Fasting during a festival can be tiring not just because it is demanding in itself which is a given, but also because festivities need you to be on your toes constantly, doing something or the other to keep up with the celebrations. Navratri is an especially exciting time, as well as nine nights of camaraderie and festive cheer require you to be in top shape! Here are a few things you should keep in mind when it comes to fasting:

1.                When you have long gaps between your meals, you are often exposing yourself to acidity, flatulence and digestive issues. This can be dangerous for your body. To avoid the setting in of acidity, your best bet would be to indulge in dry fruits or small fruits that are allowed while fasting. Make sure you eat something light every three hours.

2.               Stay hydrated! One of the best ways to keep your body out of trouble when you fast is by keeping yourself well-hydrated with water. Have as much water as is possible. The more the intake of water, the better – and since you are fasting, you should be drinking more water than you would when you’re not fasting.

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3.               Plan the singular meal you eat, well. Sometimes, people may choose to eat one strong meal that has enough to keep them going through the time they fast. Make use of vegetables like sweet potatoes and potatoes with main course meals. Some people also add tomatoes, bottle gourds, cucumbers and leafy vegetables such as spinach and lettuce. Do not miss out on them if they are allowed in your fast!

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4.              Stay energized. When you fast, it is important that you stay away from sweating too much and losing salt from your body. It is bad enough that you’re already deprived of salts from consumption, so you should be doing all that you can to keep your water and salts up.

5.             Avoid fried food when you break the fast, since they cause acidity and weight gain in the long term.

References:

http://www.thehealthsite.com/news/navratri-special-tips-to-fast-the-right-way-and-stay-energised-for-garba/ 

http://food.ndtv.com/food-drinks/navratri-fasting-feasting-the-healthy-way-692659 http://food.ndtv.com/food-drinks/navratri-2014-fasting-tips-diet-plan-and-recipes-696133

 

Whole grains are exceptionally helpful to the body – and helps retain good health without compromising on taste. Wheat is a huge favourite in India – whether as whole wheat bread, whole wheat muffins, whole wheat rotis or any of the other common varieties of dishes that are made with whole wheat grain. They are inherently good for us given that the wholesome nutrient capacities in them keeps the body supple and well tended to. Here are some of the benefits of whole wheat foods:
• Eating whole wheat leads you to weigh much lesser than otherwise. When refined, the nutrient value in the grain is taken away. But when taken whole, the dietary fibre remains intact and is good for the body.
• Whole wheat can help reduce the risk of metabolic syndrome, because of the high cereal fiber content and lower glycemic index in the cereal.
• Whole wheat can reduce the risk of type two diabetes, because they are rich in magnesium, which acts as a co-factor for the secretion and use of over 300 enzymes, including specific enzymes involved in the body’s use of glucose and insulin secretion.
• Whole wheat keeps gall stones at bay because of the fibre content
Here are two simple recipes you can make at home to enjoy the goodness of whole wheat!
(a) Whole Wheat Chiwda:

You will need a cup of whole wheat flakes, 1 teaspoon of mustard seeds, 1/2 teaspoon of cumin seeds, 1/4 teaspoon of asafoetida, some curry leaves, some chilli flakes, chopped nuts (almonds, walnuts, cashew nuts), 1 tablespoon roasted Bengal gram, 1/4 teaspoon of turmeric powder, some red chilli powder, the juice of a lemon and some oil. You may add salt to taste. Heat up the oil in a pan and season mustard seeds, asafoetida, cumin seeds, chilli flakes and curry leaves. When they are fried, add the nuts and fry them till golden brown, then add the roasted Bengal gram and fry till golden brown. Next, add the red chilli powder and lemon juice and switch off the flame, finally, add the wheat flakes and salt. Mix it up well till all the flakes are evenly covered with the spices.
(b) Whole Wheat Crackers:

Take 1/2 cup whole wheat flour, 1/4 cup rice flakes powder, 2 teaspoons sesame seeds, 2 teaspoons roasted Bengal gram powder, 1 tablespoon chili flakes, 1 tablespoon oil and some salt to taste. Mix the whole wheat flour, rice flakes powder, and roasted Bengal gram powder, sesame seeds and red chilli flakes. Using the oil, make it into a dough, and with little balls, roll out the dough. Use cookie cutters or small bowls to cut them into triangular or circular shapes, and bake them in a pre-heated oven at 180˚C for 20 minutes.

References:
http://www.indiatimes.com/health/recipes/10-super-healthy-wheat-recipes-you-can-make-at-home-243838.html
http://www.indiatimes.com/health/healthyliving/benefits-of-whole-grains-used-in-indian-food-[beyond-wheat]-236103.html

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Fluid or water retention occurs when the body cannot get rid of excess water. It may cause swelling in the legs, ankles, feet & abdomen. It is mostly commonly caused by pre menstrual syndrome in women, too much salt in the diet or by certain medication. Not drinking enough water can also be the reason. The less you drink the more you retain it. Or it could be a sign of serious illness like renal disease for which you will need medical intervention

Tips to reduce water retention:

• Drink Plenty of water– One simple thing that you can start with is to drink plenty of water during the day. At least 8 glasses is mandatory. Try to drink more of it during day & less in evenings
• Eat diuretic foods like beetroots, cabbage, cucumber, watermelon, carrots etc. Ginger tea also makes an excellent diuretic. Simply boil 2 cups of water add an inch of crushed ginger & simmer till it is reduced to 1 cup. Let it sit for 5 minutes, Strain & sip.
• Reduce your salt intake. An average Indian consumes 9gm of salt where as WHO recommendations are of 5 gm. Excess salt causes water retention, so gradually cut down on salt especially during the evening & night. Also cut down on salty foods like pickles, chips, namkeens, salted peanuts & popcorn.
• Consume more Vitamin B – Vitamin B₆ is known to reduce water retention related to PMS. Bananas, Brown rice, fish, avocados, spinach etc., are good sources of Vitamin B₆. Vitamin B5  & B1 are found in milk, milk products, fresh fruits & vegetables. These nutrients are easily lost in cooking & preparations of food, so taking a supplement is good idea.
• Increase the intake of Minerals – Magnesium, potassium & calcium also reduce water retention. Potassium maintains sodium balance in body. It is found in Bananas, white beans, coconut water & mushrooms. Magnesium is found in nuts & seeds like pumpkin seeds, sesame seeds, almonds etc., & are usually effective in PMS related retention. Milk & milk products are rich source of calcium.
• Exercise – Sweating during exercise removes excess water. Exercise improves blood circulations & also helps in maintaining hormonal balance, thus reducing water retention.
• Keep your feet elevated if you tend to stay seated continuously for hours.

http://infinitydietclinic.zest.md/blog/heart-health-series-796325

The Author, Dietician Shail Yadav, has 6 years of rich experience in the field of clinical nutrition and has worked in Multi specialty hospitals like Paras hospital Gurgaon.  She’s had the privilege to work in ITBP (Indo Tibetan border police) in special medical attachment unit as a consultant dietitian. Trained in the field of Nutrition from one of the premier institute of north India i.e. PGIMER (Post Graduate Institute of Medical Sciences and Research) Chandigarh.  She now lives in Chennai & hopes to bring a positive change in others lives through her knowledge and experience.

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One of the most commonly occurring deficiencies globally is the deficiency of Iodine. According to the World Health Organization, over 2 million people may be iodine deficient – with about 50 million among them suffering from serious symptoms of iodine deficiency, such as damage to the brain. The tendency towards this deficiency is expected – because of the lack of minerals in the soil, the infusion of pollutants into the soil and the poor intake of healthy food.
As a nutrient, Iodine is essential for the functioning of the body. It is primarily important for pregnant women, unborn babies and young children, most. However, it is a universally required ingredient that is necessary for all people in general. Symptoms and issues associated with the lack of iodine are:
– Autism in young children.
– Improper functioning of the thyroid gland, which results in goiter
– Depression
– Anxiety disorders
– Foetal hypothyroidism
– Brain damage
– Slowed brain function, especially during the gestation period of pregnancy
– Slowed Metabolism, which can lead to a weakened capacity to bio synthesize food into nutrients that are usable
– Sluggishness in general
– Weight gain
– Constipation
– Lowered levels of immunity, thereby leading to being vulnerable to more colds and flus
– Cysts
– Fibrocystic breast diseases, and some studies suggest that there is a link with breast cancer.
– Heaviness and soreness in breasts particularly around menstruation
– Weak organ function or compromised organ function, or perhaps, organ failure.
Iodine deficiency is not difficult to treat – all it takes is the imbibition of iodine through one’s everyday diet – and the best way to do this is to indulge in enough salt in your everyday intakes. Some of the other ways to increase iodine intake would be to have dried seaweed, cod fish, yoghurt, turkey breast, navy beans, tuna, eggs, baked potatoes, strawberries and cranberries.

 

http://humannhealth.com/

One of the world’s most common nutritional deficiencies is iron deficiency, which leads to a condition called anaemia, where there is a low level of haemoglobin. It is also one of the earliest kinds of nutrient deficiencies. Iron is one of the most important nutrients for the functioning of the human body, and for its continued and healthy sustenance. It is a vital nutrient that assists the body in the production of red blood cells and in assisting in the transportation of oxygen to all parts of the body – without iron, the blood cannot take oxygen to the body, which can lead to organ failure and disparaging effects on the health of an individual. When also assists in reducing the extent of carbon di oxide in the body, while also assisting in the conversion of blood sugar into energy. Iron is a vital element for the able functioning of the human body, and to keep anaemia at bay.
When there is anaemia, you might suffer from shortness of breath, dizziness, cramps and even weakness in the body, not to forget low immunity. Dealing with anaemia is not difficult: all you need to do is to include more iron in your diet. Here are some of the foods that can help you incorporate iron in your diet:
– Enrich iron supply in your body by eating organ meats, specifically liver, heart and kidney. It is scientifically proven that these meats are rich in their iron content, along with vitamins, amino acids and other minerals. They are avoidable for pregnant women, though, given that they come with high cholesterol.

  

– Seafood is also a very powerful source of iron that can enrich your body with sea salts as well.
– Meat, eggs and chicken – i.e., poultry in general, are very rich sources of iron. They are easily ingested and synthesized in the body when consumed.
– For vegetarians, the best sources of iron are dark green leafy vegetables that include spinach and methi, or fenugreek. Beetroots, peas and beans and legumes in general come a close second in the amount of iron they contain.
– Dry fruits, specifically ones such as raisins, dates and apricots are good sources of iron for the body, and are also healthy options.
– Nuts and seeds, such as almonds, pistachios, walnuts, sunflower, pumpkin and sesame seeds are also delicious sources of iron.
– Some foods such as flattened rice or aval / poha, jiggery and sweets such as chikkis and till laddus are rich in iron sources.
– Legumes and pulses such as dal, rajma, soy, kabuli channa, moong, toor and their sprouted beans are rich in iron, as well.
Most often, non-vegetarians have a greater advantage over vegetarians when it comes to iron and inclusion of iron in their diet. For vegetarians, the key is to get their bodies to absorb more iron than anything else. The best way to do that is to ensure that the consumption of Vitamin C and Folic Acid be included alongside iron, so that the absorption of iron into the blood stream is at a higher rate. For those with chronically low iron content in the body, the best bet is to have iron supplements in the form of tablets – but this should be done only after being tested and under careful medical supervision.
References:
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Top-18-iron-rich-foods-to-boost-haemoglobin/articleshow/20777602.cms

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Sometimes, the real challenge lies in finding a way to eat healthy. When there is an immediate need to satiate hunger, there is a common tendency to indulge in what is available – which is most often junk food. The most important way to go about this is to indulge in food that is healthy, and a good substitute for junk food – especially because indulgence in junk food can go a long way to disparage your health and system. Eating and snacking healthy is vital for one’s longevity – and healthy longevity. Here are some useful foods you can indulge in to ensure that you substitute your junk intake:
– Snack on Bean Sprouts. They are very useful for good health, given that they are really rich in nutrients. Since sprouts are not yet fully grown plants, they are rich in many nutrients that are stored for the plant that will grow out of them.
– Nuts, though high in calories, are exceptionally dense in nutrients. The best of the lot are almonds, since they are filled with vitamins and healthy fats that can help reduce harmful cholesterol, and increase energy, improve skin and boost brain functioning.
– Corn is a good substitute for junk food, especially because of how rich it is in carbohydrates, proteins, vitamins and other minerals. You can have sweet corn or baby corn, boiled with salt and perhaps with a little seasoning.
– Multigrain bread can be a good substitute for junk food, as well. Take a slice or two, toast it or heat it up in the oven, and add a couple of slices of cucumber, tomato or even onions to complete a wholesome snack.
– Fresh Juices and fruits work like a charm as substitutes for junk food. Bite into an apple or take a guava and indulge in it with some chaat masala and salt. Strawberries and even pomegranate seeds are delicious snacks.
– Whole wheat pasta and drum wheat pasta are perfect substitutes for pasta made out of refined flour – you can enjoy the same dish without all the empty and unnecessary calories
– Papads are also a clever way to work a snack into your day without piling on your calories. You can microwave a papad, or roast it on an open flame, and perhaps add a little salad or spice on top to indulge in a delicious snack.
– Puffed Rice is a good way to snack as a substitute for junk food. You can have it plain, or perhaps with the juice of half a lemon, some salt, some pepper or chaat masala, and indulge in a light and healthy snack.

Sources:
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Healthy-alternatives-to-junk-food/articleshow/47947885.cms
http://www.tarladalal.com/recipes-for-healthy-snacks-378

One of the most important keys to good health is to ensure that your immunity is in order. Oftentimes, your body is in a state of vulnerability to diseases and other conditions that disrupt one’s health only because its immunity levels are weak. Ergo, your immune system is the key to your sustained good health. It goes without saying, therefore, that if you have a well developed and strong immune system, you can be sure that you can keep many infections and issues at bay. Always remember that the stronger your immune system is, the healthier you remain. To keep your immunity in check and your immune system in top shape, some important dietary inclusions are in order.
– First off, always make sure that you avoid processed and refined foods, particularly sugars, refined flours and processed products as they can eat into your immunity levels.
– Include cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and arugula to include Sulforaphane in your body. Rich in vitamins such as A, C and E, these vitamins encourage disease-fighting capacities through phytochemicals.
– Fruits are a very rich source of minerals and vitamins, and also contain antioxidants that can help you enhance your immune system. Citrus works great for Vitamin C, which is the best supplement to have a strong immune system in place.
– Make sure to incorporate nuts in your diet as well – especially because of the low saturated fat and high protein, fibre and phytochemical content in them. They help boost your immune system and strengthen your body’s defenses.
– Green tea is a perfect immune booster food, that helps release antioxidants and free radicals that help keep your body in perfect shape.
– Include foods that are rich in nutrition and that contain essential minerals that are necessary for the body to stay healthy and strong.
– Selenium is an important mineral for your immune system to function in order. Fish, particularly the fatty kind such as salmon, mackerel and trout are exceptionally rich in resources of selenium and Omega 3 fats.
– Vegetarians can opt for Omega 3 seed sources such as flax seeds, sesame, pumpkin and watermelon seeds, which help keep diseases like asthma and rheumatoid arthritis at bay.
– Red Meats are exceptionally useful resources for the body, especially since it provides proteins and amino acids that help maintain a healthy body, with reserves of iron and zinc.

References :
http://www.indiatimes.com/health/10-immunity-building-foods-you-should-add-to-your-diet-today-244035.html
http://www.indiatimes.com/health/recipes/14-smoothie-recipes-for-a-quick-and-superhealthy-breakfast-244608.html

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Eating healthy is absolutely vital to thriving in good health, and for your body and mind to function ably. Our lives are filled with exposure to pollution and unhealthy food – right from produce that’s grown with pesticides and infanticides, to fast food and food that is low on nutritional value. There is every need to seek out food that is rich in nutrition. Here are some of the most important nutritionally dense foods and healthy foods that your body needs.
– Green vegetables such as broccoli, cauliflower, spinach and cabbage, are some of the most healthiest kinds of foods because of the extent of density in the nutrients they contain. Most of these vegetables comprise nutrients such as iron, potassium, magnesium, folate, calcium and Vitamins A, C and K.
– Fish are a food group that is rich in nutrients. Salmon is exceptionally rich in resources of Omega-3, along with several other nutrients such as protein, magnesium, potassium, selenium and Vitamin B group of vitamins. Shellfish such as clams, oysters and other types of shellfish are extremely nutritious – loaded with zinc, vitamins and minerals aplenty.
– Garlic is another nutrient dense food, comprising a host of nutrients such as Vitamins B1, B6 and C, Calcium, Potassium, Copper, Manganese and Selenium. Garlic also has an active ingredient known as allicin, which helps in lowering blood pressure and cholesterol and fights cancer.
– Tubers, particularly potatoes and sweet potatoes are useful and nutrient rich foods that help pack in healthy carbohydrates, starch, potassium, magnesium, iron, copper, manganese, and Vitamins C and B.
– Organ meats outweigh muscle meats significantly, with their range of nutrients within. Out of the range of organ meats, the healthiest is animal liver, especially because it comprises a range of animal protein, vitamins and minerals.
– Bean Sprouts are also very useful for good health, given that they are really rich in nutrients. Since sprouts are not yet fully grown plants, they are rich in many nutrients that are stored for the plant that will grow out of them.
– Nuts, though high in calories, are exceptionally dense in nutrients. The best of the lot are almonds, since they are filled with vitamins and healthy fats that can help reduce harmful cholesterol, and increase energy, improve skin and boost brain functioning.
– Eggs are among the most nutrient dense foods available, especially since they are packed with protein and minerals.

References:

http://healthmeup.com/photogallery-diet-fitness/15-nutrient-dense-foods-you-should-be-eating/15052181/8

http://www.indiatimes.com/health/healthyliving/8-foods-you-should-include-in-your-daily-diet-for-good-health-234032.html
http://simpleindianrecipes.com/Broccoli.aspx

Inflammation tends to happen very commonly in the context of rheumatoid arthritis, and this can be both, painful and restrictive of movement in your body. It could also cause you a lot of flexibility issues, where your joints might be difficult to move and certain postures may be difficult to adopt, too. However, such inflammations can be kept at bay – especially through simple steps such as eating right. Here are a couple of foods that you can indulge in, to ensure that you keep the inflammation on the low:
– Tomatoes are rich in lycopene, which help in calming inflammation down. Tomatoes are a great source of nutrients that can keep the heart healthy and can ensure that there is a reduction of the amount of inflammation in the body.
– Turmeric has been known for its grand antiseptic and anti-inflammatory properties – where with the presence of curcumin, an anti-inflammatory – the body begins to develop a tendency against swelling up.
– Raisins and cranberries are extremely useful – especially since they help soothe the burning sensation caused by inflammation due to rheumatoid arthritis. You can have them as they are, or soak them in water and then indulge in the little fruits for immense relief.
– Soya beans work like a charm in reducing inflammation thanks to the phytonutrients it contains, and the C-reactive protein that increases inflammation.
– Fish, particularly salmon, mackerel and tuna, work well against inflammation because of the omega 3 fatty acid content. It needs to be eaten only as baked and boiled food, and at least two or three times a week. You can opt for flax seed if you are a vegetarian.
– Whole grains like wheat and bulgur, especially those that are useful in adding fibrous content in the body are useful against inflammation.
– Ginger is also anti-inflammatory, and can help lower the burning sensation in the body especially around the areas of inflammation. It also helps lower the burning sensation one feels after working out or doing a round of physiotherapy to address rheumatoid arthritis.
– Sweet potatoes have a high content of Vitamin C and E within, and also contain alpha and beta carotenoid which make the tuber a perfectly anti-inflammatory food.
– Walnuts are rich in plant-based omega 3, phytonutrients and polyphenols with antioxidants that play an important role in reducing inflammation.
– Lady’s fingers can also help reduce the inflammation. All you need to do is to chop one up and boil it in water, and drink up the water.

References
http://idiva.com/photogallery-health/21-inflammation-fighting-foods-you-should-be-eating/15072970/20

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Calcium is one of the most important nutrients in the body, as it is the most basic of the lot of nutrients you need in order to sustain good health. Calcium functions like a series of building blocks for the skeletal system and the circulatory system, as it helps the bones and teeth build themselves, while also fortifying the blood supply, the veins and arteries in the body. Science and research suggest that calcium deficiencies are among the most crippling of all deficiencies because they strike at the very root of a person’s body and structure. Experts suggest that adults should get a minimum of 1000 mg of calcium per day, and 1200 mg of calcium a day for women over 50 and men over 70. The most common source of calcium, of course, is milk and dairy products. But there are a couple of other sources as well.
– Yoghurt is a rich source of calcium, offering up about 320 mg for every 175 g of it.
– If you are more inclined to the taste of soya, help yourself to soya chunks, which have about 530 mg per 100 g of it. Another option for soya lovers is tofu and tempeh, which comprise about 253 mg of calcium per half cup of a serving.
– Milk and cheese are among the best and most sought after sources of calcium. You might find yourself with about 300 mg of calcium per glass of milk, and easily about 276 mg of calcium per 50 g slice of cheese. Another variant is cottage cheese, which has about 146 mg for 250 grams of it.
– If you are more into nuts, try almonds for calcium, as they comprise about 264 mg per 100 grams of almonds.
– If you eat non vegetarian food, you can opt for salmon, which is pretty rich in calcium, what with 362 mg per 170 g of the fish; or shrimps, which have 70 mg per 100 g of the serving.
– Fortified cereals can be rich in calcium, too, what with about 1043 mg per serving as the maximum amount.
– For the vegan, the best option around is spinach, with 99 mg per 100 g, and Okra, which has 77 mg per 100 g. Broccoli follows closely with 47 mg per 100 g, and green peas with 94 mg per cup of peas.
– Fruit lovers will find the best bet in Oranges, with a cup of the fruit containing 72 mg, while figs are great too, with 65 mg for every 2 figs.
References: http://www.indiatimes.com/health/healthyliving/16-easily-available-food-sources-of-calcium-that-will-sort-your-bones-out-238632.html

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