Few tips to stay healthy

plan healthy to stay healthy!

Here are few tips that one should follow:

•  Try to cook on your own:

Possibly cook on your own, or it should be cooked under your supervision ,this will help you to know what all you are eating and in what amount.this will help you to omit unhealthy things as well.

• Make correct changes in your diet:

When you are planning to cut down unhealthy food from your diet, it becomes important to replace them with healthier options,like replace sweetened and starchy food with high fibre and low calorie food.

• Simplify your meal:

Donot focus on counting calories in your meal,rather focus on adding variety and colour in it.Add more of vegetbles and fruits of different colors,

• Focus on how you feel after eating:

You don't need any special power to judge what is good and bad for your health.Just notice how you feel after eating your meal.

After eating junk food, you will have feeling of stomach bloating, delayed gastric emptying till even next day.On the other hand, you feel much better after eating fruits and vegetables, etc.

• Drink plenty of water:

It is important to drink plenty of water to cleanse your system and remove toxins and to keep your body well hydrated.this will keep you active and will help you to have good skin.

• Control portion size of meal:

Try to conrol the amount of food you eat, few simple tips that can help you to do so are : 

eat in small plate and in small bowl, avoid eating while talking or while watching television, eat in a healthy,calm environment.

__________________
About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She worked in Max Balaji Hospital , Pushpanjali Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

_____

What is vitamin D?

Vitamin D is an oil soluble vitamin that has several important functions in the body.                   

1. It helps absorb dietary calcium and phosphorus from the intestines.
2. It suppresses the release of parathyroid hormone, a hormone that causes bone resorption.
3. Through these actions, vitamin D keeps the calcium and phosphorus levels in the blood normal thereby promoting bone health.
4. Vitamin D may have other benefits,such as improving muscle and immune function.
5. The main source of vitamin D (90%) is made in the skin with the help of sunlight (UVB rays).Unlike other vitamins,only a small amount (10%) comes from food we eat.

• 
  
• Dietary sources of vitamin D : Egg yolk, mushrooms,fatty fish like salmon,cod liver oil.
• 
  
• Are you Vitamin D deficient?
• 
  
• All these things can make you vitamin D deficient:
• 
  

1.Spending a lot of time indoors during the day.
2.Covering your skin with clothing or SPF all the time.
3.Obesity or gastric bypass surgery.
4.Infants who are breastfed are not given a vitamin D supplement.
5.Living in northern regions where there are fewer hours of sunlight.

__________________
About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

____________________

Diet for Glowing Skin

We live in a world where every next person is going for cosmetic products and chemical procedures to have clear and glowing skin. But still people are not thinking that our skin shows what we eat. So dietary modification becomes important for this.

There are some food stuffs that help your skin glowing and keep them healthy. I will be writing on all the possible issues related to diet. The antioxidants plays an important role to keep us glowing, they are mainly present in fruits and vegetables, but not in sufficient amount in all of them.

WHAT TO EAT FOR GLOWING SKIN?

Tomatoes: Tomatoes are a good source of lycopene, which is an anti- ageing antioxidant, so include good amount of tomatoes in your diet. Most surprising thing in this is that it is better absorbed when cooked.

Walnuts:  It is not required to eat a cupful of walnuts per day, a maximum of 4-5 per day is a great addition to your diet. The main component in this is Vit - E and Omega 3 fatty acid, that makes your skin glowing, brights up your hair and is good for your teeth as well.

    Salmon : If you are a non- vegetarian, include salmon in your diet. It is a good source of Omega         3 fatty acid.  Try to avoid frying methods for its preparation, grilling and roasting are

    better options.

Water: A very important part of your diet, if your skin is looking dehydrated, tired, and rough, then you are not drinking enough water, at least 6-8 glasses of water should be consumed per day.

Phyto-estrogens : There are different types of Phyto-estrogens, some are found in Soya bean products (isoflavones), whereas others are found in the fibre of wholegrains, fruit, vegetables and flax seeds (lignans). Include phyto-estrogen rich soya, wholegrains, fruits and vegetables as part of a balanced diet.

Blueberries: It is found that it contains very high amount of anti-oxidants as compared to other  fruits and vegetables.

Broccoli: It is a good source of Vitamin C, Chlorophyll and Fiber. Chlorophyll is the best anti- inflammatory agent. It is also low in glycemic index. That means it will keep you full for a long time.

Almonds : It contains a good amount of Vit E, Vit B, healthy fat and protein. They can help keep your skin clear and provide the building blocks for collagen to keep your skin wrinkle free.

Leafy vegetables : They are packed with Vitamin A,Vitamin C, Chlorophyll and Vit B, so eat them the way you want to.

Oats:- Oats contain a specific compound that reduce inflammation to skin and are low on glycemic load. They also contain beta glucan, that is good for your heart.

If you include each of these in your diet,you will have a clear, healthy and glowing skin within a month.

_____

About Dt. Vaishali Gaur

After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College in Delhi,  She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.

For Inquiries please contact : info.vaishaligaur@gmail.com