Article, Heart Health and Blood Pressure

How a Dietitian Can Help You Manage Cholesterol Levels Effectively

High LDL cholesterol has become one of the most common ways of life in India nowadays. There is an upward push in sedentary habits, strain, and a weight-reduction plan high in refined foods and saturated fat. This keeps wholesome cholesterol levels, which has become a task for plenty. While medicines can assist, a balanced weight loss plan remains the cornerstone of cholesterol management. This is where a certified dietitian plays a critical role. A dietitian now not only helps you understand what to eat but also creates a practical, sustainable plan. It is tailored to your possibilities, lifestyle, and scientific records. Let us explore how a dietitian can guide you to manipulate cholesterol levels efficiently — using acquainted, healthy Indian food. 1. Understanding Cholesterol the Right Way Before jumping into food alternatives, a dietitian enables you to understand the distinction between “proper” (HDL) and “terrible” (LDL) cholesterol. HDL allows clear excess cholesterol out of your bloodstream, whilst LDL can deposit cholesterol in your arteries, increasing the chance of heart disease. Many human beings accept as true that averting fat altogether is the key, but that is a delusion. A dietitian courses you in identifying fats that support heart health, together with those determined in nuts, seeds, and cold-pressed oils, and spotting fat to limit, including butter, processed ingredients, and fried gadgets. 2. Designing a Personalized Vegetarian Meal Plan If you need, I also can extend this segment with sensible examples of customized vegetarian meal plans inside the identical easy, humanized fashion. 3. Encouraging the Right Types of Fats: A dietitian is not going to eliminate fats, but rather support you in selecting heart-healthy fats. These might include: Incorporating those properly-overweight assets into your daily food regimen can certainly enhance HDL (appropriate cholesterol) and decrease LDL (bad cholesterol), selling a more potent and more healthy coronary heart. 4. Boosting fiber Naturally with Indian Foods fiber plays an essential role in lowering LDL cholesterol by binding with it inside the digestive machine and lowering its absorption into the bloodstream. A dietitian can manual you in which includes the right sources of fiber out of your ordinary Indian food plan. Some exquisite alternatives encompass: 5. Balancing Portions and Optimizing Meal Timing: Portion management is a key element of managing LDL cholesterol efficiently. Even healthy meals can be counterproductive when eaten in large quantities. A dietitian enables you to recognize how much your frame virtually desires and how to distribute food during the day to keep away from overeating. Simple practices that include choosing lighter dinners — e.g., a bowl of vegetable Dalia, or veg-khichdi, idli+ veg sambhar, rice+veg-kadhi. Include salad/ soup, or 3-course soups ~ winter delights — can prevent extra calorie intake at night. Maintaining a constant ingestion sample additionally makes a difference. We should be finishing dinner at least 2-3 hours earlier than bedtime. Also, fending off past due-night time munching permits your body to process food better and helps balance levels of cholesterol. 6. Recommending Healthy Cooking Methods Indian cooking regularly includes deep-frying, however a dietitian let you adopt healthier techniques without compromising taste: Small modifications like those can have a big effect on your coronary heart fitness through the years. 7. Adding Functional Foods and Spices. Indian kitchens are wealthy in natural elements that assist healthy levels of cholesterol. A dietitian can guide you on how to consist of them in your day by day food: Incorporating those substances into your daily food provides taste, variety and also supports a heart-healthy food plan. Every meal can be a step in the direction of better health! 8. Providing Continuous Monitoring and Motivation Managing cholesterol is not a one-time effort — it is a way of life. A dietitian monitors your progress through follow-up consultations, allows you to interpret your blood reports, and makes changes when needed. They also encourage you to stay regular with dietary and lifestyle conduct like walking, yoga, and hydration. Conclusion Dietitian Anuradha does not simply provide you with a diet chart. She empowers you to construct a protracted-time period, heart-healthy relationship with food. Achieve this by using traditional Indian ingredients accurately, balancing your food, and making clever lifestyle choices. You can successfully manipulate low cholesterol and enjoy better basic fitness. With Dietitian Anuradha, you will be equipped to take care of your cholesterol levels certainly and sustainably.

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_Wedding Weight Loss
Article, Women Health Nutrition

How to Plan Your Wedding Weight Loss Diet Effectively

Organizing a wedding is among the most thrilling and emotional experiences one can undertake. Selecting the appropriate venues, vendors, and guest list is crucial, as both the bride and groom aspire to look and feel their best on this significant occasion. A primary objective? To shed a few kilos in a healthy and sustainable manner. If you are curious about how to effectively plan a weight loss diet for your wedding, the solution lies not in fad diets or leftover meals, but in providing your body with wholesome, balanced, and locally sourced foods. As a dietitian based in Kolkata, I have assisted numerous clients in preparing for their wedding day. When you walk down the aisle, you will have a comprehensive guide to achieve your ideal shape and ensure you feel confident, energetic, and radiant. 1. Establish realistic weight loss objectives Take a moment to clarify your intentions before diving into meal plans and workout routines. A healthy rate of weight loss typically ranges from 0.5 to 1 kg per week. Therefore, if you have three months leading up to your wedding, aiming to lose 5-8 kg is both achievable and safe. Steer clear of crash diets that promise quick results, as they can leave you feeling weak, lethargic, and fatigued. 2. Recognize your body’s requirements Nutritional needs vary significantly depending on factors such as age, current weight, lifestyle, and health status. Also, you don’t want to loose the glow for your wedding. A personalized approach is always preferable to mimicking a diet found online. In Kolkata, Dietitian Anuradha Sharma, seeking advice from a qualified dietitian can assist in customizing your diet to suit your body type, daily routine, and timeline. 3. Select appropriate foods – Prioritize local and seasonal options The most effective diet for your wedding does not necessitate imported ingredients or extravagant supplements. Believe it or not, the key to a healthy lifestyle is already available in your kitchen. Include: Complex carbohydrates: Rice, poha, oats, millets (including millet, jowar, ragi), and whole wheat bread offer sustained energy. Lean protein: moong dal, lentils, rajma, gram, cheese, curd, eggs, and lean cuts of chicken or fish (for non-vegetarians). Healthy fats: Incorporate mustard oil, coconut, peanuts, and ghee in moderation. Steer clear of refined oils. Fruits and greens: Ensure that at least half of your plate is filled with fresh produce—nutritious leafy vegetables such as spinach, methi, or bathua, along with seasonal fruits like guava, papaya, apples, or berries for essential nutrients, minerals, and fiber. Hydration: Begin your day with warm water mixed with Jera water or lemon. Herbal teas such as basil or ginger tea aid in enhancing metabolism. Avoid: Refrain from consuming: Deep-fried snacks (such as samosas and pakoras) Additional Chinese items (including maida, sweets, and sugar chai) Excessive amounts of white rice Refined flour products (maida-based items like naan, biscuits, and bakery goods) Carbonated beverages and packaged juices Also avoid Fad diets 4. Practice mindful eating and portion control Regardless of how nutritious your food choices may be, consuming large portions can still lead to weight gain. Utilize smaller plates to help manage portion sizes. Chew your food slowly and minimize distractions, such as screens, while eating. Adhere to the 80-20 principle: Stop eating when you feel 80% full. Avoid having late dinners; aim to complete your last meal by 8 PM. 5. Organize a meal in accordance with your program Preparing for your wedding will keep you occupied, but consuming food at irregular times can interfere with your metabolism. Adhere to three balanced meals and two light snacks. Example food plan for wedding weight loss: Early morning: hot water with lemon or soaked fenugreek seeds + nuts and seeds  Breakfast: Plain Dosa + 1 Fruit with Vegetable Upma / Moong Cheela / Coconut Chutney + add milk/ sprouts/ sattu for protein Mid-morning: coconut water + fruits Lunch: 1-2 rotis, a portion of vegetable lentils/ curd paneer, a small amount of rice, and salad Evening Snack: Lemon and Chaat Masala with Roasted Chana / chana zor garam chaat/ peanuts/ sprouts chaat Dinner: A bowl of lentil/ bean soup accompanied by light khichdi or stir-fried vegetables + corn 6. Do not overlook physical activity Although diet is crucial, physical movement aids in accelerating metabolism and enhancing your mood. An expensive gym membership is not necessary. A daily 45-minute session of walking, yoga, or dancing can suffice to burn calories and alleviate stress. 7. Beauty Sleep and stress management considerations The wedding planning process can be stressful, leading to emotional eating or sleepless nights—both of which can impact your weight. Aim for at least 7-8 hours of quality sleep and incorporate deep breathing exercises, meditation, and music therapy into your routine. 8. Maintain consistency and monitor your progress Weigh yourself weekly rather than daily. Take progress photographs and measure your body every 2-3 weeks. Celebrate small victories – feel better or more energetic in your attire. 9. Be cautious of “rapid results” Refrain from endorsing detox teas, weight loss pills, or starvation diets online. While these may yield temporary outcomes, they can lead to swelling, hair loss, and fatigue – conditions you certainly wish to avoid before your significant day! Final thoughts The objective of a wedding weight loss plan extends beyond merely looking attractive in photographs. As you embark on a new phase of life, it is about feeling confident, robust, and vibrant. With appropriate nutrition, a touch of discipline, and the guidance of a professional, you can attain your ideal physique without jeopardizing your health. If you are unsure where to begin or require a tailored plan that aligns with your schedule, preferences, and body type, seek advice from a certified dietitian in Kolkata. You deserve to feel your best, not only on your wedding day, but every day.

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Cholesterol
Article, Heart Health and Blood Pressure

Say Goodbye to High Cholesterol – Expert Diet & Lifestyle Consultation

High cholesterol has quietly emerged as one of the most common lifestyle worries in today’s rapid-paced world. Often known as a “silent” circumstance, it doesn’t commonly show symptoms until it results in extreme health issues like heart disease, stroke, or arterial blockages. But with the right, healthy diet for cholesterol management,, with lifestyle adjustments, can help. This enhances your basic heart health naturally. If you are seeking out excessive cholesterol control without useless complications, it’s time to focus on nutrients. Healthy behaviour and expert steering from a professional dietitian is a must. Understanding Cholesterol – The Basics Cholesterol is a fatty substance found in each cell of your body. It’s vital for producing hormones, diet D, and digestive enzymes. However, when cholesterol levels go out of balance — mainly the “horrific” LDL cholesterol — it can cause fatty deposits in your arteries, leading to restricted blood flow and a better chance of coronary heart disease. The key to High Cholesterol Diet plan manipulation is reducing LDL ranges even as maintaining or growing HDL ranges via a balanced cholesterol weight loss plan and normal physical hobby. Causes of High Cholesterol Some elements are past your control, together with genetics, age, or certain medical situations. However, way of life factors play a big function: Dietary for cholesterol management Your excessive ldl Cholesterol Diet healthy eating plan ought to raise awareness on meals that evidently lessen LDL ldl cholesterol and promote coronary heart health. 1. Eat greater soluble fibresSoluble fibre acts like a magnet for LDL cholesterol, attaching to it and helping your body to flush it out. This procedure helps clean arteries and improve heart fitness. 2. Choose Heart-Friendly FatsReplace risky saturated fats with unsaturated fat that nourish and guard your heart. These wholesome fats can help lower terrible ldl cholesterol and enhance common cardiovascular well being. 3. Plant -Select the proteinReduce red meat intake and choose protein from plant protein.Source: Beans, Chole. 4. Add greater fruits and vegetablesThey are wealthy in antioxidants, nutrients and minerals that fight irritation and support heart characteristics. 5. Avoid trans fatGive it to the baked snacks, fried fast food and cooked items with hydrogenated oils. Sample Diet Plan for Managing High Cholesterol A considerate meal plan can play a chief function in lowering ldl cholesterol and protecting your heart. Here’s an example of a coronary heart-healthful every day routine: In the morning (just after waking up): Start to gently wake up your system to mix your day with fresh lemon juice with a glass of warm water. Alternatively, Boost your omega-3 naturally with a teaspoon of ground alsi (flax seeds) or add walnuts (akhrot) to your daily diet for a healthy dose of essential fatty acids. Breakfast: Have a bowl of cooked oats crowned with nuts and berries for a nutrient-wealthy starting, alongside a cup of green tea to offer antioxidants and raise your metabolism. Mid-Morning Snack: Enjoy an easy apple or pear, paired with 5–6 almonds which have been soaked in a single day for higher nutrient absorption. Lunch: Choose both rice or whole wheat chapati, served with a part of dal, some lightly sautéed vegetables, and an aspect of sparkling salad for fiber and hydration. Evening Snack: Snack on roasted makhana or sprouted moong for a healthy protein boost. This keeps you energized and full until dinner. Dinner: Enjoy steamed or lightly pan-fried rohu with masala, or besan chilla with spinach. Pair it with amaranth or jowar upma for a nourishing end to your day. Lifestyle Habits for Healthy Cholesterol Levels Why Professional Guidance Matters Working with a professional dietitian could make all of the difference. A personalized excessive ldl cholesterol weight loss plan takes into account your medical records, day by day recurring, and meals options—making sure that your effects are each effective and sustainable. At Dietitian Anuradha’s, every plan is crafted to deliver lengthy-time period blessings—balancing nutrients, guiding way of life adjustments, and imparting sensible suggestions you could effortlessly observe at home. Take the first step in the direction of higher coronary heart fitness these days. With the right nutrients, healthy habits, and professional steerage, you can effectively lower ldl cholesterol and shield your coronary heart for years to come.

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Nutrition for Women in Their 30s & 40s
Article, Women Health Nutrition

Nutrition for Women in Their 30s & 40s: What to Eat & What to Avoid

During their thirties and forties, women experience slower and subtle yet impactful shifts within their body. There is an increase in the likelihood of developing conditions like diabetes, hypertension, and thyroid disorders. Additionally, the bone density in women may start to decline, and their metabolism may start to slow down. Hormones start to fluctuate. Unhealthy eating is more tempting, and professional responsibilities, coupled with family and social commitments, add to the chaos.  Hence, nutrition for women at this age is very important. Nutritional deficits are not the only factors that need to be tackled whilst entering middle age. The proper nutrition actively mitigates the risk of diabetes and hypertension, among other chronic lifestyle diseases. With muscles, bones, and overall vitality, strong nutrition balanced during this time is essential. Instead of relying on shortcuts, this is the perfect time to eat for the long-term restoration of the body and vital energy.  What Makes These Years Important for Your Well-Being   Skin elasticity and bone strength are two of the numerous aspects of a woman’s body that rely on estrogen and can suffer with its gradual decline in the mid thirties. Increased risk of developing perimenopause may cause irregular periods and a multitude of other symptoms in addition to mood disorders. As the body accumulates these changes, a diet rich in nutrients actively strengthens the body and protects vital functions. Additionally, a well-rounded diet can play a massive balancing role in the body’s ability and aid in long-term support. Nutrition for women should include 1. Calcium and Vitamin D for Firm and Healthy Bones The aging process can be rough.  Furthermore, the deterioration of bones begins to ramp up after the third decade of life, necessitating the intake of Vitamin D is a big deal, let’s not kid ourselves. Where to score it? Think low-fat dairy, those fancy plant milks with “fortified” plastered on the label, spinach, ragi (underrated, honestly), sesame, and almonds. Oh, and don’t forget the OG source—just step outside. Sun’s free. Ten, maybe fifteen minutes and boom—your body’s cranking out vitamin D like a champ. 2. Lean Proteins: Muscle & Hormones Need Some Love Look, muscle mass isn’t forever. It starts bailing as you get older—rude, I know—so protein’s important. Plus, your hormones are basically running the show, and they need the good stuff. Stock up on: Lentils, chickpeas, tofu, paneer & other dairy, non-veg if you take. Whatever floats your boat. Pro tip? Cram a little protein into every meal, even evening snacks. It helps keep you full and your blood sugar from acting like a rollercoaster. 3. Healthy Fats: Not All Fats Are the Enemy Let’s squash the “all fat is evil” myth. Omega-3s? Total game-changer for your brain and heart. They even chill out inflammation. Best picks: walnuts, chia seeds, flaxseeds, other nuts and seeds. You know the trad practices that are coming back to life.  4. Fiber: Your Gut’s BFF Fiber isn’t just for your grandma, okay? It keeps things moving, supports your heart, and helps keep sugar levels in check. Where to find it: oats, brown rice, whole wheat bread, veggies, fruits, pulses (take sprouts too). Mix it up. 5. Iron & Folate: Energy On Tap If you’re always tired, maybe it’s not just “one of those days.” Iron deficiency is a sneaky culprit, and folate’s right up there in importance for cell repair and blood health. Get it from: spinach (again!), beetroot, lentils, fortified cereals, lean meats. You’re welcome. 6. Antioxidants: Skin & Cells in the Spotlight Want that glow? Antioxidants are your ticket. They fight the bad stuff (oxidative stress), slow down aging, and keep your skin looking fresh. Best sources: berries, citrus, tomatoes, carrots, green tea, basically anything bright and colorful in the produce aisle. 7. Hydration: The OG Beauty Hack Water isn’t just for thirsty people. It does everything—boosts metabolism, helps detox, keeps your skin less, well, crusty. Tip: Aim for 8–10 glasses, and toss in water-rich foods like cucumber and watermelon if plain water bores you to tears. Stuff to Avoid (or, at least, restrict) 1. Refined Sugars Cakes, sodas, packaged “fruit” juice—these guys spike your insulin and mess up your hormones. Not cute. 2. Salt Overload Processed stuff, instant noodles, chips, canned soups—too much sodium means puffiness and high blood pressure. Pass. 3. Trans Fats Margarine, fried foods, and baked goods with “hydrogenated” on the label should be avoided as these fats are basically out to get you. 4. Caffeine Mania Coffee’s great until it’s not. More than two cups? You’re risking bad sleep and messing with your bones. 5. Alcohol Not a drop is ever cool, & definitely don’t go wild. Too much and your hormones, bones, and liver aren’t going to thank you.Remember Alcohol has worse health effects on women.  Lifestyle Moves to Back Up Your Diet – Move your body. Lift, stretch, run, whatever. Just don’t be a statue. – Stress less. Try yoga, deep breathing, or just shut your phone off for a minute. – Sleep’s not optional—7 to 9 hours, minimum. – Don’t skip those check-ups. Get regular monitoring of blood pressure, sugar, cholesterol, and bones. A Real-Life Day on a Plate (for Women in Their 30s & 40s) Final Word Honestly, your 30s and 40s? That’s prime time to get your act together for the future. Eat smart, move around, ditch the junk, and you’re setting yourself up for decades of feeling good. And hey—if you want the VIP treatment, Dietitian Anuradha’s got your back. She’ll whip up a plan that actually fits your life, and not just generic advice. Go on, invest in yourself.

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diet chart for a 3-6 year old child
Uncategorized, Article, Child Nutrition

How to make a diet chart for a 3-6 year old child?

A food guide by a dietitian Anuradha Children between 3 and 6 years of age undergo an important phase of development and development. Their brains are growing rapidly, physical activity increases, and therefore requires proper nutrition. As a parent, providing the right balance of foods rich in vitamins, minerals and energy to your child is essential for their overall health and immunity. Creating a well-employed diet chart is not complicated for a 3-6 year old child. As a dietist Anuradha, we believe in keeping it simple, nutritious and tasty – using the ingredients available easily in every kitchen. 3-6 year nutritional requirements  What should be included in your child’s daily diet here:. Carbohydrates: Energy Booster (Roti, Millets, Sabudana, Bhutta (Corn), Makhana, Rice, Poha, Idli, Dosa, Uttapam, Ragi Mudde) . Protein: muscle and brain development (lentils & Pulses, curd and other dairy products, Nuts) . Fat: Essential for brain development (ghee, nuts & seeds, healthy oils) . Calcium: Strong bones and teeth (milk, ragi, curd, nuts & seeds, green leafy vegetables, water chestnut) . Iron: Blood and brain health support (green leafy vegetables, raisins, dried apricots, date, chickpeas & other legumes, nuts & seeds) . Fiber and liquids: Keeps digestion strong (fruit, whole grains, sprouts, salads, vegetables, tender coconut water, lemon juice, clear soup, thin lassi, water)  Ideal Meal Schedule for Children (3–6 Years) Creating structure helps children eat better. Here’s a simple routine: Meal Time Suggested Meal Early Morning (7:00 AM) Warm milk with a few soaked almonds or raisins Breakfast (8:30 AM) Vegetable upma / besan chilla / aloo paratha + curd Mid-Morning Snack (10:30 AM) Seasonal fruit (banana, apple, chikoo) Lunch (12:30 PM) Rice + dal + ghee + sabzi + small salad or curd Evening Snack (4:30 PM) Vegetable poha / dhokla / alu-chana chaat Dinner (7:00 PM) 1-2 phulka + paneer or dal + veggies Food tips for picky eaters Healthy Homemade Snack Ideas Foods to Avoid These foods are low in nutrition and can affect digestion, energy, immunity, Brain development, growth and development over time. Final Thoughts from Dietitian Anuradha The 3–6 age range is a golden window to build healthy eating habits that last a lifetime. A food offers a treasure trove of balanced meals using dal, roti, rice, vegetables, dairy, and fresh fruits. With the right guidance and simple planning, you can give your child everything they need—nutritionally and emotionally—on their plate. Want a personalized diet chart for your child based on their taste preferences, growth, or medical needs? Book a consultation today with Dietitian Anuradha and give your child the gift of lifelong health.

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Work Life Balance
Article, Balanced Diet & Specific Nutrients

Work-life balance: 5 lifestyle tips that help

There is a reason why the current work culture in India lacks a work-life balance. Two generations ago, our nation was under colonial rule. By the time it ended, we had to confront the world wars. The economic repercussions were undeniably significant. We endured malnourishment, famines, and numerous economic challenges during and even after the colonial period. There was terrorism, communal riots, and even educated individuals struggled to find employment. Naturally, those parents instilled in their children the belief that education and career are paramount in life. They taught that one should prioritize work over eating, sleeping, and playing to earn a living. Consequently, the current generation has been raised with this mindset. As a result, we do not appreciate the importance of work-life balance. This is why foreigners persuaded us to work night shifts for them, allowing them to maintain their work-life balance. We are so CONSIDERATE of the time difference that we fail to recognize how this arrangement is detrimental to our health. Here are 5 tips that can assist us: 1. Be selfish – We must begin to prioritize our health. We rank first in heart diseases, second in the least amount of sleep, and are runners-up in depression, diabetic capital of the world. These are not achievements to take pride in. At dietitiananuradha.com, we encounter patients who have already suffered damage to multiple organs yet remain more concerned about their jobs. How can we treat someone with a lifestyle disease without altering their lifestyle? Their work does not allow them time to eat, sleep, hydrate, or even relieve themselves. Sometimes, it is not solely the management’s fault; employees willingly engage in this behavior to prove their worth. However, they are not demonstrating anything other than the prevalence of lifestyle diseases and organ damage resulting from an inadequate work-life balance. 2. Relax – It is advisable to engage in a hobby that does not involve OTT platforms or video games. After work hours, it is essential to disconnect from work-related thoughts. Envision yourself in the 1990s upon returning home from your job. Share a meal with your family, discussing the day’s experiences. Assist your spouse in tidying up the kitchen. Take a leisurely stroll after dinner. Spend quality time with your children playing games such as ludo, carrom, or chess. Enjoy romantic moments with your spouse. Listen to music, view old photographs from your childhood, paint, sing, read (preferably on paper, as Kindle was not available in the 1990s), play the organ, or engage in any activity that brings you joy. 3. Sleep and Eat on Time – Our bodily systems operate involuntarily, meaning we do not have direct control over them. However, our brain manages these functions automatically. It has been established that the brain optimizes bodily functions when we adhere to a lifestyle aligned with our circadian rhythm (the body’s internal clock). Even if we attempt to instruct our brain to adjust to a new lifestyle, it is unlikely to comply. Therefore, it is crucial to maintain a regular schedule for eating and sleeping. Otherwise, we risk becoming leaders in chronic lifestyle diseases. Please refrain from claiming, “Nothing happens to me.” Statistics do not lie. We have encountered cases of 19-year-old cardiac patients, 16-year-old individuals with type 2 diabetes, and 6-year-olds with grade three fatty liver, all of which stem from lifestyle choices. Moreover, if we neglect to eat properly when we require energy during work hours, we often resort to stress eating, which tends to be high in calories, sugar, salt, and fats. 4. Gratitude – It is important to express gratitude for what we have on our plates. Fold your hands, thank God, and enjoy your meal, whether it consists of green vegetables, dal, roti, rice, idli, or any other family dish. Natural foods are not tailored to our preferences like processed foods are; we must adapt to their flavors. Vegetables, fruits, and dals that we may not enjoy for their taste are beneficial for our health. Conversely, processed foods, which are designed to cater to our tastes, can be harmful. Visiting places such as CINI (Child in Need Institute) can enhance our appreciation for what we have. It may also inspire us to become better individuals who are more generous. 5. Meditate and exercise – Begin your day with a positive mindset. As per our earlier advice, you have already risen early. Now you have the opportunity to engage in exercise, take a bath, pray, meditate, prepare breakfast, and eat. With such a start, your performance at work is bound to soar. As the well-known saying we often repeat goes, “It is simple to be happy, but it is difficult to be simple.” In a similar vein, “It is simple to be healthy, but it is difficult to be simple.” Furthermore, social media has led us to develop addictive behaviors and has significantly disrupted our lifestyles. I came across a fascinating post that stated: when something is free, you are not the customer; you are the product. Consider this: you become addicted to processed foods, streaming services, and social media. As a result, you may fall ill and find it challenging to alter your lifestyle, becoming reliant on medication and healthcare facilities. Numerous industries thrive on your dependency. We have been bestowed with a precious gift, our brain, which can be likened to Felix Felicis. Utilize it wisely.

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Control of Your Blood Sugar
Article, Diabetes, Thyroid, & Other Hormonal Issues

How to Take Control of Your Blood Sugar Naturally

Blood sugar control doesn’t have to be difficult. Simple, sustainable lifestyle choices are some of the most effective adjustments you can make. A few minor changes to control blood sugar can have a significant effect on your general health, regardless of whether you have been recently diagnosed with pre-diabetes or are attempting to enhance your metabolic health. Let’s examine how to control blood sugar and some essential strategies for sustaining good health naturally and successfully, beginning right now. 1. Never Skip Meals and Snacks One of the most frequent errors people make is skipping meals in the hopes of controlling their blood sugar levels or losing weight. Missing meals can result in a sharp decrease in blood sugar levels, which is followed by a rise when you eat again, particularly if the meal is high in carbohydrates. Aim for consistent, well-balanced meals with 3 large meals (portionwise) and at least 3 small snacks in between; to keep blood sugar and energy levels steady. Protein, healthy fats, & fiber rich foods or complex carbohydrates work together to keep your blood sugar levels stable and your body fed. 2. Go for a Post-Meal Walk Walking for 15 to 20 minutes after meals is the habit I advise every client with blood sugar issues to adopt. This easy exercise reduces post-meal sugar rises by improving how well your body uses the glucose from food. Even a short, brisk stroll around your house or neighborhood can have a significant positive impact on your insulin sensitivity and digestion. See how much better you feel after trying it after lunch or dinner. 3. Stay Hydrated Throughout the Day Because the body creates more concentrated glucose in the bloodstream when dehydrated, blood sugar levels may rise. Aim for 8 to 10 glasses of water a day, or more if you live in a hot area or are an active person. Keep taking small sips throughout the day, gulping down altogether maybe challenging.  Steer clear of sugary beverages such as energy drinks, juices, and sodas. An alternative that is both refreshing and blood sugar-friendly is water that has been flavored with lemon, cucumber, or mint. 4. Choose Fiber-Rich foods and understand Carbohydrate counting with qualified dietitians Just as important as when you eat is what you consume. Fiber-rich foods aid in reducing the rate at which blood sugar is absorbed, avoiding sharp surges. Increase your intake of vegetables, legumes, nuts, sprouts, and whole grains (millets, dalia, multigrain atta for roti). These foods promote gut health, to control blood sugar, and prolong feelings of fullness. Limit refined carbohydrates, highly processed foods, and added sugars as much as you can. Even if we take low glycemic index foods, we might still see a spike in our sugar levels. It happens because maybe we are taking too much of low glycemic index foods at one go, which makes total carbohydrate counting high. Thus, it is important that we not only understand what to eat and what not to eat, but also portions that can be taken from each food group in all meals and snacks. 5. Prioritize Stress Management Although stress is sometimes disregarded in diabetes management, it has a significant impact on blood sugar regulation. The “stress hormone” cortisol is released by your body when you’re under stress, and it might raise your blood sugar levels. Daily routines that reduce cortisol and enhance mental and physical well-being include deep breathing, yoga, guided meditation, and even journaling. Maintaining your mental health is equally as vital as maintaining your physical health. Small Steps, Big Results Keep in mind that you don’t have to make all of these adjustments at once. Over time, even one new habit, like drinking more water or going for a walk after meals, can result in big gains. Blood sugar control is a process rather than a race. Consistency, mindfulness, and paying attention to your body are the most important factors. Additionally, engaging with a competent dietitian can make the process more individualized and easier if you need support along the way. Need Help with a Personalized Plan? I can help if you want to control blood sugar levels or sustainably manage your diabetes. I provide personalised food planning, one-on-one coaching, and lifestyle advice to assist your health journey. Connect now.

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Article, Diabetes, Thyroid, & Other Hormonal Issues

How to Manage Diabetes: 5 Surprising Diet Tips You Haven’t Heard

India has the second-highest rate of diabetes in the world, but it’s not just about the statistics; it’s also about how we’re handling—or not handling—the disease. Many individuals overlook crucial treatment components, such as nutrition and lifestyle, even if medications are frequently viewed as the mainstay. The following article discusses important tips for managing diabetes. These are five unexpected but crucial dietary recommendations that the majority of diabetics are unaware of, but should be aware of. 1. Proportions, Not Carbs, Are the Enemy Despite what is commonly believed, diabetics are not prohibited from eating carbohydrates. They are, in fact, necessary, but only in the proper amounts. Risky blood sugar rises (hyperglycemia) or decreases (hypoglycemia) might result from a poorly balanced carbohydrate intake. The secret? See a clinical dietitian so they can customize your carbohydrate consumption for you. Managing carbohydrates well is the aim, not getting rid of them. The concept that works favorably is Carbohydrate counting. In this method, the amount of carbohydrate given in each meal is controlled. This has proved to be a much more efficient method of managing blood glucose levels, as compared to choosing low glycemic index foods.     2. Protein Protects Against Diabetes and Isn’t Just for Bodybuilders You lose more protein when you have diabetes because it puts your body in a catabolic condition. The majority of Indians currently eat less protein than is advised. If you have diabetes, you probably began with a deficit, which hastens the course of the illness. To promote tissue regeneration and metabolic balance, it is essential to include high-quality protein sources such as dairy foods, pulses and lentils, lean meats & eggs. 3. Time Is Just as Important as What You Eat Even if you are eating the healthiest meals possible, your blood sugar will still be elevated if the timing is incorrect. Long intervals between meals or skipping meals can cause your blood sugar levels to become unstable. Rather, strive for regular, little meals that are evenly spaced out throughout the day. Maintain a schedule and refrain from binge eating; for diabetics, fasting and feasting are serious warning signs. 4. Watch Out Online: Not All Dietary Advice Is Equal Online, “diabetic diet” advice abounds, but a lot of it might be deceptive. The improper advice, such as extreme protein deficits or unbalanced nutrition, can do more harm than good, and this is true of both fad diets and “certified” influencers. Always seek advice from a licensed clinical dietitian, not simply someone who completed a weekend course, who has a Bachelor’s or Master’s degree in nutrition. 5. Prevention is Power—Early Damage Is Invisible When you are diagnosed, your pancreas may still be functioning at 60 to 95 percent, but it may quickly drop if you don’t make the right dietary and lifestyle choices. Unfortunately, until the damage is severe, it is not immediately apparent. Therefore, it’s imperative to respond quickly. Nutrition and exercise are your best tools to stop the progression and prevent complications; medication won’t keep you safe. Final Thoughts Ignoring diabetes control results in long-term misery rather than death, despite the brave statement that “we have to die anyway, might as well enjoy life.” Your quality of life will be determined by the decisions you make now, even though modern science can prolong your life for decades. Are you prepared to take charge of your health? Get professional advice from reputable dietitians that is suited to your needs. For individualized plans that will help you thrive rather than merely survive, get in touch with dietitian Anuradha.

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Article, Kidney Diseases

How to Balance Protein Intake for Kidney Health

The kidneys are two bean-shaped organs about the size of a fist. They are situated right below the rib cage on each side of your spine. Every minute, healthy kidneys filter almost half a cup of blood, eliminating waste and excess water to create urine. Urine passes from the kidneys to the bladder via two ureters, one on each side. It is stored in the bladder. Your kidneys, ureters, and bladder are all part of your urinary tract. Balance protein intake for kidney health promotes its functioning. The kidneys are powerful chemical factories that perform the following functions: The kidneys are vital organs that function as powerful chemical factories in the body. They perform several essential tasks, including: Maintaining kidney health is crucial for overall well-being, as these organs work tirelessly to stabilize the body’s internal environment. How to Intake Protein Wisely Final Thoughts Balancing protein intake is essential for protecting kidney health. While protein is necessary for bodily functions, excess consumption, especially from animal sources, can overwork the kidneys. By choosing high-quality, moderate-protein sources, incorporating plant-based options, and monitoring portion sizes, you can support your kidney function while maintaining overall well-being. For personalized guidance, always consult a doctor or nutritionist to determine the right protein intake based on your specific kidney health needs. Consult Dietitian Anuradha to balance your life, be healthy and happy.

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Article, Cancer Nutrition

Essential Cancer Diet Plan: Foods to Avoid and Foods to Include

A cancer diet plan plays a vital role in supporting treatment and recovery. Proper  health diet and nutrition can help manage symptoms, boost the immune system, and improve overall quality of life during cancer treatment. Additionally, certain foods are linked to a reduced risk of cancer and can be part of an effective prevention strategy. Here’s a guide to meal plans for cancer patients and foods to eat to prevent cancer: Foods to Avoid in a Cancer Diet Plan: 1. Processed Meats & Grilled Foods Processed meats like bacon, sausages, and hot dogs contain nitrates, which, when metabolized, form carcinogenic compounds. Similarly, grilling or smoking meats at high temperatures can create harmful chemicals.Recommendation: Choose fresh, lean proteins like chicken, fish, or plant-based options. Cook at lower temperatures to reduce the formation of carcinogens. 2. Excessive Red Meat While red meat can be a source of essential nutrients, consuming it in large amounts, especially when cooked at high heat, may increase cancer risk.Recommendation: Limit red meat intake and opt for plant-based proteins such as beans, lentils, and tofu. 3. Plastic Food Storage Storing food in plastic containers can release harmful chemicals like BPA, which are linked to cancer development.Recommendation: Use glass, stainless steel, or ceramic containers for food storage to minimize exposure to these chemicals. 4. Unpasteurized Dairy Products and Juices Unpasteurized products can harbor harmful bacteria, posing a risk to patients with weakened immune systems. Recommendation: Unpasteurized milk, juices, and dairy products. 5. Raw and Undercooked Meats, Tofu, and Eggs These can carry harmful bacteria, especially dangerous during chemotherapy when the immune system is compromised.Recommendation: Raw meats, raw tofu, undercooked eggs, and egg-containing foods like cookie dough. Foods to Include in a Cancer Diet Plan (Not during chemotherapy~ take personalised advice): 1. Green Tea Rich in antioxidants, particularly catechins, green tea helps fight oxidative stress and may reduce the risk of cancer. 2. Turmeric (Curcumin) The active compound in turmeric, curcumin, has anti-inflammatory and antioxidant properties that can help prevent the growth of cancer cells. 3. Berries & Grapes (Resveratrol) Resveratrol, found in grapes and berries, is a powerful antioxidant with cancer-protective effects, helping to shield cells from oxidative damage.  4. Fruits and Vegetables A diet rich in fruits and vegetables provides essential vitamins, minerals, and antioxidants. These nutrients help support the immune system and the body’s ability to heal during cancer treatment. 5. Cooked Vegetable Sprouts Sprouts should be thoroughly cooked before consumption.Eat: Cooked vegetable sprouts, like cooked bean sprouts Guidelines for Creating a Meal Plan for Cancer Patients: 1. Ensure Nutrient-Dense Meals Many cancer patients struggle with appetite, nausea, or swallowing issues. Offering small, frequent meals that are nutrient-dense can help prevent malnutrition. Make meals easy to digest and palatable. 2. Avoid Spicy Foods Cancer treatments can make it hard to tolerate spicy foods. Stick to mild seasonings like herbs, garlic, and lemon to make meals more enjoyable. 3. Limit Refined Carbohydrates & Sugars Refined carbohydrates and sugars can contribute to inflammation. Focus on whole grains, fruits, and natural sweeteners. 4. Hydration is Key Adequate hydration is crucial for cancer patients, especially those undergoing chemotherapy or radiation. Offer fluids like water, clear soups, and hydrating fruits to maintain hydration. 5. Use Supplements When Needed If a patient has difficulty eating enough, nutritional supplements may be required. Always consult a qualified dietitian before introducing any supplements. Disclaimer: There are various types of cancer, and treatment options, including medical nutrition therapy, vary based on individual diagnosis and medical needs. Always consult a qualified Dietitian for medical nutrition therapy for cancer. Conclusion: A well-balanced cancer diet plan can enhance treatment effectiveness and improve overall well-being. By incorporating foods to eat to prevent cancer, like green tea, turmeric, and a variety of fruits and vegetables, patients can help support their health during and after treatment. Meal plans for cancer patients should focus on nutrient-dense, easily digestible foods to prevent malnutrition and promote healing. For personalized nutrition advice and meal planning, visit Dietitian Anuradha.

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