from the body .

7. Mix bran in your wheat flour (wheat flour 50% + bran 50%).

8. Take soaked almonds 5-6 with skin it helps in maintaining blood sugar levels.

9.  Include Oats in your diet helps in weight reduction and maintaining blood sugar.

Healthy DIET 3 by Dietician Sheela Seharawat

weight loss Tips by Dietician Sheela Seharawat on 06Apr09-News-IndiaNews...

Healthy DIET 2 by Dietician Sheela Seharawat

Healthy DIET 2 by Dietician Sheela Seharawat

weight loss Tips by Dietician Sheela Seharawat on 06Apr09-News-IndiaNews...

Weight loss diets 3

Weight loss diets 2 by Dietician Sheela Seharawat

Health Benefits of Muskmelon

·         Muskmelon tastes well and can satisfy your dessert needs. It can be a great substitute for high calorie snacks and can aid in losing weight healthily. Since it is rich in potassium, it can help control blood pressure and can prevent the risk of strokes. Potassium in the fruit can also reduce the problem of developing kidney stones.

·         The folic acid present in muskmelons helps create healthy fetuses (in pregnant women) and can even prevent cervical cancer and osteoporosis. It also serves as a mild antidepressant.

·         Muskmelon comprises of a significant amount of dietary fiber, making it good for those suffering from constipation.

·         Since the fruit is not high in sugar or calories, it serves as a good snack for all those who are trying to lose weight and maintain a healthy body.

·         Muskmelon is a good source of vitamin C, which is an anti-oxidant. This helps to prevent heart diseases and even cancer. It has beta-carotene too. Researches reveal the fact that the combination of beta-carotene and vitamin c can prevent many chronic conditions.

·         In addition to health benefits, muskmelon takes care of your skin too. It contains Vitamin A, which is useful in maintaining healthy skin.

Regular consumption of muskmelon juice can help to treat lack of appetite, acidity, ulcer and urinary tract infections. It can reduce the heat in the body largely and therefore can prevent heat related disorders. It can relieve tiredness. It has effective laxative properties and so can help curing insomnia. Weight Loss Diet Tips