NOURISH & NURTURE FUTURE INDIA – HAPPY CHILDREN’S DAY 2017

Have you ever wondered that Nutrition is so important right from the childhood???

Though it is never too late to understand, it is vital to start eating healthy as early as you can. Good nutrition in early years play an important role to help children and adolescents achieving good health thus avoiding health-risk factors in later years. Nutritional demands differ with differing stages of life cycle. So, the reason is obvious. To help a child develop their optimal potentials, so to grow as a healthy individual, Optimum Nutrition is crucial at a young age.

NUTRITIONAL CONSIDERATIONS IN SCHOOL-AGED CHILDREN :

How many calories does a child needs to consume? What type of calories does a child requires?

Till the age of 4 years, the calorie requirement is as per the body weight. From the age of 5 years till adolescence, there is a slow & steady growth so the actual amount of energy (calories) required goes on increasing. As far as the quality of the calories is concerned, there are lot many nutrients a child requires and it differs from child to child. A single food cannot provide all the nutrients he or she needs, so make sure that your child consumes a variety of food on daily basis. Dietary intakes of some children may be less than the recommended intake for iron, calcium, vitamins specially vitamin A, D and C. In most cases deficiencies are unlikely, provided fruits and vegetables are eaten. However, depending upon the nutrient deficiencies and some of the food allergies a child may face, the diet pattern needs to be planned. Making the right dietary intake and lifestyle choices right at this age will help young people develop good eating habits, that will be followed by them throughout their lives.

NUTRITIONAL CONSIDERATIONS FOR ADOLESCENT :

This is an age which will decide most common metabolic disorders in later years…..

The nutritional requirement in adolescents varies which is decided as per the sudden increase of growth at the onset of puberty. The peak of growth is generally between 11 and 15 years for girls and 13 and 16 years for boys. Again, Nutritional demands cannot be judged just by knowing the age of the person. Young people needs to be counselled so to make them aware of some of the basic nutrients they need. In this period of life, several nutrients are at greater deficiency risk including Iron and Calcium. For example, Anemia is the most common abnormality seen in most of the adolescents due to Iron deficiency in their bodies. Though the Iron requirements for boys and girls differ as once the adolescence starts, the boy undergoes rapid muscle growth and increase in their weights. The Iron needs increases due to weight gain and the beginning of menstruation for girls as well. All these factors need to be considered while deciding Iron demands for this age group. Also, one of the most common reason for Iron deficiency is its absorption. So, proper diets have to be planned to maintain the nutrient balance in the body.

The Calcium demands also increases in adolescents as it maintains the growth of the bones. All the calcium for the skeletal growth must be derived from the diet. The largest gains are made in early adolescence, between about 10-14 years in girls and 12-16 years in boys. The retention of the calcium also becomes crucial. It ensures the reduction of the high risk of Osteoporosis in later years. However, physical activity is essential along with proper nutrition, which helps to build and retain bone density within the body. The lack of physical activity results in the beginning of Obesity in most of the adolescents.

ENERGY DEMANDS : Normally, children and adolescents meet their energy needs by means of their appetites. However, stress and emotional imbalance can seriously affect the energy balance in adolescents, resulting in the consumption of too little or too much food. Infections which relate to skin problems (acne) can result in alterations of appetite. Emotional stress often related with slimming trends, leads to eating disorders such as Anorexia nervosa. To avoid all these problems, it is better to take that little effort in streamlining the eating pattern of young children.

It goes without saying that proper Nutrition and Physical activity in the early years are important to avoid the health-risk diseases like Obesity, Anemia, Osteoporosis, Hypertension, Diabetes, and many Illnesses in the later years of life. So, why wait for any health problem to occur? As Prevention is ALWAYS better than Cure!!!

Come, Let’s Nurture these beautiful assets of our lives.

Dietary Guidelines : PEARL MILLET (Bajra)

HEALTHY AND BEAUTIFUL DIWALI 2017

All set for DIWALI?? With too many things done in less time – like cleaning the houses, shopping, preparing delicacies, buying gifts for friends and relatives and much more. Though there are many ways to gift someone during Diwali, however something done in a healthy way brings health, joy & happiness in their lives. Moreover it motivates others to adopt healthy eating habits J. So, this Diwali let us spend some money in healthy food items. It also saves time from preparing deep fried stuff, farsan, etc.

DRY FRUITS – Are the healthiest, easiest, and a wonderful way to gift friends and relatives. Isn’t it? The health benefits of these WONDER NUTS are many. These not only do an amazing job to keep us healthy, fit, and active. But at the same time, keeps our skin BEAUTIFUL. Let us have a look to some of those…

1. ALMONDS

• High in monounsaturated fats – Lowers LDL cholesterol, keeps heart healthy
• Rich source of vitamin E – Antioxidant property, good for skin and hair
• Good source of magnesium and potassium – Improves the flow of oxygen and nutrients in the body
• Manganese and copper – helps in energy production
• Fibre and Protein – helps in losing and maintaining weight

      2. WALNUTS

• Good source of Omega-3 fatty acids – lowers LDL and increases HDL, the DHA nourishes the brain and promotes brain health
• Fibre and Protein – feeling of satiety, promote weight loss
• Contain a compound melatonin – helps in getting good sleep
• Rich in B-vitamins – good for skin
• Antioxidant property – boosts immune system

     3. PISTACHIOS

• Rich source of vitamins A and E – Antioxidant effect which strengthens immune system
• B-vitamins – healthy skin and hair, anti-ageing effect
• Healthy Fats – Lower LDL and increase HDL
• Fibre and Protein – Can prevent Diabetes

     4. RAISINS

• Rich source of Vitamin A and Beta carotene – Good for eyesight
• Contain simple sugars like Fructose and Glucose – Energy booster
• High Fibre – Feeling of satiety, helps in weight loss
• Rich in potassium and Magnesium – reduces Hypertension and fights acidity
• Relieves Constipation specially in Children
• Beautifies the skin

      5. CASHEWNUTS

• Healthy Fats – maintain heart health
• Antioxidant Property and Flavanoids – Fight some types of Cancer
• Eating them in Moderation – maintain good cholesterol and promote weight loss
• Benefits Women post-menopause
• Contains high levels of Calcium and Magnesium – Good for teeth and gums
• Keeps the skin supple and soft

      6. DRIED APRICOTS

• Rich source of Iron and Copper – Help to fight Anemia, absorption of Iron
• Contain Pectin and Cellulose – promote smooth bowel movements, stimulate digestion when taken before meals
• Relieve Acidity
• Antioxidant Property – Good for skin in sun-burn, acne, exfoliating factor in apricot scrubs

Wow!!! So many benefits of these Wonder Nuts, and they are easily available too… Let us celebrate Diwali 2017 in a beautiful way.

GIFT A FRIEND WITH A BOX OF DRY FRUITS AND HELP THEM STAY HEALTHY TOO….

Enjoy the FESTIVITIES being HEALTHY and FIT - 2017

Dietary Guidelines : LOTUS SEED

Benefits of Eating Fruit #6 : PEARS

-          Controls blood sugar levels

-          Lowers bad cholesterol in the body

-          Maintains digestive health

-          Fights against infections and illnesses

-          Promotes bone health

-          Reduces hunger pangs

Dietary Guideline : SWEET CORN

WELCOME TO ICHINEN LIVES

Life is such a precious thing we all possess. Taking good care of our health means is to protect our lives. SGI President and my mentor Dr. Daisaku Ikeda says, "Creating HEALTH is linked to creating VALUE in life."

Benefits of Eating Fruit #5 : STAR FRUIT

– Aids Digestion

– Controls Blood Pressure

– Strengthens Immune System

– Helps Sleep Better

– Lowers Bad Cholesterol

– Supports Weight Loss

– Good for Skin

– Fights Infections

Benefits of Chia Seeds

• Reduces high cholesterol
• Act as anti-inflammatory
• Prevents obesity
• Controls blood sugar
• Delay in ageing
• Good for digestion
• Maintains bone and dental health

Immunity Boosting SUPER FOODS

Isn’t it important to strengthen the “Immune System” especially in times when the availability of fast and processed foods are increasing. At the same time people (specially working individuals) have time constrains that restricts them to cook their mini mid-meals.

There are certain “SUPER FOODS” that help individuals to boost their immunity levels. These foods help to fight against bacterial infections and various illnesses like cough, cold, fever etc. So the body’s Self-Defense quality is enhanced by these Super Foods. Moreover, these foods are quite easy to reach out, they can be carried and kept at our work places, can be stored in the refrigerator, and they act as snacking meal wonderfully.

Now, lets see how we can make these super foods palatable and avail their nutritional benefits.

• GOOSEBERRY (AMLA)

We all have heard about the benefits of citrus fruits in boosting immunity because of their Vitamin C content. But amongst all these amla, is the richest source of vitamin C and hence one of the best immunity boosters. But how to make your child eat this odd tasting fruit? Instead of the regular amla murabba, try amla candies that are easily available in the market. You may sprinkle a little chaat masala or black salt over it. Wrap it in small toffee wrappers or serve like lollipops on tooth picks.

• YOGHURT (CURD)

  
Yogurt has “Probiotics” that help maintain the balance of bacteria necessary for a healthy digestive system; boost the immune system and shortening the length and severity of sickness. These are called as “Good Bacteria” which is essential to keep our gut healthy. Plain yogurt can be boring for children. Make it interesting by adding the puree of any fruits they like (further increasing the immunity value) on blended yogurt, serving it like a dessert. You can even try a cold salad. Boil pasta, cool; Add hung curd along with chopped veggies and fruits of choice; flavor with salt and pepper; mix together and serve.

• FLAXSEEDS / PUMPKIN SEEDS / SUNFLOWER SEEDS

 
These seeds are good source of nutrients such as Omega-3 fatty acids, protein, iron, zinc, selenium, magnesium and vitamin E. All these have a direct or indirect role in boosting our immune system. These seeds also are good sources of antioxidants that help protect our cells. Roast and powder these seeds in a blender. Store in an airtight container.  Half a teaspoon of this powder can be added to dishes like porridge, shakes, milk, khichri, pasta, dal or omelette.

• NUTS AND OILSEEDS

Almonds, walnuts, and peanuts are packed with Vitamin E, that helps both in prevention and treatment of diseases. These are also a good source of omega-3 fatty acids and other micro nutrients, which all together help build a strong immune system.
Dried fruits like raisins, dates, apricots, figs, prunes etc are good source of iron. As iron in the blood helps carry oxygen to all parts of the body, its deficiency has a direct effect in reducing a child’s stamina and concentration abilities.  A deficiency aslo brings our immune system down.
Make nuts and raisin balls to add nuts and dried fruits to your child’s diet. Choose any two or three nuts and dried fruits mentioned above. Grind nuts first and then grind dried fruit. Grease your hands a little with oil and mix the two. Make small round balls of the mixture or any shape your child likes and serve as a snack on the go.

• EGGS

Egg proteins are best absorbed by the human body. They help in fighting off bacteria and virus that invade our body and help in regeneration of cells. Eggs also contain vitamins and minerals like vitamin A, folic acid, zinc, selenium and iron, which all are immunity boosters. Beat an egg and add wheat flour, powdered jaggery/dates and milk to make a batter. Make small pancakes and fill with fruits like mango, papaya, banana, strawberries, grapes etc. Alternatively, these pancakes can also be made savoury and filled with grated veggies. You may even hard boil an egg and cut into small bite-sized portions and serve.

• FISH

 
Fish is a rich source of complete proteins that are essential part of our immune system. Fish also contains good amount of essential fatty acids such as omega 3 fatty acids. This helps in our immunity by increasing the number and activation of T-cells (the immunity cells) in our body. This in turn increases our body’s ability to fight disease. Add cooked, shredded pieces of fish to your child’s favourite sandwich or pasta.

• GREEN LEAFY VEGETABLES

Green leafy vegetables (GLVs) are powerhouses of nutrients, that boost immunity, such as beta carotene, vitamin C, Vitamin E, and iron etc.  Children often run away from green leafy vegetables.  Make it easier for them by chopping, boiling and blenderising   any green leaves. Mix this paste with flour/batter  of chapatti, poori, parantha, idli, or  dosa to sneak them in your child’s diet.

• LEGUME SPROUTS / DRIED BEANS

Sprouts have good proteins and are also a great source of vitamin C, B vitamins, and minerals. Natural sprouts assist in the building of nerves, tissues, bones and blood. Sprouts have been found to contribute extensively to the immune system, and were shown to be excellent detoxifiers. Grind sprouts to paste. Make small pancakes of this batter. Give them as it is to your little one or add chopped vegetables and make a roll of it.

Benefits of Eating Fruit #4 : MANGO

• Good Source of Vitamin A
• Improves Digestion and prevents constipation
• Beats Acidity
• Provides instant Energy to the body
• Acts as an Antioxidant, Anti-inflammatory, and Anti-cancerous
• Improves Brain function

Benefits of Eating Fruit #3 : KIWI

• Aids Digestion
• Controls Blood Sugar
• Maintains Body Weight
• Protects the Heart
• Builds Immunity
• Acts as an Antioxidant
• Normalizes Blood Pressure

Benefits of Eating Fruit #2 : CHERRIES

•  Reduces the risk of heart disease
•  Helps in maintaining healthy weight
•  Improves the sleep cycles
•  Slows down the ageing of skin
•  Lowers the risk of cancers
•  Good for digestive health
•  Relieves from inflammation and soreness
•  Lowers blood cholesterol

Benefits of Eating Fruit #1 : AVOCADO

• Lowers LDL cholesterol and triglyceride levels
• Protects the heart and kidneys
• Reduces the risk of cancers
• Maintains the blood pressure
• Regulates the blood sugar levels
• Helps in weight loss
• Promotes eye health
• Acts as antioxidant
• Delay ageing process
• Increases vitamins absorption

My FAT to FIT Journey : Tushar Phulke

FROM FAT TO FIT. ....THANKS A MILLION Shweta Sharma.....92 to 82. ..in JUST 2 MONTHS. ...I WILL SOON REACH MY TARGET OF 72 KGS. ...GUYS. ...SHWETA SHARMA is an AMAZING DIETICIAN. ...MILLIONS OF THANK YOU. ..I'VE GAINED MY LOST CONFIDENCE. ...

Benefits of Healthy Nuts #1 : PISTACHIOS

– Lowers bad cholesterol

– Protects the eyes

– Regulates blood glucose levels

– Controls blood sugar

– Good for skin

– Improves immunity levels

– Maintains body weight

– Aids digestion

– Keeps heart healthy

– Increase haemoglobin count

Get, Set, Go!

Exercise is essential not only lose weight, and get the body in a good shape BUT it enhances an individual's performance on daily basis whether at home or at work. Moreover, the benefits of good nutrition is incomplete without having exercises in the routine.

So this week the guideline is more from a FITNESS point of view. Let us learn basic tips of one of the most common form of exercise 'BRISK WALKING'.

Walking is the simpler form of aerobic exercise which is liked and easily followed by all age groups. It is one of the best natural energizing activity the body can have. It helps to burn out calories and the stored fat, thereby boosting up body metabolism. Morever, it acts as an excellent motivator for sedentary individuals to kick start their physical exercise routine.

According to the ‘The Centers for Disease Control and Prevention (CDC)’, the brisk walking speed should be of 12 minutes per kilometer. A much fitter individual maintaining an average speed of 9 to 10 minutes per kilometer can be considered as a moderately intense exerciser.
However, beginners who desire to start the brisk walking activity should first consult his/her physician before they bring this into routine. Some precautionary measures can be taken while gradually increasing the duration and walking speed on weekly basis.

Beginner level

· Monday to Saturday: Walk ten minutes at a moderate pace.

· Sunday: Walk slowly for 20 minutes.

Intermediate level

· Monday: Rest

· Tuesday to Friday: Walk for 25 minutes at a moderate pace one day, 30 minutes the next.

· Saturday: Walk 20 minutes fast.

· Sunday: Walk 45 minutes at a moderate pace.

Advanced level

· Monday: Rest.

· Tuesday to Friday: Walk 45 minutes at a moderate pace one day and 50 minutes the next day.

· Saturday: Walk 50 minutes at a fast pace.

· Sunday: Walk 60 minutes at a moderate pace.

Some of the benefits one can receive by walking briskly goes as ....

1. Strengthening of leg muscles.
2. Keeping the heart healthy by normalising the heart rate.
3. Helping the HDL levels to elevate.
4. Keeping the blood pressure and blood sugar levels under control.
5. Maintaining the lost weight.
6. Building up the Cardiovascular endurance.
7. Strengthening the bones thereby preventing Osteoporosis and Arthritis.
8. Improving the flexibility.
9. Boosting the body store’s of Vitamin D, by walking in the day light.
10. Increasing body’s oxygen carrying capacity keeping you more active and alert.
11. Reducing stress and anxiety by releasing feel-good hormones ‘Endorphins’ into the bloodstream.
12. Increasing the level of one’s fitness.

A person hitting the gym uses the treadmill to walk or run. Treadmills provide various options to set different speeds of walking or running, as well as guide us for incline walking. Moreover with this equipment, one can efficiently track the time period and distance covered while walking.

However, there is one major side-effect of overdoing this activity and/or for a longer duration. The body tend to loose muscle tissue which can lower the metabolic rate. Balancing this with following a routine of strength/muscle training and/or power yoga, eating a HEALTHY DIET and maintaining an OPTIMUM NUTRITION plays a very important role to retain the muscle tissue to a greater extent. Replenishing the Vitamin and Mineral losses, taking care of the water losses and rehydrating the body, and retaining the muscles contribute to increasing one’s fitness levels and helps in reaching one's fitness goals easily.

So the moment someone thinks of starting an exercise regime, Optimum Nutrition will play a major role. And if someone decides to begin Dieting, a good exercise program must be combined with it. Healthy Dieting and regular Exercise goes hand in hand.

Winter Health Tip #2 : Benefits of eating Sesame seeds

HEALTHY NEW YEAR 2017

So what’s different in 2017?

Is it the same old resolution to eat healthy? Lose weight? Hit the gym? ....

Or something NEW??

A New Year always brings so many resolutions... but it is important to stick to those resolutions.

How about keeping realistic goals this New Year, so to follow it easily ...

Some Realistic Resolutions one can keep to remain FIT for a longer time throughout the year :

1.       Keep smaller goals instead of targeting huge... for example - instead of keeping a goal of 20kg weight loss, lets keep it say 1kg a week or 5kg a month. Keeping smaller goals is easier to reach.

2.       Focus on Speeding up of Metabolic rate ... lead a healthy lifestyle by eating everything in moderation, and not discarding something completely.

3.       Keep yourself always hydrated ... so before feeling that THIRST, Fuel up your bodies with Water. This will also speed up the Metabolism.

4.       Complete NO to processed foods ... so basically focussing more on Natural Foods like seasonal Fruits and Fresh Veggies throughout the year.

5.       Snack smartly – The In-between meals are as important as the 3 main meals... choosing the right type of mid-morning and evening meals definitely makes a lot of difference in boosting metabolic rate thus creating inch loss.

6.       Add on to more fluids – This definitely cannot replace plain water, but including lot of fluids can bring that habit of drinking more water.. so initially start with more liquids like soups, green tea, buttermilk....

7.       Say NO to Crash Diets – No starving throughout the year, make this RESOLUTION

8.       Eating any Fruit of your choice on DAILY basis.

9.       Take a Walk – So, even if miss out on gym any day ... determine on doing that BRISK WALK daily atleast for 20 minutes.

10.   Being POSITIVE, and loving your bodies – It doesn’t matter how one look, but feeling good about oneself always keep us motivating to lose and become Fit.

Hope these guidelines help ...

Eat Better, Be Wise! Live a Healthier 2017!!