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  • After Diwali Detox

    In Health Tips On 01 November 2016

    Like many other celebrations all over the world, food plays a central role in Diwali. Exchanging gifts, which include sweets and dried fruits, is an important aspect of the holiday. It is common for friends and families to eat big meals throughout the day and put the %u201Cdiet%u201D aside, indulging in a variety of high fat, fried foods. Diwali is the perfect time of year to indulge. As friends and family rejoice together and sweets and snacks are lavishly distributed, it can also mean that high calorie temptation is always close at hand. Especially so, if you are fighting the battle of the bulge, making a tremendous effort to keep your weight, cholesterol and diabetes in check. Not surprisingly, this season can offer the most dangerous pitfalls for good health. %u201CIf you cook for Diwali, try making more baked foods rather than deep frying foods. You can also cut down on some of the ingredients. Cutting the sugar in half or substituting low-fat milk for whole milk will also make a difference. It will still taste good and it will have half the amount of sugar or fat. These small changes really do add up,%u201D Detoxify Yourself After Diwali Digestive system will come to the normal working state, once you detoxify your body after Diwali Our body gets overloaded with too much of sweets, oily food and much more and detox is a process by which our body gets rid of the unhealthy substances. Drink Plenty Of Water:  Water works wonders and drinking plenty of water helps to flush out the toxins accumulated inside the body. Start With Lemon Or Herb Tea: One of the best methods of detoxing is to start your day with lemon water.  Say No To Sugar:  Diwali celebration is loaded with sweets. Try to avoid soft drinks, ice creams, chocolates and other food items which is full of sweeteners. But you can have fruits because it contains natural sweeteners and they also help detoxify the body. Raw And Fresh Foods: One of the effective methods to detoxify is to have raw and fresh foods, especially after the festival   Frequent Meals And Lesser Portions: Try to have lesser portions of meals and that too in frequent intervals. Make your intake 5 to 6 times than the regular 3 to 4. This helps your body to detoxify at a faster pace.  Exercise And Pamper Yourself, But In A Healthy Way: Exercise is the best option to make your body healthy overall and to detoxify. You can also go to a spa and try a massage that helps to rejuvenate and relax your body. Both exercise and massage can help make you stress free and rejuvenated after the festival. Diet tips for celebrating Diwali Food during Diwali is traditionally sweet. Sugar and ghee are present in many of the foods which means they are often highly calorific and the sugar will raise blood glucose levels quickly. Exercise portion control Some of us can do this better than others. If you have sufficient will power, taking smaller portions of sweet foods will allow you to get a good taste of Diwali without your blood sugar levels suffering. Halving or even taking quarter sized portions of sweet foods will allow you to enjoy a greater variety of sweets. Keep a count of what you%u2019re having as it can be all too easy to lose track. Make your own sweets If you make your own sweets, you have much better control of how much sugar, carbohydrate and calories will be in the food. If you need to watch your calorie intake, use less oil for any fried foods and use more healthy oils such as olive and avocado oil. If your blood sugar levels are at risk of going too high, read our guide on diabetic friendly baking. Plan your meals Include veggies and fruit Avoid skipping meals Watch out for portion sizes Snack wisely Healthy cooking Increase physical activity  


    In Health Tips On 01 November 2016

    The easiest form of exercise and the best way to keep our muscles toned and one of the best ways to provide proper lubrication to our joints, is definitely a Brisk Walk. Since it suits all age groups and requires no investment in terms of any instrument or equipment, people have no qualms about getting into the routine of a Brisk Walk; however, if not done in the right way, it could lead to serious injuries and ill effects, as well. Today, we shall revisit a few points to ponder upon the right ways of going ahead with the Brisk Walk Regimen. A FEW FACTS ON THE BENEFITS Walking lowers the stress hormone cortisol, does burn some calories (not very many) Walking is not an only an exercise but rather a necessity One issue with walking is that many insist on aerobic power walking, not realizing leisure walking is likely the better option. This highlights the difference between weight loss thinking and fat loss thinking A study out of Japan published in the Journal of Physiological Anthropology in March of 2007 showed some very interesting metabolic effects of walking, especially when done in a natural environment It concluded that walking in a nature setting like the woods or parks, seems to have an even greater impact on overall health This study shows that exercise is not always just about calories, but that the hormonal activity generated in response to the surrounding environment, is also having a positive impact TIME OF WALK If you are keen for the outdoors, then the best possible suitable time would be when the sun is still smiling at us, perhaps in the morning This is due to the fact that post sunset or during the night, plants consume oxygen but they don%u2019t release any Although plants respire 24/7, the net effect during the day time is that plants produce more oxygen than they consume So it is for us to draw in the benefits of inhaling more oxygen in the fresh morning air Energy consumption is same no matter what time of day a person walks. So alternatively, you could go according to your convenience Outdoors could be enjoyed by immersing the soul in the sounds of the mother nature, including the chirping of the birds. All of which has a soothing effect on our mind as well and general wellbeing THE WAY TO GO ABOUT IT Walk a little initially and then gradually increase the pace and time Warm up and cool down with a slow, gentle walk to ease you up Take light, easy steps and make sure your heel touches down before your toes Walking on the grass rather than the concrete flooring is considered any time better Choose walks that suit your age and fitness level Brisk walking means that you can still talk but not sing, and you may be puffing slightly Keep a moderately intense pace about 15 or 16 minutes per mile It is suggested that a 30 to 45 minutes of walk does show good results WHAT TO EAT AND WHEN PRE-WALK TIPS We should eat one hour prior to going for the walk The reason being if we walk in empty stomach or perhaps 2 to 3 hours after a meal, then the chances of our sugar level will plunge down and this may lead to falling unconscious You could have plain lime water, juice of 1/4th lemon in 1 glass of water, if need be during the walk POST WALK TIPS Since, protein needs to be replenished in the muscle mass, one can have sugarless curd, after finishing the walk Alternatively, few roasted nuts like almond, pistachios or groundnuts. Else a vegetable salad mixed with these nuts and lime juice. Your muscles will be happy to get the surge of protein. One-hour walk does not require us to have water, so it can be avoided Plain lime juice is good, which need not be sour at all. You could also have %u201Chomemade Indian gooseberry juice(amla)%u201D Try to avoid having sugary drink or heavy carbs immediately after the walk, as the burnt down calories will be knock back BEST SUITED CLOTHING & FOOTWEAR Wear lose clothing that is made of a breathing fabric and can soak in the perspiration well Dressing too warmly can increase sweating and build up body temperature, which can cause skin irritations. A good pair of walking shoes would help Wrong footwear or walking action can cause foot or shin pain, blisters and injuries to soft tissues Make sure your shoes fit snugly and have appropriate heel and arch support The latest research however, emphasises on bare foot walking. This practice is being propagated by Model Milind Soman, who has been conducting quite a number of walkathons in Namma Bengaluru, in the last few years Cotton socks are the best to soak in the foot perspiration REAPING MORE BENEFITS During the walk, swing your arms back and forth keeping the elbow at 90 degrees This will mobilize the shoulder joints and heal any pain that arises from the considerable amount of time spent on keyboards and keypads This helps strengthen the muscles of the arms and back PRECAUTIONS Do not take shower immediately after the walk, with cold water Have few sips of lime juice and let the perspiration dry out completely Those with back pain (especially the lower back) and knee pain, should avoid walking on an inclined planes or path If you happen to suffer from any condition, and intend to start Brisk Walking, it is always better to consult your doctor first. Discuss whether you need to take any precautions and follow your doctor%u2019s suggestions about whether you should go for brisk walk, and also how you should go about it. I would like to conclude by what the experts have to say: %u201CWalking in general is great so don%u2019t get obsessed with whether you are doing it right.  Any walking is perfect, but if you want to get a little more out of your walking you can make two simple changes: Change your power walking to leisure walking Whenever possible walk in nature based settings    


    In Health Tips On 01 November 2016

    Developing healthy eating habits isn%u2019t as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.   Secondly, fruits, vegetables, grains, and legumes%u2014foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol%u2014should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.   You should also try to maintain a balance between calorie intake and calorie expenditure%u2014that is, don%u2019t eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.   Following these three basic steps doesn%u2019t mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.   You can also view healthy eating as an opportunity to expand your range of choices by trying foods%u2014especially vegetables, whole grains, or fruits%u2014that you don%u2019t normally eat. A healthy diet doesn%u2019t have to mean eating foods that are bland or unappealing.   The following basic guidelines are what you need to know to construct a healthy diet.   1. Eat plenty of high-fiber foods%u2014that is, fruits, vegetables, beans, and whole grains. These are the %u201Cgood%u201D carbohydrates%u2014nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there%u2019s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).   2. Make sure to include green, orange, and yellow fruits and vegetables%u2014such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.   3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they%u2019re calorie-dense.   4. Cut down on animal fat. It%u2019s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.   5. Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.   6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.   7. Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entr?e, split a dish with a friend, and don%u2019t order supersized anything.   8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.   9. Eat a variety of foods. Don%u2019t try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.   10. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can%u2019t get the optimal amount from foods, take supplements.   11. Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the %u201Csynergy%u201D that many nutrients require to be efficiently used in the body.   12. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.   13. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.  

  • From a Nutritionists Diary-- The exotic Plantain flower and fruit(raw and ripe)---

    In Health Tips On 28 August 2015

    Importance of plantain flower and fruit (raw plantain) and ripe banana Both the South Asians and Southeast Asians use banana flowers as a vegetable. They use it either raw or steamed . They also use banana flowers in soups, curries and fried foods. The flavor resembles that of artichoke. What Are the Benefits of Banana Flowers?  Banana, plantain or Musa paradisiaca is a large, herbaceous plant native to India and Southeast Asia. Purple buds appear from the heart of the tip of the stem and develop into tubular, white flowers. Along with dietary fibers, proteins and unsaturated fatty acids, banana flowers are also rich in vitamin E and flavonoids. They are part of many cuisines in the world. They also possess immense medicinal value. However, there is no scientific information to determine the side effects and drug interactions of banana flower. It should, thus, be used only under the supervision of a doctor. Infections Ethanol-based extracts of banana flowers inhibit the growth of pathogenic bacteria such as Bacillus subtalis, Bacillus cereus, and Escherichia coli in the laboratory and may help heal wounds and prevent infections. Another study states that ethyl acetate extracts of banana flower may inhibit the growth of the malarial parasite Plasmodium falciparum in vitro. However, these benefits have not been proved in clinical and Pharmaceutical Research.” Nutritional Value Of Banana Flower:  100g of banana flower offers a nutritional value of----  51 kcal,1.6g of Protein,0.6g of Fat,9.9g Carbohydrates,5.7fgof Fiber,  56mg of Calcium,73.3mg of Phosphorous,56.4mg of Iron,13mg of Copper, 553.3 mg of Potassium,48.7mg of Magnesium,1.07mg of Vitamin EBenefits Of Banana Flowers: These flowers are pretty, but not merely decorative elements. They have a host of health benefits ---Some of the health benefits of banana flowers are: Wards Off Infections: Banana flowers treat infections, thanks to their ethanol based extracts. Banana flower inhibits the growth of pathogenic bacterias. Some of them are bacillus subtalis, bacillus cereus, and escherichia coli. Banana flower also helps heal wounds. According to a study, banana flower extracts can also inhibit the growth of the malarial parasite plasmodium falciparum in vitro.  Reduces Free Radical Activity: The presence of free radicals in the body can cause serious problems. Fortunately, the extracts of methanol present in banana flower possess antioxidant properties. These flowers perfectly handle free radicals that cause damages to the body. It treats many health issues, such as premature aging and cancer. To make the full use of the antioxidant property of these flowers, include them in health supplements.  Reduces Menstrual Bleeding: Menstruation brings pain to many women. Some suffer from severe PMS symptoms, while others bleed excessively. A cup of cooked banana flowers can help deal with these problems. Cooked banana flowers along with curd or yogurt increases the progesterone hormone in the body and reduces bleeding. Manages diabetes and Anaemia: Calculated intake of banana flowers reduces blood sugar levels. It also increases the total hemoglobin levels in the body. However, as with antimicrobial activity, the hypoglycemic effects of banana flowers haven’t been proven conclusively. Rich Source Of Vitamins And Minerals: Banana flowers contain various vitamins like Vitamin A, C, and E. They also contain potassium and fibers. This makes them an excellent health food and a source of healthy nutrition Boosts Mood And Reduces Anxiety: Don’t reach for an anti-depressant, if you are feeling down and out! Try banana flowers instead! Since they contain magnesium, banana flowers reduce anxiety and boosts the mood. They are natural anti depressants without any side effects. Helps Nursing Mothers: Nursing mothers face many problems when it comes to breast feeding. One of the major problems that they face is reduced milk supply. Banana flowers boost the supply of milk that help the Nursing mothers feed their babies better.These are some of the benefits of banana flowers. When combined with bananas, you can reap all the wonderful health benefits they have to offer. Diabetes Oral intake of 0.15 to 0.25 g per Kg of body weight of chloroform extracts of banana flowers for 30 days may significantly reduce the blood sugar levels and increase the total hemoglobin level in rats, as per the results of a study published in  March 2000 However, as with antimicrobial activity, the hypoglycemic effects of banana flowers have not been proved clinically. It is important to talk to a doctor determine the dosage that is right for you. Antioxidant Activity Methanol extracts of banana flowers possess antioxidant properties and thereby stabilize the free radicals formed as a result of various metabolic processes in the body. If the free radicals are not neutralized, their unstable electrons react with the DNA and proteins of human cells and alter their properties. This can lead to several chronic conditions, including cancer and heart disease. Menstrual Bleeding : Consuming one cooked banana flower with one cup of curd or yogurt is one of the most efficient way of treating excessive bleeding during menstruation, says the website Himalayan Home Remedies. The cooked banana flower and curd combination increases the level of progesterone in the body and thereby reduces bleeding associated with menorrhagia. Health benefits of green plantain There is much more than meets the eye with the green plantain. Many do not realize that the green plantain is more than just an exceptionally starch-rich fruit of the plantain shrub/tree, but has a complex biochemistry, with pharmacologically active properties. Raw Bananas actually contain the catecholamines dopamine and norepinephrine, the very same adrenal hormones released in the human body when it undergoes the typical \"fight-or-flight\" response. It is believed that the banana plant uses the biosynthetic pathway for catecholamines when under the stress of attack to fight off infectious pathogens such as in crown rot disease. Some varieties excrete a form of serotonin in their sap, and there is even mention in the biomedical literature of the discovery of the NSAID drug naproxen (trade name Aleve) within the banana Green Plantain has anti Diarrheal quality Before a banana is ripened, while it is in its green state, it contains starches which are resistant to digestion, but have been studied in combination with pectin to significantly reduce intestinal permeability and fluid loss in those suffering with bouts of diarrhea.  Even when used without pectin, green banana has been found to hasten recovery of acute and prolonged childhood diarrhea . Green Plantain has Anti Ulcer Activity Banana powder has been studied to prevent ulcer formation induced by a variety of drugs, including aspirin.indomethacin,phenylbutazone, prednisolone, cysteamine and histamine. Researchers have found that banana powder treatment not only strengthens mucosal resistance against ulcerogens but also promotes healing by inducing cellular proliferation. One of the anti- ulcer compounds identified within unripe banana is the flavonoid known as leucocyanidin, and which is particularly effective against aspirin induced erosion   Green Plantain peel Supresses Prostrate Gland Enlargement Green Plantain peel has been found to suppress testosterone-induced prostate gland enlargement.  Green Plantain consumption protects the body from UV -B light ---

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Monika Patil

Nutritionist/ Dietician in Aurangabad, India 

Eating disorders   Developing nutritional care plans. Looking for weight loss diet or a Dietitian in Aurangabad? Interested in excellent weight loss service online? Then contact me. You can view reviews and experience of clients who have successfully reduced weight through healthy weight loss diet charts. No Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstantiated claims! Dietitian Monika's diets aim at overall nutritional correction with comprehensive individual assessment,  with long term results and benefits.