Articles on environmental issues with mining

Having Bad Digestion - Follow The Tips!

Ms. Swati Kapoor, Dietitian/Nutritionist
Frequent burps, bloating and diarrhoea can be the result of bacteria in food, infection, stress, certain medications and other chronic stomach related issues. But no matter what the cause is, anyone who has frequent digestive problems, faces daily challenges and embarrassment. These following steps will help you to cope better in everyday life.Know your digestive triggersMany things can trigger digestive upsets. Understand your body and type of food group which you are consuming on daily basis. Ask yourself questions about which food/beverage/dish is triggering the digestive issues and with time decrease its intake.Stay hydratedWater is good for normal bowel function. Avoid drinking beverages such as coffee/soda if you think they trigger your digestive problems. Plain water and coconut water are a good choice. Alcohol and caffeinated beverages worsen the condition.Maintain hygieneBefore eating or preparing food, wash your hands thoroughly, this will prevent transmitting potentially dangerous bacteria to your food.A Balanced MealEating right will help you to ease digestion related problems. Eat more fiber to regulate your digestion. Also don’t keep long gaps between your meals.The foremost habit which needs to be developed is to chew your food thoroughly.Don’t go for shortcut treatmentDon’t blindly rely on alternative therapies like fasting or something artificial. It will not only hamper your precious time but surely affect your health. Always consult your doctor before trying any new alternative ways.

3 Simple Portion Control Tips to Lose Weight

Ms. Swati Kapoor, Dietitian/Nutritionist
One of the major factors that can help you to achieve your weight loss goals and maintain a healthy body weight is eating good quality nutrition in appropriate portions. Portion control directly helps you to lose weight by consciously taking care of the number of total calories consumed in a day. When you carefully monitor your portion sizes, you decrease the amount of food that you eat. This decrease in food intake also represents an overall decrease in the number of calories that you eat, provided that you eat the same foods that you did previously. This makes it easier for you to burn off those calories through less activity. You'll therefore begin to gain weight more slowly or, ideally, maintain or even lose weight.Proper Portion ControlProper and healthy portion control is characterized by moderation. While it's important to not eat too much of any particular type of food, it's also equally important to avoid eating too little. Learn about the recommended serving sizes of various types of food, and do your best to adhere to them. This will ensure that you are eating a proper amount and that your body is fully nourished. It is also important that you must not limit the amount of food that you eat too severely when you exercise portion control. Also the quality of food consumed is equally important as the portion. Eating moderate portions of only food that is unhealthy in general will not necessarily yield you good results in terms of weight loss or a healthy body composition3 Simple Tricks Of Managing Portion SizeThere are three easy ways to manage portion size:1. Use the ‘Plate Method'- Long employed by nutritionists and dietitians, this simple technique makes portion sizing your dinner meal a snap. First, mentally divide your plate in half. On half of your plate, put steamed/sautéed/cooked vegetables. For the other half, mentally divide it in half again. On the remaining areas (each a quarter of your plate), place your starch (ideally a whole grain like brown rice/chapatti/oats/suji) and lean protein like grilled meat, fish, chicken or egg. 1% portion should be from low fat dairy products as well. Read to know more how protein rich breakfast helps you lose weight?2.  Break Leftovers Down- Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, why not separate them into individually-sized containers. That way, when you reach in the fridge to find something to reheat, you're retrieving just enough for one helping. Breaking down meal-sized servings into single servings will help you limit your food intake with no additional effort.3. Become a Good Eyeballer- Learn to "eyeball" standard portion sizes and stick to them when dining out or dishing up meals.Keep these tips in mind: About 85 gms or 3 oz. of meat is the size of a deck of cards or an audio tape; 28.3gms or 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball, etc.Helpful hints for measuring portions:When you don’t have measuring cups or scales available, use your hands or common items to figure out reasonable portion sizes. See the chart below.ItemAmountOne ServingPalm of handCell phone2.5 oz (75 g)MeatChickenFishComputer mouse½ cup (125 gms) cookedPastaRiceMedium PotatoTennis ball¾ cup (175 gms) cookedYogurtHot cerealTofuThumb tip1 tsp (5 ml)ButterOil2 Thumb tips1.5 oz (50 g)CheeseBoth palms open2 cups (300gms)Vegetables (2 servings)By practicing these tips on a regular basis, you can become a regular practitioner of  portion control and can achieve a healthy lifestyle altogether!

5 Tips to Make Your Transition to Work Easier After Having a Baby

Dr. Sulata Shenoy, Psychiatrist
Having a baby is an important milestone for a woman.   Just as you're getting used to being home with your baby and your work life feels like a distant memory, you realize that your maternity leave is coming to an end. The thought of waking up early and racing off to a job after being up all night with a crying baby seems daunting. Most moms have additionally to deal with the guilt of spending time away from the infant. Your goal should be to find a healthy balance that works for you, your baby, your career and your family.  1. Practice Your New Routine. It's bound to take a while to learn to balance your new roles and you'll do so more quickly if your daily routine is efficient and well organized. Do a couple of practice runs the week before you're due back at the office. If possible, arrange for your child care to start a week or so early so that you can try out your routine - and get used to parting with baby [harder on the mom than the baby!]. Make sure you set your alarm a little early in your first week to give yourself time to work out any kinks in your schedule. Don't forget to come up with a good backup plan for days when you, your baby or your babysitter is sick. 2. Be well equipped.  There is no need for you to give up breastfeeding as this is essential for your baby.  You have every right to ask for this facility when you get back to work.  You  need to carry a  breast pump, nursing pads and an extra dress.  After being exclusively with the infant for months, surely you will miss your little one a lot at office.  Some moms find that it eases being away from their babies to have a photograph on their desk.  If you have installed a video cam for the baby at home you might want to position the screen so it is not intrusive on your work, at the same time you can periodically check on your baby.   Don’t forget your diet –take along with you to work some healthy snacks and drink plenty of water because when you get back into the daily grind, it’s easy to skip regular meals and be dehydrated. But what you don’t want is to be nutritionally deprived at this important phase of your life. That won’t help you feel good about yourself and there’s not enough fuel for your body to release the required energy. You can also cook a couple meals and freeze them before you go back to work so you have a quick dinner option if ever you need it.3. Look Good and Feel Good. Invest in some good fitting, attractive and comfortable work clothes. Don’t go trying to stuff yourself into your pre-pregnancy clothes because they probably won’t fit nor will wearing outsized clothes do. Instead of trying to balance on heels you might want some sensible walking shoes especially if you are in a rush [as most often happens to young moms]. Pamper yourself by having a beauty session at a parlour or home before starting to work as this will work great for your image and confidence. 4. Get as Much Rest as You Can: One of the biggest complaints of working moms is sheer exhaustion -- and when you're overtired it's much easier to fall to pieces. Your own sleep needs should take priority over doing another load of laundry or cleaning up the kitchen. Have your husband, older kids and other family members pitch in whenever possible. Because you'll be getting up so early, you should aim to get to bed earlier too. 5. Don’t try to be a supermom –  ask for help when needed. Do not hesitate to ask for assistance from your colleagues, friends and family. You've also probably made a handful of new "mom friends" while on leave. Aim for regular weekend get-togethers and stay in touch during the week and you can have a fantastic support group you can lean on as well as you can receive valuable advice as and when needed.

5 Tips to Stay in Shape When Travelling

Dr. Sangeeta Malu, Dietitian/Nutritionist
So how do you resist the temptation? Well, here are a few tips to help you stay in shape even when you are on your holiday, whether it's for a day or for a month! 1. Take healthy bites:Eating healthy is a priority on your holiday. Maximize the good (meat, fruits, vegetables, and nuts) and minimize the bad (junk food, processed grains and carbs, sugary beverages, etc). If you are traveling with family or friends, let them know that you are making a concerted effort to eat better.2. Be the psychic:Plan in advance. When en route to your destination, you tend to spend a lot more time on road or at picnic spots than normal. Carry your snacks along for healthy munching when hunger strikes. Pack some fruits and nuts into your to-go bag and make a smart move for your waistline and wallet.3. Dine on time:Stick to your eating schedule to avoid excessive hunger pangs and cravings. When you don't eat on time, your body undergoes stress, spiking your insulin level. Have small meals every 3-4 hours so you don't feel hungry. This also helps to keep your metabolism revved up for when you need it most.4. Carry an elixir:Dehydration will get you tired and exhausted, which increases your appetite so drink up (beer and cocktails don't count!). Carrying that bottle will stop you from gorging unnecessarily or missing out on any adventurous plan. Ensure you drink clean, distilled water to avoid catching any water-borne diseases on your trip.5. Let it burn:If you exercise everyday, don't let the holiday throw you off your routine. Don't sit around or ride the cab all day long. Try walking instead to places, go for a jog around the block, take a hike, toss a Frisbee, or just swim! The point is to stay active throughout. It's easy to get off track when you're taking a nice long break. But we all know you wouldn't want to regret those extra kilos when you get back. So follow these quick tips and stay on the healthy side. After all, just because you are on vacation, doesn't mean your diet should be.

A-Z Tips Health Tips for Long Term Success

Ms. Silky Mahajan, Dietitian/Nutritionist
AppetiteThis must always be under control. Over eating is just unnecessary fat for the body and insufficient eating will cause your metabolism to slow down.Body goalsIn your mind you must have a certain goal which you want to attain – drop 10 kg’s, beach body, fat stomach, bigger biceps – they’re all part of your body goals.DietMake sure your diet contains enough green leafy veggies, lean protein, carbohydrates and a certain amount of fat. Even the occasional dessert and cheat meal should be incorporated in your diet. ExerciseNo matter how often you eat right, how many hours of sleep you get and whether or not you count calories, until and unless your exercise daily you’ll never be able to have a totally healthy lifestyle. FrequencyThe first step towards a long term healthy lifestyle is frequency. It takes 21 days to form a habit, after that it seems just natural. You need to be frequent and consistent to attain such long term goals.Green teaIt helps boost the metabolic rate, reduce the belly fat and can lower the risk of various diseases. Try to drink at least 3-5 cups of green tea every day. Plus its 0 calories, so what’s the harm?Home foodThis one’s the best way to eat healthy and avoid junk food. By cooking at home you know exactly what you’re eating and you’re well aware of what nutrients go into your mouth. Plus it’s the easiest way to maintain a balanced diet (since the balance is in your hands now)!InspirationYou need inspiration to maintain long term success. It could be from apparent weight loss, from reading a book about healthy living or even by watching someone maintain a healthy lifestyle. This can’t be done by mindlessly following some diet!JealousySometimes envying others might help you get the best results. When you envy someone for their clean eating habits or perfect body, you will probably want to achieve that yourself - which will be your biggest motivator for long term success.Kick-startYou will literally wake up one day and decide you want to start living a healthy lifestyle! It’s time to kick start everyday towards making these healthy changes. Losing weight safelyWho doesn’t want to shed 5 kgs in a month? But you can’t do this by starving yourself or going on a detox where you just eat fruits and drink water! That’s totally unhealthy. It is essential to let your weight loss journey take its time, so that you have long lasting results.Mental healthMental and physical health goes hand in hand. It is important that you focus on strengthening your mind as well, not only you body. Falls in metal health will eventually affect your physical health as well!NutrientsFrom carbs to protein to minerals, each and every nutrient is essential for maintaining a healthy diet as well as to perform normal bodily functions. Eating everything in the right proportion will promote a long lasting healthy lifestyle.ObservationObserve what changes you are making, divide them into healthy and unhealthy changes and then continue with only the healthy changes. Your observation skills will help you get rid of the unnecessary and unhealthy changes instantly.PromiseYou need to promise yourself you’re going to stick to this new lifestyle no matter how hard it gets! Promise yourself to eat healthier every day, to exercise a little more everyday and definitely promise yourself to stay away from the unhealthy goodies!QuittingIt’s important to quit the bad habits! Binge drinking, smoking, stress eating and all these others habits aren’t going to help you maintain a healthy lifestyle.Raw foodsRaw foods are the best form of food you can get! They help prevent diseases, give your body a lot of energy and contain essential vitamins and minerals. SleepSleeping for 6-8 hours every night is a requirement for proper body function! It’s the time your body needs to recuperate, repair your muscles and even improves your mood. Exercise and good eating are useless without sufficient sleep.TipsTips like these will really help and motivate your to manage a long term successful healthy lifestyle. Take tips from experts, from dieticians and even from people you look up to for inspiration – you never know which trip does the trick.UnderstandingYou need to understand what your body needs, how much weight you need to gain/lose to be “fit” (not skinny, not thin- but fit) and how often you should exercise. It is important to understand nutritional facts on packaged items and what goes into your body. Understanding is essential for better results!VeggiesYes lean protein and meats are important, BUT you can’t have a balanced diet unless you’re eating enough green leafy vegetables. Incorporate them in every meal!WeightWeight cannot be defined as per your weighing scale or BMI. Your focus cannot be ‘How can I lose weight’; you need to focus on how you can continue with your healthy lifestyle.Xtreme activitiesGo for extreme activity classes like zumba, cross fit, army circuit training, power yoga and other such high intensity activities!  It’s a good change from your usual workout and will probably have more effective results.YogaFrom increased flexibility to increased strength, from meditating to improving bone health; yoga has all round benefits which are only going to improve your lifestyle.Zero dieting policyYou cannot diet (and I mean not eating at all) to lose weight and ‘look thin’. Starving and minimal eating doesn’t help you to maintain a long term healthy lifestyle. Your diet must be full of rich foods.In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in.

Running Tips and Hazards in India

Ms. Swati Kapoor, Dietitian/Nutritionist
As bizarre as it might seem, running in India is unique in certain ways as compared to running in the West. So, here are a few tips for people who plan to start running in India:1. Street Running is not easy: In most residential areas of cities or towns, sidewalks/footpaths are blatantly missing. If there are sidewalks, then they might be potholed or covered with parked cars or stalls. They can start and stop abruptly, and you can't run on the road which takes us to the next point.2. No runner-friendliness: People are not runner friendly. If you're running on the road, cars will honk at you, they will try to whiz past you and not give you much space. Basically its not a good experience. But there is a rationale to it- running on the road might have been acceptable in a place where there isn't so much of a fight for space. The roads in India are already congested with cars, trucks, autos, bikes, cycles, people and cows. So, everyone on the road is already fighting for their space. Now, you add runners to the mix. Clearly, they will not be welcomed. Now, we can understand not being runner friendly on the road, but we've experienced this in parks also. Walking is a huge health phenomenon in India. So most parks have walkers in them, but many of these walkers are here for a social activity, where they meet friends, family, etc. Since there might be upto 6 in a group of walkers, and talking in the main exercise, they're all grouped up on the running routes and trails. So to pass by them, you would have to break up the group. But then there are many old uncles and aunties who refuse to budge and try to stare you down for asking them to give way.3. Small Parks: There are few park trails covering significant distances. In Delhi, the longest running park route, is Jahanpanah City Forest- almost 7 km, in the middle of busy south Delhi. Even better about the Jahanpanah City Forest is that since its such a long trail, there aren't too many walkers : ) In Calcutta, the longer running trails might be around Victoria Memorial and the Lake Gardens (again, very congested with unfriendly walkers).4. Heat: Most of you know this, but it is unbearably hot in the most places in India, for most of the year. Here are running tips for hot Indian weather. Though winters are perfect for running outside.5. Pollution: Pollution levels are high in the big Indian cities/towns. So, that makes running on the roads even tougher, since they have the highest concentration of pollution levels. Also, running in the day is tough, since pollution levels are at their peak then. Recent study showed that running by a polluted road increases your pollutant intake upto 8 times, as compared to if you were walking on the road. These factors make a difference, but at the end of the day we want to run, so we figure out a way to get around them. We don't run on the streets. We've found good running tracks in Delhi parks. Run to avoid the heat, or just hydrate really well if its very hot. And running in parks, you feel the pollution less. If you have any tips on running, or would like to share your experiences, please leave comments for us and our readers.

Good Health Starts In The Gut

Mrs. Deepti Tiwari, Dietitian/Nutritionist
Healthy digestion requires support for all the different components of digestion: Chew thoroughlyEating should always begin with thorough chewing of food to allow for complete digestion to occur.Support the gastrointestinal barrierCholine provides nutritional support for a healthy mucous layer and is found in vegetables such as cauliflower and lettuce. eggs and soybeans. Some foods also help combat or protect against the damage of Helicobacter pylori, and these include catechins found in green tea, some spices such as cinnamon, carotenoids found in vegetables, and vitamin C, found in citrus foods. Provide a healing environment for the small intestineEliminating foods to which you are intolerant or allergic can help provide a healing environment in the small intestine. Include Carotenoids ,Vit C, Glutathione ,Vit B5 found at high levels in vegetables, especially the orange- and red-colored vegetables, Mushrooms, cauliflower, sweet potatoes, corn, broccoli, and beet greens etc . The intestinal tract cells also require a number of vitamins, so adequate overall nutrition is necessary. Support the growth of probiotic bacteria It helps in better digestion and absorption of nutrients Foods that will supply probiotic bacteria include some yogurts, and other foods that have been fermented with Lactobacillus or contain Bifidobacteria, the beneficial types of bacteria. Foods that will nourish probiotic bacteria include foods that contain soy fiber, inulin and rice fiber. Provide for healthy intestinal transitFiber, in general, supports overall transit of the chyme and healthy elimination. Some fibers, like those found in rye, wheat and flax, also can bind to environmental toxins, such as pesticides, and carry them through the digestive tract for direct elimination, decreasing the amount that is absorbed into your body.Learn how to deal with stress effectivelyResearch has shown that the intestine responds negatively to stress, during which the intestinal lining becomes leaky, absorption is less effective, and your body is unable to selectively take up the nutrients it needs. Alcohol, caffeine, and refined carbohydrates, like table sugar, should be avoided. Eating meals at regular times and in a relaxed environment can also help decrease stress. 

4 Tips to Prevent Air Pollution at Your Home

Ms. Swati Kapoor, Dietitian/Nutritionist
Pollution! Our thoughts immediately go outside - smoke, harmful gases, ozone layer in the air and it is a fact that the outside air pollution is a major concern nowadays. Much effort and money continues to be spent cleaning up this “outside” air pollution. But air pollution can be a problem where you least expect it - your home! Many ordinary activities like cooking, heating, cooling, cleaning and redecorating can cause the release and spread of indoor pollutants.Some common indoor pollutants can be animal dander (minute scales from hair, feathers and skin), dust mite, cockroaches, infectious agent and pollen. Out of these, most of them we can easily find at our homes especially carpets, furnitures, damp or flooded basements, wet appliances or bathrooms.These pollutants can impact our health adversely. Its impact depends upon the amount of biological pollutant and majorly upon the person’s body type.These health issues could be allergies, infections or toxicity. Although it is not an easy task to get rid of the harmful pollutants, you can take few simple steps to vanish them from your homes. Let’s see how we can do this:1. Keep your floors freshChemicals and other allergens can accumulate in your household. To avoid them, usage of vacuum cleaners, daily mopping of floors and usage of door mats becomes mandatory. Vacuum cleaners have strong suction force which ensures that dust and dirt won’t get blown out. On the other hand mopping clears the remaining dirt left out during the time of vacuuming and placing a mat door at every doorstep reduces the amount of dirt, pesticides and other pollutants from getting into your home.2.Maintain a healthy level of humidityDust mites and molds love moisture. In order to control humidity, here are some tips which should be included in your day to day life.Use an exhaust fan during the time of cooking or bathingDon’t overwater houseplantsFix the drainage issues anywhere at home to avoid water logging and formation of harmful molds3. Add natural fragrances Avoid all synthetic fragrances or room fresheners to avoid the entrance of harmful chemicals. Use products which are close to nature to get a natural fragrance in your home. Look for fragrance free or naturally scented laundry products. Use sliced lemons and baking soda to get a clean scent in the kitchen.4. Make your home non-smoking zoneCigarette smoke contains more than 4000 chemicals and it increases the risk of cancer, heart failure and other chronic health problems. So you need to focus on your reasons to quit it and not on your cravings in order to lead a healthy life.

Gender Issue or Power Play?

Ms. Atika Shukla, Psychologist
A month ago  my Husband and I went for a movie, what used to be part of our routine i.e. to watch atleast one movie a week now seemed like an opportunity that we have been waiting to get!! Why? coz now we have a baby smile emoticon and to go for a movie we need my mum to baby sit apart from the baby sitting she does when i work. So we wait for the movies we really want to see and give others a miss.I cannot even tell you how much the wait was worth to watch KI & KA. R.Balki has outdone himself this time, it was not the issue about gender which is the hot selling topic but about human beings and their need for power.Infact i went with the assumption that it will be about the working woman and a house husband whose ego will eventually get the better of him and he will not be able to handle his wife’s success. To my surprise the reverse happened, a famous successful wife could not handle the fame and attention the homemaker husband got. Thus reinforcing the belief that power has nothing to do with gender but with humans as beings…… for this power battles are fought, lives are sacrificed and homes are destroyed. Ever wondered why is this power so important to us, my guess is that somewhere it makes us feel secure, protected; like survival of the fittest. This basic instinct to survive still holds true its only a different scenario from a jungle to a city.The other thing that the film portrayed was how secure the man was with himself, with the choices he made that even when the insecure, jealous wife kept lashing out he remained calm and was willing to give up that fame as the fame had come by default his main aim was to make a home and value the relationships he had. This makes me think that most of time the way we act really stems from the insecurities we feel. It is so easy to give in to them and react with anger, frustration, guilt without thinking of the impact it will have on the other; because we are all the time so busy protecting ourselves. It is the individuals who are secure from within and do not need external reassurances are the ones who have nurturing relationships and fulfilling lives.The other aspect that really made an impact on me was Jaya Bachchan’s reply to her husband about making a choice to give up her acting career and be a stay at home mom. She said “I made a choice because i had no other choice.” I feel a lot of women especially in urban India would echo this sentiment. Will a man give up his career once a baby comes along, will the wife be ok with being the bread winner, as a couple will they be able to face the judging eyes of the society. Again it isn’t about genders it is about the conditioning that we grow up with that a man is suppose to be the provider and the woman a nurturer. And this conditioning starts from the time a baby is born and we pass it on to generations.I wish we would raise our kids to be creative, sensitive, secure and responsible individuals instead of becoming a part of the gender stereotyping and eventually part of the rat race.