In Health Tips On 23 June 2017
Irregular Periods.......Eating Too Little or Exercising Too Much could be the reason says Dr Deepa Agarwal, Best Dietician in Hyderabad. This can slow your metabolism down. The body will slow itself down in response to a lack of food or excessive amounts of exercise to conserve itself. Studies show that if you do aerobic exercise for more than 1 hour a day, your metabolic rate can drop by as much as 15%. In addition, eating too little can have the same effect. If you are eating too little, so much so that your fat stores cannot cover your calorie deficit, your body will begin to use lean mass to get the energy that it needs. This study shows that over a 6 month period of a 25% calorie deficit, your metabolic rate will only drop about 6%. Studies show that as long as you%u2019re eating at enough of a deficit that your fat stores can cover, your metabolic rate doesn%u2019t change too much. If you do go over that deficit, though, your metabolic rate will severely drop in order to protect vital organs (this is a real %u201Cstarvation mode%u201D response from your body). Against all logic, adding some extra calories from fat and protein to your daily macros may help. Try it for a few days, and see the results. If you exercise a lot, try cutting it back some and give yourself some extra rest days. My personal advice is 4 days maximum of hard training during the week.
In Health Tips On 10 March 2017
Eat a Rainbow Everyday says Dr Deepa Agarwal, Best Dietician in Hyderabad Whilst theres no one particular food or nutrient that gives us everything we need, likewise, no *one* colour provides all the available nutritional power either. Every colour found in food, whether its green, red, purple, blue, yellow, and even white, reveals something nutritionally quite unique. By choosing a variety of colour in the diet, preferably at each meal, we can all be sure of enjoying a rich and varied spectrum of nutrients. For those who find nutritional science intimidating, or worst, eating by the colours is not only more appealing, its easy as ABC. Often the best advice to give is simply to eat the rainbow every day! Breakfast Greens and Blues - Avocado, watercress and blueberry smoothie Reds, oranges and yellows - Slices banana, papaya and mango, topped with fresh pomegranate seeds Lunch Reds, oranges and yellows - Carrot, tomato and red chilli soup, with a baked sweet potato and radicchio salad All greens - Salad of baby spinach and lamb's lettuce, with avocado, pumpkin seeds, chopped cucumber, sliced courgette and green olives Snack White - white bean hummus with raw cauliflower florets Green - Nori seaweed wraps filled with sliced avocado, alfalfa and sliced cucumber Dinner White and purple - Stir fry of onion, garlic, mushrooms, purple sprouting brocolli, red and white cabbage, with mixed white beans and kedney beans A full rainbow meal - Leafy green salad of romaine lettuce, watercress and chicory, topped with avocado, cucumber, red and yellow pepper, carrot, courgette, tomato . . . and garnished with arame seaweed strips, Nori flakes, chopped mint and pomegranate seeds. Dessert Blues - Freshly sliced purple figs with blueberry and blackberry sorbet #askdrdeepa #bestdieticiandrdeepa #rainbowdiet
In Health Tips On 01 March 2017
Lenten Diet The Lenten Diet is completely spiritual in nature. The Lenten Diet takes place for 40 days out of the year typically starting with Ash Wednesday and ending either the Thursday or Saturday before the Easter holiday. Those that participate in the Lenten Diet are forbidden from having meat on Fridays during Lent. Ash Wednesday is for fasting. On that day, one meatless meal is allowed. Not all meat is banned on Fridays with this diet. Anything that is a warm blooded animal is what has to be avoided. Below are the types of foods you can have on Fridays: Lobster Crab Shrimp Squid Octopus All vegetables fresh or canned Fresh Fruits Fruit and vegetable juices Beans and lentils Olives Brown Rice Spaghetti Olive oil (if used sparingly) #BestDieticianinhydearbad #Drdeepadietician #Lentendietinhyderabad
In Health Tips On 17 February 2017
Q: Why does my weight fluctuate so much from morning till evening? Answer: Ever so often, patients come to me, saying: %u201CI%u2019ve tried several strict diet programmes and yet things go wrong. After all the hard work and effort I put in with diet and exercise, my weight doesn%u2019t budge. In fact, there are days when my weight increases by 1-2kg by the end of the day!%u201D It%u2019s hard not to worry when you see the scale jump a kilo or two overnight or, worse, the same day. What you need to understand, however, is that there is no need to. Such weight fluctuations in a day can mean any of the following things: Water retention Since most of us can%u2019t eat so much in a day or two that we actually gain a couple of kilos a day, a dramatic increase in weight could be due to water retention. Eating, drinking, urinating, bowel movements, exercise%u2014everything can affect your body%u2019s water composition and, therefore, weight. For example, high-carb and high-salt foods lead to water retention and an increase in weight. If you exercise regularly and an excess of salt is a one-off thing, you can lose the weight. But if you consume too much salt regularly, your body holds on to the water to get that balance back; this translates to weight gain. Conversely, if you suddenly pretty much stop consuming sodium, you will release water%u2014this, in turn, will result in weight loss. But this weight loss is only temporary since your body adjusts to the new levels of sodium accordingly via the hormone aldosterone (a steroid hormone made by the adrenal glands; its main role is to regulate salt and water in the body). This is important to note, because a lot of people go %u201Coff salt%u201D in the attempt to lose weight. However, it only leaves them feeling giddy and sick. Carbs intake The amount of carbs you consume can also explain the varying number on the scale. For every gram of carbohydrate that your body stores via glycogen, it stores three grams of water. Switching to a low-carb diet, therefore, often leads to rapid weight loss, but it is not fat you%u2019re losing, it%u2019s the body using up the stored glycogen for energy, which causes less water to be retained, thus leading to weight loss. Menstrual bloat Women tend to retain water during their menstrual cycle owing to hormonal fluctuations. For this reason, it%u2019s best for women not to weigh themselves during their menstrual cycle. Alcohol Alcohol is a diuretic and causes dehydration in the body, which leads to water retention. Strength training Lifting weights or doing body-weight exercises can cause trauma to muscle tissue. This is how the muscle rebuilds itself and makes one stronger and more toned. But in order to rebuild the muscle fibre, your muscles retain water to help speed up the process in the cells. So you may see your weight go northwards. Bathroom visits If you cannot use the toilet regularly during the day and then decide to weigh yourself, you may notice a half to one-and-a-half kilogram of weight gain. Long-distance travel This can also cause fluid retention and dehydration. Drinking alcohol on flights worsens the problem. #askdrdeepa #bestdietician #famousnutritionist
In Health Tips On 15 February 2017
How much time before cardio? I typically eat a banana about an hour before my workout. Is this too far out? Should I eat closer to the workout time? Answer: Basically you don't -need- to provided you have adequate glycogen stores from the morning afternoon or even day before. The key is to use energy that is stored as muscle glycogen before it gets turned into fat. This is why cyclists carb load the night before, they can use the stored glycogen the next day before it becomes fat. Your body doesn't work like a car in the sense that it is constantly converting what you put into it into useable energy, it's more like a cell phone that you charge and then use. Kind of a tortured metaphor but you get my point. There are foods that can be converted to glucose (energy) really fast. Dried fruits, crackers, any simple carbs basically. Bananas are actually not great for that purpose. They're slower to digest than say, berries. They're high in potassium and magnesium though which is great for after a work out because you're low on electrolytes. Your goal is to have energy for a work out, and if you time it right your regular meals and healthy snacks during the day are enough. I wouldn't try and fuel yourself specifically for a work out, just eat a balanced diet at all other times and eat ENOUGH while making sure to drink lots of water. It is amazing how few people just don't eat enough nor eat healthy when they do. Solves almost all energy problems. Caffeine is completely unnecessary if you eat properly. Haven't you had a workout where you get the timing just right and you have a ton of energy though you haven't eaten in awhile? The key is to schedule your work outs in that time frame, and then you can either eat as you go (extended cardio) or eat at the end (usually better so you don't cramp.) At the end of the day, you have to get to know your body and also see what diet makes sense to the type of fitness you do. My best work outs are just before dinner. I've had two good meals and I've been hydrating all day. Then afterwards I can eat what ever I want because my body is in dire need of protein and carbs.
In Health Tips On 14 February 2017
Dr Deepa Agarwal, Nutritionist in Hyderabad says Stay Hydrated this Summer Drink up... Tips for staying hydrated Hydration is vital to our overall health and well-being. In addition to helping the body function properly, water helps regulate body temperature and flush out waste. The following tips can help you stay hydrated: Drink 10-12 glasses of water each day. This is a general recommendation that will change based on age, chronic conditions, and activity level. Bring a reusable water bottle to work and drink from it throughout the day, refilling as needed. Drink water during your meals. Not only can it help you stay hydrated, but it can help you feel more full, which can help prevent you from overindulging at mealtime. Not a huge fan of drinking plain water? Consider flavouring it with slices of citrus fruit or a splash of 100% fruit juice. Or, experiment with the water%u2019s temperature see whether you like it better cold from the fridge, chilled over ice, or at room temperature. #hydration #summerfoods #drdeepanutritionist
In Health Tips On 13 February 2017
Foods to avoid on an empty stomach Shortcrust and puff pastries: Foods that contain yeast irritate the lining of the stomach and may cause flatulence. Sweets: Eating sugar boosts insulin levels, which in turn significantly increases the load on the pancreas which have just %u201Cwoken up%u201D. Yoghurt and other fermented milk products: If you eat yoghurt on an empty stomach then, hydrochloric acid, formed in the stomach kills the lactic acid bacteria. So eating such products for breakfast has little benefit for the body. Pears: Crude fiber found in pears can injure delicate mucous membranes of an empty stomach. Tomatoes: Tomatoes contain high levels of tannic acid that increase acidity in the stomach. This can lead to gastric ulcers. Cucumbers: Although a rich source of amino acids, they cause heartburn, flatulence and abdominal pain when consumed on an empty stomach. Spicy food: Spicy food can cause damage and irritation to gastric mucosa and increase acid production in the stomach. This contributes to many common disorders of the digestive system. Carbonated drinks: Drinking carbonated beverages in the morning can damage the mucous membranes and reduce the blood supply to the stomach. As a result food digests more slowly. #bestnutritionistdrdeepa #weightlosshyderabad #breakfastdiet #morningfoods
In Health Tips On 12 February 2017
With the mercury levels rising to new highs everyday, summer seems to completely drain us out. Temperatures have been scorching high and humidity levels have escalated to between 70 and 80 per cent. Most of us feel dehydrated and low on energy in such a climate and we look for ways to cool ourselves. Our body needs cooling foods that will balance our diet and keep our energy levels stable. Here are 10 best cooling foods for the Indian summer . Curd/ yogurt Curd is a delicious coolant. You can make delicious - chilled spicy buttermilk, a glass of lassi or chachh and raita. You can also add fruits to the curds to make a lip-smacking and wholesome dessert or prepare dips during the summer season. Coconut water An inexpensive coconut is full of health benefits and has wonderful cooling properties. It is laden with simple sugars, electrolytes and essential minerals which help keep the body well hydrated. In addition to that, there is evidence to suggest that coconut water has cancer fighting and anti-ageing properties as well. Watermelon Another fruit that can help you keep cool. We are not suggesting you to buy the chopped watermelon slices sold by the roadside vendors. In fact, they should never be consumed if you want to avoid the risk of a diarrhoea infection. Bring home a watermelon, cool it and have lots of it to benefit from the antioxidants present in this delicious fruit. Cucumber This crunchy vegetable costs little, has lots of fibre that can help keep constipation at bay. It can make each of your bites crunchier and help you stay cool as a cucumber! Mint Mint is a simple, easily available, inexpensive herb which you can add to your curd to make pudina raita or have it in the form of chutneys besides using it in dips. The best thing about it is that you can grow it in a small pot at home for your use. Though it does not help bring down the body temperature, we love it because of the delicious and refreshing taste. Green veggies Though green vegetables are good to have round the year, it is good to have lots of them during the summer months because they have a high water content. Avoid overcooking them because that can cause a loss of water contained therein. Onions Onions have amazing cooling properties. You can add it to your curries, dips, raitas, salads and chutneys to help keep you cool. The red onions, in particular, are very rich in quercetin, which is a natural anti-allergen. Having lots of onions can provide you protection against sunstroke. Melons This is another fruit which is nearly 90% water. Have lots of it in summers to stay cool and well hydrated. #bestdietciandrdeepa #bestsummerfoods #nutritionisthyderabad #famousdietician
In Health Tips On 11 February 2017
Q: Are alcohol calories any different than other food calories in terms of weight management goals? A: A calorie is a calorie is a calorie. It doesn't matter what its source. But also not so much. Alcohol is ultimately a poison, and upon its ingestion your body's number one priority becomes GET IT OUT (this becomes more urgent as alcohol levels increase, which is why vomiting and diarrhoea can both follow or occur during a night of drinking). It's common knowledge that our poor livers get the worst of it, but not many people understand the roles the liver plays in helping our bodies regulate our immune systems, blood glucose levels, and helping decide what nutrients to use break down now vs what needs to get stored for later. Because alcohol sort of hijacks liver functions, the liver doesn't do as good a job at signalling when to draw on adipose tissue for energy and keeping blood-glucose levels where they should be. Alcohol can also damage pretty much every part of the GI tract with which it comes in contact, which can leading to nutrient absorption issues. There are 7 calories per gram of alcohol, which makes it more calorically dense than a gram of either carbs or protein (4kcal/g). Then add the calories from the simple sugars that typically saturate alcoholic drinks, and you're basically drinking the caloric equivalent of a whole meal (assuming you're having a couple of drinks). As far as weight management goes, that will certainly throw off your daily calorie goals if you don't "budget" those extra calories in. #bestdietician #weightlosshyderabad
In Health Tips On 11 February 2017
Q: What are the benefits, if any, of fasting? A:Instead of eating three square meals a day, an eating schedule that involves "intermittent fasting" could help fight not just obesity but many related diseases of modern life, such as diabetes, heart disease, cancer and Alzheimer's. More and more research shows that intermittent fasting could have benefits. Ancient hunter-gatherers often ate only intermittently, the researchers noted. This suggests that the ability to function at a high level both physically and mentally during extended periods without food may have been crucial in human evolution, and that the human body may have adapted to perform at its best with intermittent fasting. Such intermittent fasting could consist of eating 500 calories or less either two days each week, or every other day, or not eating breakfast and lunch several days each week, the researchers said. Prior research suggests that in animals, intermittent fasting can fend off or even reverse such illnesses as diabetes, heart disease and neurodegenerative disorders. Animal studies suggest that intermittent fasting provides these benefits by allowing the body to respond better to stress that might otherwise damage it. For example, fasting could starve tumors, reduce inflammation, or improve the removal of damaged molecules and other components of cells, the researchers said. It may be challenging for people to fast intermittently, instead of eating three meals every day. Eating breakfast is often promoted as a weight-control aid, but recent evidence has suggested it might not be, the researchers said. #bestnutritionistdrdeepa #bestdieticiandrdeepa #weightlosshyderabad
In Health Tips On 15 June 2014
<span a="" alcohol="" all="" and="" are="" back="" body="" brunch="" can="" come="" craving="" day="" diets.="" dinners="" eater="" especially="" even="" excess="" feeling="" finds="" first="" for="" form="" give="" guilty.="" happy="" hard="" healthiest="" help="" hour="" in="" into="" it="" leave="" meant="" more="" of="" on="" party="" relaxing="" s="" so="" span="" stay="" style="\" line-height:"="" that="" the="" thrown="" to="" track.="" unfortunately="" weekends="" what="" with="" you="" your="">re-establish a healthy equilibrium. Fluids are key since extra salt, sugar, and alcohol can dehydrate your body. Start the day with a tall glass of water or warm cup of any type of tea, then drink throughout the day, aiming for 2-3 litres to flush out the pollutants from the weekend. Plan to eat three meals, with lunch four hours after breakfast and dinner between 6 and 7. Focus on nutrient-dense foods that are low in calories but high in vitamins and minerals since weekend fare tends to be the opposite. Have an afternoon snack around 4 p.m. of green drink powder mixed in water or a smoothie. Look for one containing sea vegetables, probiotics, grasses, and enzymes that will aid in proper digestion. You can also have a whole-food snack after dinner if you are hungry. Take a multivitamin, and at every meal pop a omega-3 supplement, which will help reduce the inflammation that can be caused by poor eating. At each meal, divide your plate so that it?half protein and half non-starchy veggies carbs. Incorporate dairy and fruit to optimize the variety of vitamins, minerals, and protein. High-water, high-fiber fruits such as berries, grapefruit, pears, cantaloupe, olives, and avocado will help clean out your gut and get your digestive system back on course, while dairy contains B vitamins, calcium, and vitamin D, all of which you likely skimped on over the weekend.
In Health Tips On 14 June 2014
With many breakfast cereals packaged as health foods perfect for weight loss and growing kids alike it is not surprising that many of us view them in this way. However, this image is surprisingly inaccurate, as sugar levels in packaged cereals are often extremely high, even in the most \"healthy\" sounding brands. While it is true that many of these cereals are fortified with vitamins and minerals, these nutrients are better taken in their natural form if possible, so stocking up on foods naturally abundant in vitamins and minerals and low in sugar such as oats, sugar free muesli, wholegrain bread or eggs would be a healthier, more nutritious breakfast choice.