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  • 10 Diet Mistakes and How to Avoid Them

    In Health Tips On 20 September 2014

    Do you know why your diet is not working? You might be victim of these common Diet Mistakes.    1. Relying on Crash Diets Determined to lose 5 kg-10 kg fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewe...r than 1,000, and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight.   2. Skipping Breakfast Skipping breakfast seems like a simple way to cut calories, but it can make you hungry the rest of the day. This may lead to unplanned snacking at work and eating a super sized portion at lunch, making calorie counts soar. But breakfasts that are high in protein and fiber can curb hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.   3. Losing Track of Your Snacks Maybe you count calories at every meal, but what about all those nibbles in between? There\'s the bag of chips at your desk, the little slice of cake at a party, the taste of your son\'s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you\'re serious about counting calories, you may want to use your smartphone or a notebook to keep track of each bite.   4. Not Snacking at All While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Having a few nuts is a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don\'t. 5. Loading Up on Low-Fat Low-fat products can play an important role in your diet. Just remember that low-fat isn\'t the same as low-calorie, and it\'s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you\'re getting is to check the nutritional label.   6. Sipping Too Many Calories When counting calories, many of us tend to overlook what\'s in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What\'s worse is that liquid calories don\'t curb hunger. You\'re not going to eat any less after a high-calorie drink.   7. Drinking Too Little Water This is one of the simplest diet blunders to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags, and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.   8. Ditching Dairy Full-fat milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it\'s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other things going for it, too. Stick to nonfat or low-fat dairy options.   9. Taking the Drive-Thru Bait The drive-thru is convenient after a hectic day, and you can always order the salad or other healthier option. But once you\'re there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.   10. Weighing Yourself Every Day Weighing yourself daily is a recipe for frustration and doesn\'t yield useful information. It\'s more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose 500 gm-1 kg a week, you\'ll be satisfied to see those full-gms drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.   11. (Bonus) Setting Unrealistic Goals Telling yourself you\'ll lose 3 kg your first week is probably setting yourself up for failure. If you know you won\'t be able to do it, you may never start your diet in the first place. If you diet and loses 200 gms in a week, instead of celebrating, you may feel discouraged that you didn\'t reach your goal. A realistic goal is vital to successful dieting. If you\'re not sure what your goal should be, talk to a dietitian. A good customized diet chart, planned according to your goals, your schedule and your eating habits could be an effective solution for good results.   

  • Types of Olive Oil

    In Health Tips On 07 January 2015

    What you should know about the oil before buying? Extra-virgin\" and \"virgin\" olive oils are processed by crushing olives into a mash, which is pressed to extract the oil (this is called the first press) without the use of heat (called cold pressing). Extra-virgin oils are of higher quality, as the olives used to make them are processed within 24 hours of picking—the longer olives go between picking and processing, the higher their free fatty acid content (extra-virgin olive oil can have up to 0.8 percent, virgin oils 2 percent). Extra-virgin oils also have more polyphenols than virgin oils. Oils can be \"filtered\"—or not. Unfiltered oils have tiny particles of olive flesh in them, which reduces shelf life, and may appear cloudy if those particles haven’t settled at the bottom of the bottle. \"Pure\" olive oil or simply olive oil are below extra-virgin and virgin standards and are heavily processed to remove off flavors and aromas. Though the oil still is a source of monounsaturated fat, its been stripped of healthful polyphenols. \"Light,\" \"lite\" and \"extra-light\" are purely marketing terms used on highly refined oils that refer to mild flavor and/or color, not reduced calorie content. \"Product of Italy\" means the oil was processed in Italy, not necessarily that the olives were grown there. You can find oils that use solely Italian olives—or olives from Greece or California. Often made from olives from single estates or particular growing regions, these high-quality artisan oils have more distinct flavors—and are more expensive. When seeking out these oils, look for seals and designations as helpful indications of quality. Denominazione d’Origine Protetta (DOP) in Italy, Appellation d’Origine Contrôlée (AOC) in France and Denomination of Origin (DOP) throughout the European Union (EU) identify products produced, processed and prepared in regions known for expertise in that particular product. The California Olive Oil Council (COOC) and International Olive Council (IOC) certify and give their mark to quality extra-virgin olives oils, from California and the EU respectively, based on taste and quality. Light exposure causes the oil to become rancid and lose its healthful properties—buy extra-virgin olive oil in dark glass bottles and metal cans and store it in a cool, dark place. Bottling and/or expiration dates provide guidance on how long the oil will keep. If you don’t use extra-virgin olive oil regularly, buy small bottles—polyphenols and flavor can diminish as the oil is exposed to air. The color of the oil doesn’t indicate its quality—rather the variety and ripeness of olives used to make it. What You Need to Know about Smoke Point You might have heard that you can’t cook with extra-virgin olive oil because it breaks down when heated, creating harmful substances and destroying its beneficial properties. But all oils break down when they are heated to their smoke point or reheated repeatedly. However, an oil’s smoke point is really a temperature range (olive oil’s is between 365-420°F), not an absolute number because many factors affect the chemical properties of oil. You can safely and healthfully cook with any oil by not heating it until it’s smoking—to get your oil hot enough to cook with, just heat it until it shimmers.  

  • Dietitian's Instructions for Holi Festivel

    In Health Tips On 04 March 2015

    As we are celebrating Holi…the festival of colors and joy, we must take care that we should not indulge in overeating and consuming high caloric snack. Also the colors produce harm effects to skin and hair, here are few tips to keep your skin rejuvenating. Avoid overeating and consuming high caloric snacks. While you enjoy every moment of celebration, we think avoiding calories can be impossible, it is not so. Use low fat and low sugar ingredients Make use of low fat ingredients like low fat milk, low sugar products, honey and jaggery and other dairy products to make sweets and snacks. Use a limited quantity of oil for cooking Limit the use of oil in your diet. Use healthy oils like olive oil, mustard oil, canola oil or rice bran oil for cooking. Avoid reused oil for frying as it will increase the free radicals which are harmful for skin and heart. It is also not advisable for asthmatics to have fried foods as it will cause shortening of breath. Though fried food tastes good it is not good for health. We have a tendency to eat more of oily food during occasion but we should keep a watch on it. Drink fluids : Take lots n lots of healthy fluids in your diet. You can have coconut water, vegetable juices, thandai, jaljeera, gulab jal and so on. These fluids will fill up your stomach and results in eating lesser fried foods. Go for healthy snacking: Add more of fruits, salads with some special healthy dressings like flaxseed ,honey and olive oil, bean chat, bean tikki, paneer can also munch on nuts as they will provide you satiety as well as nutrition. Portion size : Try to eat in smaller plates as it will help you in choosing lesser quantities. Use of smaller bowls and glasses also helps you in consuming lesser quantities.​

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Sunaina B. Khetarpal Founder - Health is wealth Fortis Escorts Hospital and Kalyani Hospital {Head of Dietetics Department} I have aquired 14 years of experience. Head of IPD and OPD (Fortis Escorts Hospital and Kalyani Hospital) Gold Medalist in Dietetics Degree , Punjabi University Core Team Member of NABH (National Accreditation Board Of Hospital) Associated as an EXPERT Dietitian with corporates like  Nestle, Heromotto corp, Group M, Sitel, Walmart AAJTAK ( FIT DELHI ) Star Plus MasterChef&Hindustan Times( Anokhi Club ) MOM & ME  Welcome Little Aaina  The Images And some activities like Visiting dietitian for Schools, Leading Brands, Corporates  ( Camps ), Residential (Camps ). In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; 'Dietician SunainaKhetarpal's E-Clinic' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tomorrow!   Looking for online weight loss diet in Gurgaon or a Dietician in Delhi-NCR? Interested in excellent weight loss service online or in Gurgaon? Then contact us. You can view our reviews and experience of our clients who have successfully reduced weight through healthy weight loss diet charts.  NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated claims! Sunaina's diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits.  Being amongst the top 10 Dieticians in Gurgaon, and one of the most Famous Nutritionist in Gurgaon, NCR . I am in the list of Top 5 Dietitians, diet consultant in Gurgaon,for weight loss . You can Follow me on facebookPage :- Health is Wealth            Gold Medalist in Dietetics Degree under Punjabi University             Done D.N.Y.S. course.            Formerly Head of Department (Dietetics) in Sheetla Hospital, Gurgaon             I have appeared on various programmes on the National television             and Private television channels      Aaina-The Images.      Delhi Aajtak - Fit Delhi.     Judged, STARPLUS MASTERCHEF- HINDUSTAN ANOKHI.     My work has been published on facebook-The Smart Indian     Woman Club for my work in the field of nutrition.       I am a blog writer including facebook group Nutrition Talk.      Our physical clinic is by the name of Sunaina's Health is Wealth.       I have delivered lectures on health in  various eminent schools.       I am associated with MOM N ME the complete mom store.       I do write for,, and      Suburb Gurgaon  Magazine     I have an expertise in Weight loss programmes, Weight gain programmes, Renal, Diabetes and Heart diseases, Paediatric nutrition, Pregnancy & Lactation Diet & Gastrointestinal disorders.
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