Nutrition for Indian Women

It is International Women's day today.While the world is still talking about women have created waves in most toughest waters,the health status and nutritional status of women are remains a cause of concern.A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility and combat stress.Some top tips of how women can eat healthy and successfully fight challenges around her.

 Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Top diet and nutrition tips for women

• Focus on whole, plant-based foods. Micheal Pollan's words-Eat food.Not too much.Mostly plants seem to fit the first tip for healthy eating in women.Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and other legumes to give you filling fiber and keep you going throughout the day. Try to find minimally processed or locally grown foods whenever possible and make these foods the mainstay of your diet.
• Make your bones stronger. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also include Ragi,green leafy vegetables and whole legumes in your daily diet.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as fish,lentils, spinach, almonds, and iron-fortified cereals.Add dates to your daily diet.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.
• Eat right protein:Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating too much animal protein can cause calcium loss and lead to a decrease in bone density and osteoporosis. Include more of  beans, nuts, seeds, peas etc.Also replace Cheese with Paneer, processed meat products with home-made ones.
• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Don't leave out the carbs:You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates.Replace refined cereals partly with millets like Varagu,Ragi,Jowar etc. 
• Eat the good fats: Many women think tha fat is bad for their health.But eating the right kind of fat is waht is important.Go for nuts like Walnuts,almonds,Use more of Sesame oil or coconut oil in our cooking.Stay away from trans-fatty acids laden products and processed meat.
• Avoid crash diets: Unfortunately most of these diets are promoted as healthy eating diets.But they can only lead a crash in your  body's metabolism leading to various disease condition and malnutrition.
• Eat your meals regularly:Never starve too much between meals.This may lead to various alimentary disorders like acidity,gastritis and ulcer.

• What to eat to avoid PMS:

• Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
• Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
• Add essential fatty acids to your diet. 
• Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.
• Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Whenever fatigue hits you make sure you are eating enough B-comlex vitamins.

Do undergo routine health checkups
After 25 years: once a year
After 45 years: twice a year

Hey women ,your body is very precious.Remember your health best jewel you can wear and the best ever fashion statement.

The right way to weight loss!

  Another year begins and so begins the never ending struggle to lose weight? 

 A goal misinterpreted!

Weight-loss mania has only created an industry more of woes now.Every time one wants to lose the options available are some these- mysterious diets,magical Powders,fascinating drinks, miraculous surgeries,extra-ordinary gadgets and crazy weight-loss programs from all kinds of brands local and international who safely tag them as 'healthy'.

                                   In most ideal cases one stats with a weight losing expedition and then finds himself suddenly hitting a road block with  a point of no return.All the while losing health and not weight. Even if you have been successful in losing those few flab  to your horror you might find everything coming back to you in double once you have stopped those regimens!

So here some weight loss myths which are busted, so trust me there would no more!

1. Crash Dieting:Simple, a crash diet is nutritionally imbalanced. It will lead you into troubles more than one. Eating one of those diets with only fruits, vegetables or juices can be detrimental to your health. You might lose some kilos here and there but it drains you of all the reserved energy and nourishment.
2. Missing meals:The most common myth is that missing meals can reduce weight. But it is actually other way round. It puts on weight and leads to you into obesity. If you miss one meal you then you tend to binge the next but might not burn the food you ate that is converted in to more fat. Always remember break-fast is a must. Every big meal should comprise at least 2 servings of complex carbs.
3. Dieting with ‘Sugar-free’ foods:The most dangerous myth about dieting is to go on Sugar-free beverages, sweets and artificial sweeteners  for weight loss.But all these contain Aspartame which can kill your heart’s health and in the long run invite Lifestyle disorders affecting you. It is better if you could use healthier sweeteners like Palm sugar, Agave sugar or honey instead.
4. Going without fat:A little fat is good for you. A total fat-free diet cannot reduce kilos in a big way. It is important to have foods with good fats like omega fatty acids and MUFA. Nuts like walnut, Avocado and olive oil are sources of good fats.
5. Curbing cravings:Another weight loss myth is to resist cravings .Whenever you are tempted to eat your favourite food, just go for it. But have small portion of the same. If cravings exceed too much then it will surely have a bad effect on your weight loss program!
6. Going for single food wonders: You might some natural and synthetic foods that claim to reduce your weight like 'magic'.But this risks your long-term health in the form of hormonal and physiological disorders.
7. Gym fantasies: I call them as 'Gym fantasies' .Workouts can do the job of weight-loss only if you continue them atleast for a year continuously.Never stop it all of a sudden unless the reason is unavoidable.If you plan it discontinue do it gradually by replacing activities of atleast 30% calorie burn out .Also be careful with your eating once you stop the workouts as you will be staying that 'hungry'.

 Some better ways are-
Weight-loss ideas at home with you:

1.Eat right food that suits your body
2.Exercise well to attain fitness not Abs.
3.Listen to your body and train your mind.

But stop the insanity,resolve to discover a new you! Focus on health not on weight.