Feeling low? Stressed? Anxious? Avoid these 13 food items to boost up your mood.

1. Fruit Juice- Drinking fruit juice is just drinking nutritious sugar water that can quickly hype you up --and bring you down just as fast. It can leave you hungry and angry - "hangry".
2. Regular Soda- It has blood spiking sugar with none of the nutrition. Sugar sweetened drinks like soda or cold drinks have a direct link to depression too.
3. Diet Soda- Diet soda may make you more depressed than regular soda and too much of caffeine that many soda have can be bad for anxiety, too.
4. White bread toast- The highly processed white flour quickly turns to blood sugar . That can cause energy spikes and crashes that can be bad for anxiety and depression.
5. 'Light' Dressing - The packaged ones have High fructose corn syrup and the sugar free ones have aspartame. Both are linked to anxiety and depression.
6. Ketchup - It contains lots of sugar and the lighter version have artificial sweeteners that could be linked to anxiety and depression.
7. Coffee- If you are not used to it, the caffeine in it can make you jittery and nervous.
8. Energy drinks- Can cause weird heart rhythms, anxiety and sleep issues because of the caffeine levels , sugars or artificial sweeteners.
9. Alcohol - Even a little can mess up your sleep which can raise anxiety and cause depression . Too much sleep can cause even more problems
10. Frosting- Partially hydrogenated oil is the culprit. It is also found in fried foods, pizza dough, cakes, cookies or biscuits and crackers.
    
11. Soy Sauce- It can cause anxiety and depression. It can also make feel sluggish and not at your best.
12. Processed foods- Contains sugar, salts, fats which lead to anxiety and depression.
13. Doughnuts- made up of wrong kind of fats and flour and added sugar

To feel better just steer clear of these foods. Eat whole fruits. Drink water. Use whole grain breads. read the labels. Use homemade chutneys. Eat good fats like fish, olive oil, nuts, avocados. 

These will definitely boost up your mood.

Is counting calories necessary for weight loss?

IS COUNTING CALORIES NECESSARY FOR WEIGHT LOSS?

"Calories " .We are in a modern era . We have different types of gadgets. We like to use mostly all of them . We are becoming knowledgeable day by day . We know everything about medicine. Whenever a doc prescribes a medicine we check it on the Internet. We type symptoms if we or our loved ones have some health problems on the search option and know what our problem is . We are totally dependent on the Internet for our daily lives. We have many apps to count calories, we type the food items before consuming it ,we calculate the calories so that at the end of the day we can treat ourselves with a big sundae or a cheese burger, because we have so much of "calorie balance" as per the device . Aren't we fooling ourselves? Is this the proper diet we should follow? I was spellbound by one of my dietitian friends who follow this type of app for her diet.

"Food is not just a calorie my dear. Calorie is far more important."

Sometimes many of us feel hungry after eating a meal . We have counted the calories earlier so we are happy that we have consumed less calories than we should so we will lose weight quickly but we are hungry, we are frustrated, irritated.

Calorie is the measurement of energy. We store energy in the form of fat , protein and carbohydrates.

 We need energy for ♦️ basal metabolism ♦️to build and replace tissue ♦️to compensate for excretory loss ♦️ daily physical and mental activities.♦️ Our cells also utilise energy to maintain a high intracellular concentration of potassium and low concentration of sodium.

The requirements of energy varies with

1. Age . The energy requirement is assumed to remain unchanged between 20 and 39 years of age. It decreases 5%per decade between 40 and 59 , by 10%from 60 to 69 . Beyond that, a further 10 %reduction is there. If someone has a good appetite so much of reduction will lead to craving so it has to be planned accordingly.

2. Physical activity. But if you are working in a gym to shed down the extra weight; extra calories not needed.

3. Menstrual Cycle. Healthy women consume more energy in the ten days before menses than in the ten days after. Energy intake is lowest during the ovulatory phase and high during luteal phase. But it's a myth that estrogen is an appetite suppressant.

4. Pregnancy and lactation. Lactating women needs more energy than pregnant women.

5. Climate. Energy requirements change in extreme climates.

These are the factors one should consider for counting calories, but on a daily basis there is no need of counting calories.

 We should eat well. If we eat processed food the food is easily absorbed and we feel hungry afterwards. The satiety value is less . If we eat a full meal of a balanced diet consisting of whole cereals, pulses or beans or egg or chicken or fish with two or three coloured vegetables and yoghurt and fruits . Use little oil for cooking. We don't have to count the calories.

Stop munching between the meals . If you have a full meal you won't be feeling like munching afterwards.

Sometimes we are thirsty so we feel hungry so drink one or 2 glasses of water between meals.

Eat natural foods , love your food, eat food as a food not medicine or diet supplement, do not trouble yourself by counting the calories. Let it be done by a nutritionist or dietitian. You have a lot to do in life. So enjoy yourself.

"BLADDER WOES: UNDERSTANDING AND OVERCOMING URINARY TRACT CHALLENGES THROUGH DIET"

Do you think about restrooms while leaving home or do you check where the toilets are at the shopping centers before you get there? Or do you try to avoid sneezing or laughing because you are not sure you will stay dry? You might be suffering from urinary incontinence . Both men and women can suffer from this embarrassing situation. 

The problem isn't new- even the ancient Egyptian developed remedies to deal with it. 

Certain dietary changes may help manage the condition and reduce symptoms.

1. Increase fluid intake: It may seem counterintuitive, but increasing your fluid intake can actually be beneficial. Adequate hydration helps maintain bladder health and prevents irritation. However, be mindful of your fluid choices, opting for water and avoiding excessive caffeine and alcohol consumption, as they can irritate the bladder.

2. Manage weight: Maintaining a healthy weight can help alleviate pressure on the bladder and reduce symptoms of incontinence. If you are overweight, gradual weight loss through a balanced diet and regular exercise may be beneficial.

3. Fiber-rich foods: Constipation can exacerbate bladder weakness and incontinence. Ensure your diet includes an adequate amount of fiber from sources such as fruits, vegetables, whole grains, and legumes. Fiber promotes regular bowel movements, reducing the risk of constipation and strain on the bladder.

4. Avoid bladder irritants: Certain foods and beverages can irritate the bladder, leading to increased urgency and incontinence. Common culprits include caffeine (found in coffee, tea, chocolate, and some sodas), alcohol, carbonated drinks, acidic foods (like citrus fruits and tomatoes), spicy foods, and artificial sweeteners. It may be helpful to keep a food diary to identify any triggers specific to you.

5. Pelvic floor-strengthening foods: Some nutrients, such as vitamin D, calcium, and magnesium, are essential for muscle and nerve health. Including foods rich in these nutrients, like dairy products, leafy greens, nuts, and seeds, may potentially support pelvic floor health.

It's important to note that everyone's body is different, and what works for one person may not work for another. It's advisable to consult a qualified dietitian, who can provide personalized advice and guidance based on your specific needs and medical history. They can help create a comprehensive plan that combines dietary modifications with other appropriate treatments for bladder weakness and incontinence.

Black gold of India. "The King of Spices"

India has been famous for her many and varied spices for many centuries. India exports most of its spices to different parts of the world. One such spice which is also known as the "king of spices "has been exported for many years. This "black gold of India" is black pepper . Kerala is the leading producer and exporter of black pepper followed by Karnataka. We Indians have a love for our spices. But WHY?

It's not because it imparts flavour but has many health benefits.

It has many pharmacological actions.

It stimulates the heart.

It improves the function of the kidneys by increasing the amount of urine excretion (diuresis ).

It improves the gastrointestinal functions.

It aids in digestion, reduces the formation of gases , improves appetite and increases the flow of bile .

It acts as a nerve tonic.

It induces sweating. Prescribed for fevers.

It is a respiratory stimulant and promotes the expulsion of the secretion in the bronchial tubes (expectoration). Prescribed for common cold , cough , asthma and bronchitis. A hot cup of milk with black pepper powder and sugar is effective relief against runny noses. Black pepper tea is also useful. It can also be taken with jaggery in the cold. It is also useful in blocked nose.

It has anti-inflammatory properties.

It is believed to have anti malaria and antitumor actions.

Black pepper is a preventive spice for cataract.

Black pepper has these pharmacological benefits because it contains an alkaloid 'chavicin'. It also has piperine , piperidin , volatile and fixed oils , starches, gums , and inorganic salts . It has a high chromium content.

Chromium is an essential trace element which plays an important role in the prevention of obesity, diabetes and cardiovascular disease. It prevents the liver from many toxicities. It is preventive against the development of nerve disorders and against certain conditions which lead to mental confusion. It protects the cornea of the eyes against development of opacity giving rise to defective vision. It increases life span and improves fertility.

For its pharmacological actions black pepper is prescribed in Ayurveda for the prevention and treatment of heart diseases , kidney, joints, gastrointestinal, respiratory and skin diseases and for hair growth . It is also prescribed against malaria and as a general tonic. It is an antidote to the effects of arsenic poisoning.

It boosts the immunity and guards the lungs in air polluted areas.

(But it is complete no no for the people suffering from piles.)

So welcome to India, and enjoy the spicy black pepper in your chutney, sambhar , curries , namkeens and many more. .

Sip and Soothe: Six Warm Drinks to Beat the Common Cold in India

When the common cold strikes, one of the most comforting remedies is a warm drink. In India, we have a rich tradition of herbal teas, spiced concoctions, and nourishing broths that can help soothe symptoms and boost immunity. In this blog post, we’ll explore some delightful warm drinks that can help you feel better and recover faster during cold season.

## 1. Ginger Tea (Adrak Chai)

Ginger is renowned for its anti-inflammatory and antioxidant properties, making it an excellent choice for combating cold symptoms.

### Ingredients:

- Fresh ginger, sliced

- Water

- Tea leaves (or a tea bag)

- Honey and lemon (optional)

### Instructions:

1. Boil water in a pot and add sliced ginger.

2. Let it simmer for about 5-10 minutes.

3. Add tea leaves or a tea bag and steep for a few minutes.

4. Strain into a cup, and add honey and lemon for extra flavor and benefits.

## 2. Turmeric Milk (Haldi Doodh)

Turmeric is a powerful anti-inflammatory agent, and when combined with warm milk, it creates a soothing drink that helps boost immunity.

### Ingredients:

- 1 cup milk (dairy or plant-based)

- 1/2 teaspoon turmeric powder

- A pinch of black pepper

- Honey (optional)

### Instructions:

1. Heat the milk in a saucepan.

2. Stir in turmeric powder and black pepper.

3. Sweeten with honey if desired, and enjoy warm.

## 3. Tulsi Tea

Tulsi, or holy basil, is celebrated in Ayurveda for its medicinal properties and is excellent for respiratory health.

### Ingredients:

- Fresh or dried tulsi leaves

- Water

- Honey and lemon (optional)

### Instructions:

1. Boil water in a pot and add tulsi leaves.

2. Simmer for about 5-7 minutes.

3. Strain into a cup and add honey and lemon if desired.

## 4. Spiced Warm Lemonade

This refreshing drink combines the benefits of vitamin C from lemons with warming spices.

### Ingredients:

- 1 cup water

- Juice of 1 lemon

- 1-2 teaspoons honey

- A pinch of black pepper and ginger powder

- A pinch of salt (optional)

### Instructions:

1. Boil water and remove from heat.

2. Add lemon juice, honey, black pepper, and ginger powder.

3. Stir well and enjoy warm.

## 5. Herbal Kashayam

Kashayam is a traditional Ayurvedic drink made with various spices and herbs, known for its immune-boosting properties.

### Ingredients:

- 1 cup water

- 1/2 teaspoon black pepper

- 1/2 teaspoon cumin seeds

- 1/2 inch piece of ginger

- 1-2 teaspoons jaggery (optional)

### Instructions:

1. Boil water and add black pepper, cumin seeds, and ginger.

2. Simmer for 10-15 minutes.

3. Strain into a cup and add jaggery if desired.

## 6. Warm Vegetable Broth

A warm, nourishing broth can be incredibly soothing when you're feeling under the weather.

### Ingredients:

- 2 cups water

- Chopped vegetables (carrots, celery, onion, garlic)

- Salt and pepper to taste

- Fresh herbs (like coriander or parsley)

### Instructions:

1. Boil water in a pot and add chopped vegetables.

2. Simmer for 20-30 minutes.

3. Season with salt and pepper, and enjoy warm.

## Conclusion

Warm drinks can provide comfort and relief when battling the common cold. From ginger tea to turmeric milk, these traditional Indian remedies not only soothe your throat but also support your immune system. 

Remember to stay hydrated, rest well, and consider consulting a healthcare professional if symptoms persist. Sip on these delightful drinks and enjoy the warmth as you recover!

Sculpting Smoothness: Nutritional Secrets to Reduce Cellulite

 Cellulite is a common concern for many, characterized by a dimpled appearance on the skin, particularly in areas like the thighs, hips, and abdomen. While factors such as genetics, hormones, and lifestyle play a significant role in its development, diet can also influence the appearance of cellulite. In this blog post, we’ll explore nutritional secrets specifically tailored for individuals in India to help reduce cellulite and promote smoother skin.

Understanding Cellulite

Cellulite occurs when fat deposits push through the connective tissue beneath the skin, leading to a lumpy appearance. While it is not harmful, many seek ways to minimize its visibility. Factors contributing to cellulite include:

- Genetics: Family history can play a role.

- Hormones: Fluctuations, especially in women, can increase its appearance.

- Diet: Poor nutrition can exacerbate the condition.

- Lifestyle: Lack of exercise and smoking can contribute.

Nutritional Secrets for Reducing Cellulite

1. Hydration is Key

Staying well-hydrated is crucial for maintaining skin elasticity and reducing the appearance of cellulite. Dehydration can make cellulite more noticeable.

Tip: Aim to drink at least 8-10 glasses of water daily. Incorporate hydrating foods like cucumbers, watermelon, and oranges into your diet.

2. Anti-Inflammatory Foods

Inflammation can worsen the appearance of cellulite. Including anti-inflammatory foods can help combat this.

Key Foods:

- Turmeric: Known for its anti-inflammatory properties, add turmeric to your curries or smoothies.

- Ginger: Use fresh ginger in teas or as a spice in cooking.

- Green Tea: Rich in antioxidants, green tea can help boost metabolism and reduce fat accumulation.

3. Healthy Fats

Incorporating healthy fats into your diet can help improve skin health and reduce the appearance of cellulite.

Key Options:

- Avocado: Rich in healthy fats, avocados can be enjoyed in salads or as a spread.

- Nuts and Seeds: Almonds, walnuts, and flaxseeds are excellent sources of omega-3 fatty acids. Snack on a handful or add them to your meals.

- Coconut Oil: Use coconut oil for cooking or as a dressing for salads.

4. Fiber-Rich Foods

A diet high in fiber can aid digestion and help maintain a healthy weight, both of which are important for minimizing cellulite.

Key Foods:

- Whole Grains: Opt for brown rice, quinoa, and whole wheat chapati.

- Fruits and Vegetables: Include a variety of colorful fruits and vegetables, such as berries, leafy greens, and carrots.

- Legumes: Lentils, chickpeas, and beans are great sources of fiber.

5. Lean Proteins

Incorporating lean proteins can support muscle development and help tone the skin, reducing the appearance of cellulite.

Key Options:

- Chicken and Fish: Include grilled chicken or fish like salmon in your meals.

- Dairy: Low-fat yogurt and paneer can be good sources of protein.

-Legumes: Lentils, chickpeas, besan and beans are great sources of lean proteins

6. Limit Processed Foods and Sugars

Processed foods and excessive sugar can contribute to weight gain and inflammation, both of which can worsen cellulite.

Tip: Focus on whole, unprocessed foods. Avoid sugary snacks, pastries, and fast food.

Sample Meal Plan for Reducing Cellulite

Here’s a simple meal plan incorporating the nutritional strategies mentioned:

Breakfast

- Oats porridge - cooked with water or milk, topped with sliced banana and a sprinkle of flaxseeds OR veg Dalia

- A cup of green tea.

Snack

- A handful of mixed nuts (almonds, walnuts, and pistachios).

Lunch

- Brown rice with dal (lentils) and a side of mixed vegetable curry cooked with turmeric and ginger.

- Cucumber salad with lemon and mint.

Snack

- Yogurt with chopped fruits (like papaya or apple) and a drizzle of honey.

Dinner

- Grilled fish or chicken or Tofu marinated with spices and served with steamed broccoli and whole wheat chapati.

Conclusion

While cellulite is a common condition, making mindful dietary choices can significantly help in reducing its appearance. By focusing on hydration, anti-inflammatory foods, healthy fats, and fiber-rich options, you can work toward smoother skin.

Remember, lifestyle factors such as regular exercise, maintaining a healthy weight, and avoiding smoking also play essential roles in managing cellulite. Consult with a healthcare professional or a qualifies dietitian for personalized advice. With the right nutrition and care, you can take steps toward achieving smoother, healthier skin!

Heart-Smart Eating: Delicious Foods to Lower Cholesterol

High cholesterol is a common health concern that can lead to serious heart issues if left unmanaged. Fortunately, dietary changes can play a crucial role in lowering cholesterol levels. In this blog post, we’ll explore heart-smart foods and delicious recipes that can help you manage cholesterol levels while enjoying the rich flavors of Indian cuisine.

Understanding Cholesterol

Cholesterol is a waxy substance found in your blood, essential for building cells and producing hormones. However, high levels of low-density lipoprotein (LDL) cholesterol can increase the risk of heart disease. Key factors influencing cholesterol levels include diet, physical activity, and genetics.

 Heart-Smart Foods for Lowering Cholesterol

1. **Whole Grains**

Whole grains are rich in fiber, which can help reduce LDL cholesterol levels.

Key Options:

- **Oats:** Start your day with a bowl of oatmeal topped with fruits and nuts.

- **Brown Rice:** A healthier alternative to white rice, it can be used in various dishes.

- **Quinoa:** This protein-packed grain can be used in salads and pilafs.

### 2. **Fruits and Vegetables**

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that promote heart health.

**Key Choices:**

- **Apples:** High in soluble fiber, they can help lower cholesterol. Enjoy them raw or in salads.

- **Berries:** Strawberries and blueberries are rich in antioxidants. Add them to smoothies or desserts.

- **Leafy Greens:** Spinach, kale, and mustard greens are excellent sources of nutrients. Use them in salads or curries.

### 3. **Healthy Fats**

Incorporating healthy fats can improve cholesterol levels by raising high-density lipoprotein (HDL) cholesterol.

**Key Sources:**

- **Nuts (Badam and Akhrot):** Almonds and walnuts are great for snacking and can be added to dishes.

- **Avocado (Makhanphal):** Use avocado in salads or as a spread to add healthy fats.

- **Olive Oil:** Use extra virgin olive oil for cooking or salad dressings.

### 4. **Legumes**

Legumes are an excellent source of protein and fiber, making them heart-healthy options.

**Key Options:**

- **Lentils (Dal):** Incorporate lentils into soups, stews, or curries.

- **Chickpeas (Chana):** Use them in salads, curries, or make hummus.

- **Kidney Beans (Rajma):** A staple in Indian cuisine, rajma can be enjoyed in various dishes.

### 5. **Low-Fat Dairy**

Choosing low-fat or non-fat dairy options can help lower cholesterol.

**Key Choices:**

- **Low-Fat Yogurt:** A great source of probiotics, use it in smoothies or as a base for raita.

- **Skim Milk:** Opt for skim or low-fat milk for your tea or coffee.

### 6. **Fish**

Fatty fish are rich in omega-3 fatty acids, which can improve heart health.

**Key Options:**

- **Salmon:** Rich in omega-3s, it can be grilled or baked.

- **Sardines:** A good source of omega-3s, they can be used in curries or eaten straight from the can.

## Conclusion

Managing high cholesterol doesn’t mean sacrificing flavor. By incorporating heart-smart foods into your diet, you can enjoy delicious meals while promoting better heart health. Focus on whole grains, fruits, vegetables, healthy fats, and lean proteins to help lower cholesterol levels.

Always consult with a healthcare professional or a Qualified dietitian for personalized advice and strategies. With the right dietary choices, you can pave the way for a healthier heart and a more vibrant life!