Five Healthy Tips For Diwali

1) Control on your S-O-S (Salt-Oil- Suagr )-

In festival season your meal like faral or sweets should be home made & maximum 20-25 % of your daily routine meal for a day.

2) Increase the intake of citrus fruits

Citrus fruits act as antidote for bad cholesterol, excess saturated fats, sugar & salt which come by sweets & namkeen.

3) Favorite food/sweets

First take your daily healthy meal then consume your favorite food in a set portion. Do not overeat it, because your digestive system need to work hard to get it out of the body.

4) Stay hydrated

Don’t forget to keep yourself well hydrated, water helps in flush out toxins from your body & prevent overeating.

5) Do some exercise / Burn some extra calories

Keep yourself fit & energetic to enjoy the festival.

Dt. Shahenaz Shaikh
Clinical Nutritionist & Registered Dietician
Inamdar Multispeciality Hospital

Seven Super Foods For Navratri

Fasting has been a part of holistic religious practices since ancient times. Nutritious food in fasting period establishes harmonious coordination between body, mind & soul. During fasting it is important to take care of nutrition with hydration to stay healthy & energetic.

1) Sago (Sabudana) – Sago is an excellent source of carbohydrates & provides good energy. Easy for digestion. Along with protein like milk (kheer), peanut & veggies (khichadi) improve its nutrition quality.

2) Varaiche tandul (Bhagar/Sama rice) – Sama rice gives satiety & fullness with good nutrient. It is high in fiber & low in sugar as compare to rice. Suitable to diabetics also. Sama rice is a gluten free grain with balanced carbohydrates, protein, fats, vitamins & minerals. Excellent source of nutrient during fasting.

3) Makhana (Lotus seeds) – Phool makahana are high in protein & carbohydrates which gives satiety, subsides hunger pangs & quenches thirst. Good source of magnesium as well as very low in fat & sodium.

4) Kuttu (Buckwhaeat) -Kuttu rich in all essential nutrients. Helps to provides sustainable energy for whole day. Presence of all essential nutrients in it makes us crave less while fasting.

5) Shinghara (Water Chest Nut) – Feast your fast with singhare ka dosa / idli with veggies. With all nutrients it provides alkalinity to the body. Reduces stress from body.

6) Rajgeera(Amranth)- Rajgeera is a power house of nutrient. It contains all essential amino acids, calcium fat soluble vitamin as well as water soluble vitamin. Complete source of nutrition during fasting.

7) Fruits – Fruits gives energy with fullness & satiety for longer periods. They are rich in phyto-nutrients which stay you healthy & glowing in festive season. Fruits like banana, papaya, watermelon are good source of nutrients & keeps hydration in body.

Dt Shahenaz shaikh
Inamdar multispeciality Hospital

Effects of Percussive Therapy

Clinical evidence shows that The Massage Gun is a professional grade percussive therapy device ideal to aid in the recovery of athletes, and anyone else who suffer from injuries or muscle aches.

the benefits of massage guns and percussive therapy: speedier recovery, reduced muscle soreness and lactic acid build-up which could mean less pain, improved range of motion, better blood circulation and more.

Massage guns are primarily thought of as “recovery” tools in today’s fitness culture, but you can use them for either situation. In fact, using them as a warm up tool helps get you off the hook of that dreaded foam rolling ordeal.

In theory, the percussive therapy is doing several things you want in a warm up. First off, it’s heightening blood flow in your targeted muscles. Secondly, the pulsating is turning on your sympathetic nervous system, the fight-or-flight system that preps your body for activity and sport.

It looks like a power tool, and can sound like one, too. But it just may be your best method of recovering from a tough workout — and warming up, too.

We’ve been using massage guns on our patient and the results have been strong. If you train hard and are looking for an edge, a way to recover more quickly and get into your workouts more aggressively, this is a therapy you should consider.

Make Your Office Back Friendly

Make Your Office Back Friendly

 

 If you’re like many people, you probably spend much of your day sitting at a desk. This sedentary behaviour puts you at increased risk for spending prolonged time in poor posture, potentially causing pain and discomfort. Few easy tips that will go a long way in helping your back feel better at work.

  • Desk 

Make sure your workspace has:

  • Stable desk (not wobbly).
  • At a good height (28″-30″ above the floor is suitable for most adults).
  • Large enough for your computer and has surface space for writing and other tasks.
  • Not so large that you have to over-reach to do your work. This can cause excessive strain on the spine.

 

  • Chair

Use a well-constructed ergonomic chair to help reduce fatigue and discomfort, increase your blood flow, and reduce the risk of injury to your neck and spine.

Make sure your office chair:

  • Has a good backrest that provides lumbar support.
  • Can recline (sitting upright at a 90º angle is actually not good for your spine, 100º-110º is better).
  • Is not too high (your feet should be flat on the floor).
  • Can rotate or swivel so that you can easily switch from task to task.

 

Extra Set-Up Tip! 

All other pieces of furniture and equipment must be positioned to accommodate that perfect position. It might require stacking several books under the computer screen to bring it even to head level. The screen must be at eye level and the user should sit directly in front of the screen. A sliding keyboard attachment under the desk might be beneficial.

  • Computer

Since most office work is done on computers, where your equipment is placed can make a difference in how your back feels when you are at work. Try the following:

  • Tilt the keyboard down and slightly away from you for better wrist posture.
  • Make sure your mouse is close enough so that you can use it with your arms relaxed and as close to your body as possible.
  • Place the monitor directly in front of you at eye level, not off to one side, to avoid neck and eye strain.
  • If using a laptop, consider getting an external monitor or keyboard (or both). This will allow you to move each of these components separately to create a comfortable arrangement.

 

  • Practice Safe Sitting

Even with the “best” equipment, if you are not sitting correctly, your spine will suffer. When sitting, note where your head, hands, and legs are. To avoid back pain, make sure to:

  • Sit upright with your back and shoulders against the back of the chair.
  • Avoid holding your phone between your head and shoulder.
  • Don’t slouch.
  • Arms should rest lightly on the armrests to avoid circulatory problems or nerve pressure.
  • Keep your feet flat on the floor (don’t cross your legs!).
  • Relax your shoulders while keyboarding.

 

  • Take a break

Not just a coffee or tea break, but a spine breaks. Stretch, take a short walk, get the blood flowing. When you are at your desk, avoid staying in one position for a long time. Try switching between sitting and standing.

Wouldn’t it be great to be able to leave your office feeling as refreshed as when you came in? Avoiding excessive strain on your spine can help you do just that.

 

HEALTHY DIET FOR BREAST FEEDING MOM  

                       

August 1st week is celebrated as world breast feeding week .We can promote & support breast feeding through healthy diet for lactating mothers. Feeding mother’s requirement of nutrient increases for maintenance of her own health & feed to the baby with quality of milk.

Milk production burn extra 500kcal while fulfilling your baby’s nutritional needs. Requirement of calories as well as protein is increases. Calorie counting is not necessary when you are breast feeding but diet should be based on sufficient amount of calories, protein, iron, calcium & galactogauge (food which help in breast milk production).

            Food                         Requirement
 Cereals Barley quinoa, oats , jowar  5-6 portions
 Legumes Black beans, chick peas, lentils 2-3 portions
 Milk Milk & milk products  500 – 700ml/day
 Fruits Apple, banana, dates , figs  2-3 servings /day etc
 Green veggies Spinach , methi, green math , shepu 1-2 portion
 Dry nuts Almonds (6-8no) , coconut, sesame seed

Galactogauge in your daily diet

Methi seeds- 1-2 tsp/day

Fennel seeds- 2 -3 tsp /day

Garlic+ flax seed+ sunflower seed chutney- 2 tsp/day

Coconut+ jaggary+ edible gum+dry nuts mixture – 30 to 40gm/day

Sufficient intake of water is necessary.

Adequate & healthy eating is the key to nourish well to your baby.

Personalized plan with qualified dietician works better to fulfil the need.

 

Dt. Shahenaz Shaikh

Clinical Nutritionist & Regd. Dietician