Nutritional Counseling

Blog By- Vaishali Khanna – BFY Faculty

What is Nutritional Counseling?

Nutritional counseling is a type of assessment made which analyzes various health needs in regard to diet and exercise. A nutritional counselor helps people to set achievable health goals and teaches various ways of maintaining these goals throughout their lifetime.

Nutrition is an important part of a healthy lifestyle. Without proper nutrition, one does not have enough energy to make it through the day. Also, health declines without proper nutrition, making one more susceptible to illness and disease.

During the assessment, the counselor provides information based on a person’s current status, helping to improve overall health.

Many nutritional counselors recommend fitness programs and nutritional supplements. By seeing a nutritional counselor instead of looking and testing out various products, time is saved. Through nutritional counseling, basic health needs are met and specialized information is given to fit each person’s everyday lifestyle.

Benefit From Nutritional Counseling?

A Healthier Lifestyle

Nutrition is an important part of a healthy lifestyle. Without proper nutrition, you don’t have enough energy to make it through the day. Also, your health can decline without proper nutrition, making you more susceptible to illness and disease. It is a known fact that a lot of diseases today are caused by an unhealthy diet.  Whether it is because the quantity of fat and calories leads to obesity, the lack of nutrients needed for a strong and healthy immune system, or the amount of chemicals and trans fats that are included in processed foods, unhealthy eating can lead to major health problems. Nutrition counseling is usually offered at eating disorder treatment clinics, but many health and fitness centers also offer this valuable service.

Getting Fit More Quickly

Many nutrition counselors recommend fitness programs and nutritional supplements. By seeing a nutritional counselor instead of looking and testing out various products and fitness routines on your own, time is saved. Through nutritional counseling, basic health needs are met and specialized information is given to fit your individual and personal lifestyle.  If you need help learning about nutrition, Huntington area services can help you get started!

Nutritious & Delicious Foods

Eating foods rich in nutrition doesn’t mean eating lettuce and cottage cheese for the rest of your life!  Salmon, chicken breasts, natural peanut butter, eggs, whole grain pasta, brown rice, and of course, all kinds of fruits and vegetables – these are all wonderful sources of great nutrition and they are all super delicious!

Nutrition Counseling Goes Deep

Nutritional counseling aims to get to the root cause of health concerns, rather than just tackling the symptoms.  Once you get it all figured out with the help of a counselor, you will look and feel better, your energy level will increase, you will be able to control your weight,  and you will no longer feel the need to try the latest fad diet.  In addition, your mood will be elevated due to your increased energy level, and you will have improved your concentration and memory.  One more thing – you will find that you get fewer colds and infections!

Additional Benefits

Learning about and practicing good nutrition can also help improve such conditions as tiredness and fatigue, mood swings, weight problems, skin conditions, digestion problems, arthritis, menopause, high blood pressure, and migraines and headaches.

Stuffed Colorful Idli

Blog by – Vaishali Khanna – BFY Faculty

Ingredients:

Idli Batter

 

  • 1/2 cup Rawa
  • 3 cups soaked and cooked rice
  • 1 cup soaked urad dal
  • 2 tsp salt
Vegetable Stuffing
  • 4 mashed boiled potatoes
  • 1/2 cup chopped mixed vegetables
  • chopped onion 1
  • 1 tsp garam masala
  • Chilli powderSalt to taste 1 tsp
  • 1 tbsp Chopped Coriander
  • 2 tsp Oil
  • Oil for greasing

Method For the Idli Batter

  1. Blend the urad dal in a mixer and add water little by little to a smooth paste and keep aside.
  2. Then blend the rice and rawa to smooth paste and add it to the urad dal and mix well.
  3. add salt ,mix well and keep aside to ferment for 8 to 10 hours.

Vegetable Stuffing

  1. Heat 2 tsp oil in pan and add the onions and saute well.
  2. Add salt and chilli powder, mixed boiled veggies and potato and mix well.And add garam masala, mix well and cook for 2 mins.
  3. Add the coriander and remove from the flame.

How to proceed

  1. In a cooker add water and let it boil.
  2. Grease the idli moulds and keep aside.
  3. Pour 1/2 ladle of batter.
  4. Keep the stuffing inside and pour another 1/2 ladle full of batter.
  5. Close the steamer and steam for 8-10 minutes or till cooked.
  6. Pack warm.

Serve hot idli with coconut Chutney and Sambhar.

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Reading Label of a Daily food item : BREAD

Blog By – Vaishali Khanna – BFY Faculty

Buy the best Bread

 

To be Read 1: Go for 100%

Just “whole wheat” doesn’t cut it. Neither does “made with whole grain,” Look for labels that say “100% whole wheat” or “100% whole grain,” and don’t settle for anything less. If it’s 100% whole wheat, the first ingredient listed in the ingredient label will be whole-wheat flour or 100% whole-wheat flour.

You want whole grains because they’re naturally low in fat and cholesterol free; contain 10% to 15% protein, and offer loads of healthy fiber, resistant starch, minerals, vitamins,antioxidants, phytochemicals, and often, phytoesterogrens (plant estrogens). With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits, including protection from heart diseasestrokediabetesobesity, and some cancers.

 

To be Read 2: Watch the Sodium.

Most bread products come with a dose of sodium, which is added to help control the yeast activity and for flavor. If you eat three servings of whole grain bread a day, and each slice has about 200 milligrams of sodium, that contributes 600 milligrams to your daily sodium total. It may not sound like much, but it represents one-third of your limit if you’re trying to stay within 1,800 milligrams a day.

The good news is that there are plenty of breads with 200 milligrams or less of sodium per slice.

 

To be  Read 3: Serving Size

When comparing bread products, look carefully at the serving size on the label. Some bread slices are much larger than others.

 

Few available bread labels in market :-

To be Read 4. Diet Isn’t Always Better.

There are several brands of bread that are promoted as being lower in calories. They usually have the word “light” in the name or on the packaging. Often, “light” bread means a smaller serving size and a product that is pumped with some extra fiber.

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Italian Oats Cheela

Blog By – Vaishali Khanna – BFY Faculty

Ingredients:

  • 1 Cup Whole wheat flour
  • 40g Italian Oats

For Stuffing:

  • 200g Spinach,finely chopped
  • 100g grated paneer
  • 1 tsp cumin powder
  • ½ tsp red chilli powder
  • salt to taste
  • 1 tsp oil

Preparation time : 30 minutes

Serves : 4

Preparation:

  • To begin making the cheela,in a mixing bowl combine the flour and oats,add a little water at a time to make a semi thick batter.The batter should be the consistency of the dosa batter so you can spread it easily on the pan.Keep this aside.

  • The next step is to prepare the filling.
  • Heat oil in a wok over medium heat.Add the chopped spinach,sprinkle some salt and saute until the spinach wilts down and all the moisture is evaporated.
  • Once the moisture is evaporated,add the crumbled paneer,cumin powder and chilli powder and salt to taste.
  • Stir-fry for a few minutes and turn off the heat.Keep this aside.
  • Preheat a skillet/dosatawa over medium heat.

  • Pour a ladleful of the cheela batter over the tawa and spread in a circular motion to make Drizzle ¼ tsp of oil around the cheela and cook it on both sides by flipping over,until it turns lightly golden and crisp.
  • Once done,remove from the skillet and place it on a platter.Place the filling in the centre of the cheela and fold it in half and serve.
  • Proceed the same way with the remaining cheela batter.
  • Serve the cheela along with tomato basil sauce for dinner or a tea time snack.

 

All about Wholegrains

Blog by – Vaishali Khanna– BFY Faculty

Wholegrains are the seed or kernel of plants that store nutrients important in our diet, and have been shown to have positive health benefits.

Whole grains contain all 3 components of the grain kernel:

  • Bran (outer layer) contains fibre, some vitamins, trace elements and phytochemicals
  • Germ (middle layer) contains protein, fats, vitamins, trace minerals, some phytochemicals and antioxidants
  • Endosperm (inner layer) contains carbohydrates, proteins and some vitamins

Why are they important? 

Whole grains are important sources of beneficial nutrients like protein, fibre, carbohydrates, vitamins and minerals. The health benefits associated with eating whole grains were initially attributed to the fibre content.

Research now suggests that it is the complete package vitamins,minerals, phytochemicals and fibre that is responsible for its health benefits. Studies show that regular intake of whole grains can help to protect against a number of diseases such as coronary heart disease, and also appears to lower the risk of certain types of cancer.

 

What are ‘Wholegrains’ foods? 

Foods must contain 51% by weight of any combination of whole grains to be able to use the term “whole grain”. Rye, wheat, rice, barley, oats and corn (maize) are types of whole grains found in a range of everyday foods, particularly in breads and cereals.  Whole grains may be whole or processed. Even if the grain has been cracked, crushed, ground or extruded, made into flour, bread or cereal, it can still be called “whole grain” as long as it contains the same relative proportions of bran, germ and endosperm before processing.

 

 

How to include more whole grains in your daily diet:
When choosing whole grain products, keep in mind that the greater the percentage of whole grains in a food, the greater the health benefits it provides. You can increase your intake of whole grain by these simple measures:

  • Choose whole grain breads instead of white bread.
  • Serve meals with brown rice, whole wheat pasta.
  • Snack on unbuttered popcorn and whole grain crackers.
  • Choose breakfast cereals that contain whole grains like whole wheat breads, muesli, oats, etc.
  • Include corn kernels or corn-on-the-cob with a meal.
  • Choose grain products that are lower in fat, sugar or salt.
  • Add whole grains to your snacks: brown bread / multi-grain bread in sandwiches, multi-grain flour wrap for veggie wraps, toasted oats to salads etc.
  • Read the label on food packages to find out if the first ingredient listed is whole grain.

How to Read Food Labels

Blog By – Vaishali Khanna – BFY Faculty

We always want the best for us and our family. When your child insists on having a particular snack, you want to ensure that it is healthy for him. You simply need to pick the product, turn it around and read the food label. Food labels are usually ignored, but then Food Safety and Standards Authority of India put that up mandatory for a reason.

Reading Food Labels: Nutrition Facts

  1. Serving size: The food label begins with the mention of serving size. Serving size denotes the quantity of one normal portion consumed by a person. The total weight of the pack should not be considered as the normal serving size.
    For instance, the total weight of a chips packet is 100 gm and the serving size is 25 gm, then it denotes only handful of chips as one serving. If you consume more than this, then you are eating more calories.
  2. Number of servings:This figure indicates how many servings the entire pack can cater to. For instance, if the serving size of a cereal pack is 150 gm, then a 450 gm pack can serve three servings.

 

 

 

  1. Calories per serving:The nutrients are mostly specified on the ideal adult intake of calories, i.e. approx. 1800 calories. Calories per serving indicate the amount of calories you will obtain from one serving. For instance 150 calories from one serving of 200 gm, then 300 calories from the entire pack of 400 gm.
  2. Calories from fat:This specifies how many calories from the product intake come from the fat. For instance, Calories from fat (one serving of 150 gm) = 20, then consuming the entire pack (300 gm) will denote intake of 40 calories from fat.

Reading Food Labels For Fat

  • Total fats:This figure denotes the total amount of fats present in the product. It may be specified for the total net weight of the pack or per serving.
  • Saturated fats:They increase the level of cholesterol in blood. Products containing palm oil, coconut oil contain high amounts of saturated fats. Various dairy products, butter, cheese, meat, chicken etc. are sources of saturated fats.
  • Trans fats:Also known as partially hydrogenated oil or hydrogenated oil. In plain words, this functions as a cheap alternative to butter. A very common form of fat that increases bad cholesterol. These are mostly added to increase the durability of the product.

Often found in breads, snacks ,baked food and dairy products.

  • Unsaturated fats:These fats are good for the body as they lower cholesterol and reduce the risk of developing coronary heart diseases. Look for products which are low in saturated fats and trans fat.
  • Polyunsaturated fatty acids:They are required for the body for proper functioning such as tissue building, blood clotting and fighting inflammation. If you spot Omega-3 and Omega-6, this indicates polyunsaturated fatty acids. Other sources include un-hydrogenated soy bean oil, canola oil, flax seeds and walnuts
  • Monounsaturated fatty acids:Another type of fat which is good for the body, but only in the sense that these should be preferred over saturated fats and trans fat. Most nuts contain these. You may want to consider products made in olive oil or groundnut oil as a source of monounsaturated fats

 

Reading Labels For Cholesterol and Sodium

  1. Cholesterol:It clogs arteries and increases the risk of heart attack. Many products are now available with 0 mg cholesterol. However keep an eye on trans fat and sugar
  2. Sodium:Depending on the age, the amount of salt intake should be reduced. Too much salt increases the risk of developing high blood pressure, kidney disease and bloating. Packaged food contain very high content of sodium.

 

Reading Labels For Carbohydrates and Sugar

  • Carbohydrates:Carbohydrates are an instant source of energy for the body. They can instantly spike the level of blood sugar. So if you have any medical condition such as diabetes or sedentary lifestyle, you may want to take these in moderate amounts only
  • Sugar:Sugar also provides energy to the body. The American Heart Association has recommended a daily limit of sugar to be no more than 6 teaspoons (approx. 18 gm), i.e. approx. 100 calories.

 

Add value to your daily diet with Ayurveda

Blog by: Suryakant Tripathi

Ayurveda is a Sanskrit word that refers to the ‘science of life and longevity’. It has a very holistic approach to diet and food as whatever we eat is extremely important for keeping the mind and body healthy. Gita Ramesh, Jt. Managing Director, Kairali Ayurvedic Group, while stressing on the benefits of Ayurveda, said that knowingly or unknowingly, people have been using ayurvedic techniques in cooking. “There are so many things that have been passed on from our elders, which we include in our diet but don’t realise their actual worth. These are the things that have been mentioned in the books as well. So, if we really look into the text of Ayurveda, we just need to follow those things,” she told ANI. According to Gita Ramesh, following are the items that should be included in our daily diet.

  • Green chillies: People outside India feel green chillies are hot but a certain amount is required in our diet. It can heal you and prevent you from diseases. These are two main properties of green chillies.
  • Turmeric: It is a very old ingredient of India. Even the western world knows that it has the best properties and that’s the reason it wants to patent it. In Ayurvedic medication, turmeric is used as a healing ingredient.
  • Papaya: The enzyme present in the fruit’s seed is very good for cancer treatment.
  • Garlic: Ayurveda says one should eat at least one pod of garlic in a day. It’s very good for skin, cholesterol, blood purification, detoxing yourself.
  • Ginger: Ginger helps in treating various human ailments like rheumatic disorders, gastrointestinal problems and inflammatory conditions.
  • Spices: Be it cumin seeds, coriander seeds, the spices form an important part of Ayurveda food and even medicines.

Hailing from a family of acclaimed vaids (Doctors), Gita Ramesh, accompanied by her husband K. V. Ramesh, carried forward the legacy through Kairali, a brand synonymous with 5000-year-old medical science called ‘Ayurveda’. ‘ Kairali – The Ayurvedic Healing Village’, recently hosted India’s first Ayurveda-based Chef’s Retreat, ‘Healing Recipes-Back to Roots’. “The first chapter of ‘Healing Recipes-Back to Roots’ was a conscious effort at food sustainability. It is an attempt at showcasing how age-old philosophy and culinary practices still hold relevance in modern times,” she said. Further to this, Gita Ramesh expressed her delight on organising the retreat. “I am glad we thought about doing this. The ‘healing’ recipes that we have should be propagated around the world. Now I feel we should be replicating this, internationally as well,” she concluded.

Source: ANI

Stay slim by having a big breakfast

Blog by: Suryakant Tripathi

Want to reduce that ever-burgeoning waistline? Make breakfast the largest meal of the day as it may help maintain your body mass index (BMI), researchers say. A study showed that people who ate more than three meals daily and made dinner their largest meal were at the risk of developing a higher BMI — associated with increased risks of various diseases. Eating breakfast and lunch, skipping supper, avoiding snacks, making breakfast the largest meal of the day and fasting overnight for up to 18 hours may be the practical weight-management strategy, said Hana Kahleova, from Loma Linda University (LLU) in California. The findings confirm the ancient nutritional maxim “eat breakfast like a king, lunch like a prince, and dinner like a pauper”, Kahleova added.

For the study, published in the Journal of Nutrition, the team examined more than 50,000 participants. Irrespective of meal pattern, there was, on average, an increase in weight gain year-by-year until participants reached the age of 60. After 60, most participants experienced a weight loss each year, said co-author Gary Fraser, Professor at LLU. “Before age 60, those eating calories earlier in the day had less weight gain,” Fraser said, adding that after age 60, the same behaviour tended to produce a larger rate of weight loss than average. “Over decades, the total effect would be very important,” Fraser said.

Source: IANS

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HEALTH BENEFITS OF KOKUM

Garchinia_mangostana

Garcinia indica, commonly known as kokum, is a fruit-bearing tree that has culinary, pharmaceutical, and industrial uses. The fresh fruit is preserved with sugar to make a bright-red squash that is bottled for sale. The syrup is diluted with water to make a refreshing drink. Kokum squash or kokum concentrate is used in preparing a drink (sherbet) which is bright red in color.
Further, the extract of this fruit is called aagal in Konkani and Marathi. It is added during the preparation of solkadhi, along with coconut milk.
Ayurvedic physicians have long used kokum to treat sores, prevent infection, improve digestion, alleviate diarrhea and constipation, lessen arthritis pain, cure ear infections and heal stomach ulcers. Kokum is a purple berry which has been long used in Ayurveda to prevent infection, treat sores, cure ear infections, heal stomach ulcers, improve digestion, lessen arthritis pain and alleviate diarrhea & constipation.
1. Keeps your heart healthy
Kokum is rich in dietary fiber and low in calories and contains absolutely no cholesterol and saturated fats. It also contains high levels of vitamin C that acts as a powerful antioxidant.
2. Aids in weight loss
This juicy berry contains HCA that acts as a hypocholesterolaemic agent. It suppresses the activity of the enzymes responsible for conversion of calories into fat. It induces weight loss.
3. Builds your immunity
Kokum enhances your immune function by acting as a powerful anti-oxidant and anti-inflammatory agent. Garcinol, an active constituent present in kokum is found to posses an anti-carcinogenic property that helps in suppressing the production of reactive oxygen species responsible for the cancer. Here are
Researchers at the Institute of Science and the Bhabha Atomic Research Center in Mumbai, India, have shown that kokum’s antioxidant activities are stronger than those of many other spices, fruits and vegetables. Their research, which involved rats, was published in “Current Science.” Researchers from Wayne State University in Detroit, Michigan, and the Patil University of Pharmaceutical Sciences and Research in Pune, India, published an article in the “Journal of Hematology & Oncology” suggesting that kokum could be a useful anticancer agent. However, research in humans is still needed.

Blog  by-  Shivangi Jaiswal