Articles on high

The Hidden Costs of High Heels

Dr. Nidhi Kumar, Physiotherapist
In the world of style, stilettos form a quintessential section of the footwear closet. From a special occasion wear, high heels are snuggly finding their ways into daily life as office wears or shopping companions. High heel trends are ensuring their wear by millions of women without knowing their long term effects. These are-1. Foot painShoes with a heel of two inches or higher, slides the foot forward in the shoe, forcing the toes into the unnatural shape of the shoe & redistributing the weight incorrectly, by resting the whole body weight on the balls of your feet.2. Low-back acheThe increased weight on the toes causes the body to tilt forward, and to compensate this, one tends lean backwards, leading to exaggerated low back arch. This change in position of spine puts pressure on nerves in the back & may cause sciatica (a condition where the nerves get compressed, triggers pain & numbness in the leg).3. Ankle sprainThere are potholes, cobblestone roads, air vents, drainage gates, and so many other things that are just waiting to latch onto the pointy tip of pair of high heel shoes .4. Foot deformityBeginning as a bunion (bony swelling at base joint of big toe), leading to deformity as big toe angles inwards towards other toes. Hammer toe may also occur.5. Early arthritis of kneeIncreased pressure on inside of the knee leads to early degenerative changes.6. Shortened calf muscle7. NeuromaMorton’s neuroma or nerve thickening on the underside of the foot due to high heels with narrow toes, leading to toe pain & numbness.DO YOU HAVE TO GIVE UP YOUR HEELS?NO, but to avoid the problems that develop over time, you can take the following precautions:Choose sensible heels; select shoes with low heels, an inch and half or less-a wide heel base, a slightly thicker heel will spread the load more evenly. Narrow stiletto type heels provide little support. Three inches and higher heels may shorten the Achilles tendon.Wear soft insoles to reduce the impact of heels.Make sure that your shoes are the right size, so the foot doesn’t slide forward, putting even more pressure on the toes. Pick a shoe with wide enough toe box that allows toes to spread well.Wear heels on days that require limited walking or standing.Alternate your shoe choice throughout the day or from one day to the next.Don’t wear high heels all the day. Wear comfortable shoes such as walking or athletic shoes while commuting to & fro from the work. Wearing shoes that allow body to move naturally during walking will allow feet, legs, hips & back to stretch.Stretch; take time every day to stretch the calf muscle & feet. Standing on the edge of the step with shoes off. You can also put a pencil on the floor & try to pick it up with your toes.FINAL WORD ON FOOT HEALTHDon’t let the sense of style cripple your ability to stand or step pain-free. Feet are base of support, if they are not happy, nothing above them will be. Take a closer look at your shoe selection & take small steps now to prevent big foot problems later.

6 High Fat Foods That Help You Lose Weight

Ms. Swati Kapoor, Dietitian/Nutritionist
Fat is mostly popularly linked to health problems & weight issues. But did you know there are two kinds of fat found in food? The good fat protects your heart and support overall health and the bad fat that increases cholesterol and your risk of certain diseases. For years health experts have preached to eat low fat diets to lose weight, manage cholesterol, and prevent health problems. But the truth is that its not the fat but the kind of fat you eat that really matters. In fact, good fat is essential to physical and emotional health.Here is a list of foods with good fat that are not only good for health but can also help you lose weight -Eggs:  Eggs are healthy but people often leave out the yolk because of its high cholesterol content. The yolk of the egg contains the good cholesterol that helps fight the bad cholesterol.  In fact, latest research has confirmed that moderate egg consumption is linked to improved heart health.  Besides, the yolk also contains choline, an important B vitamin that helps regulate the brain, nervous system and cardiovascular system. One egg has 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. Eggs are healthy, easily available and can be eaten for breakfast, lunch or dinner. Get an easy healthy omelette recipes.Nuts:Nuts are little powerhouse of nutrition and provide a good variety of vitamins, minerals and other nutrients to the diet. Nuts contain high amount of mono-unsaturated fatty acids that are considered to be good fat for the body and helps in managing the level of cholesterol and even help in fighting the bad fat in your body. Add nuts to your daily diet for better health & weight loss.Avocados:  Avocados contain monounsaturated fats which is associated with helping enhance memory and prevent heart disease. The recommended daily intake (RDI) of fat is 20 to 40 grams and one cup of avocado contains almost one third of your fat intake for a day, about 15 grams. So it's probably best to stick with eating just a half an avocado each day.Olive Oil: Olive oil is heart-healthy, nutrition-boosting and flavor-enhancing plant oil. It is also a good source of Vitamin E, carotenoids, and polyphenolic compounds. A number of studies showed that when people substituted healthy fat-rich olive oil, they ate less food and either maintained their weight or lost weight. You can even use olive oil to make healthy salad dressing. Substitute the packaged dressing or mayonnaise with a teaspoon of olive oil, fresh lime, salt and pepper to taste.Dark Chocolate:Dark chocolate with high cocoa content is rich in antioxidants, flavonoids and minerals like copper and potassium. However, 1 bar of 162 gram contains 51 gram of total fat. So, to get the maximum benefit of weight management gets a bar of chocolate and split it with your friends. A couple of pieces will benefit you, but a whole bar will pack on the pounds!Coconut: Coconut is a rich source of lauric acid which is a medium chain saturated fatty acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease. Besides this, coconut is also high in fiber, manganese, copper, iron and selenium.  To get the benefit from coconut it is best to go for 2 to 3 slices of coconut as a snack.If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats.

Importance of High Fiber Foods in Your Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
Fiber is a substance found in plant and the dietary fiber that you eat is found in fruits, vegetables and grains. It’s very important part of a healthy diet. Eat more fiber to get maximum benefits. High fiber foods can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease other than its main function of bowel stability and strength.There are broadly two categories of fiber and we need to eat both in our daily diets for a better health and functioning of our body. Soluble fiber – Includes pectins, gums and mucilage, which are found mainly in plant cells. One of its major roles is to lower blood cholesterol levels. Good sources of soluble fiber include fruits, vegetables, oat bran, barley, seed husks, flax-seed, psyllium, dried beans, lentils, peas, soy milk and soy products. Soluble fiber can also help with constipation.Insoluble fiber – Includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls. A major role of insoluble fiber is to add bulk to faeces and to prevent constipation and associated problems such as haemorrhoids. Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods. Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods. Health Benefits of high fiber foods.Aids in achieving healthy weight: High fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.Lowers cholesterol levels : High fiber foods like soluble fiber found in beans, oats, flax-seed and oat bran may help lower total blood cholesterol levels by lowering low-density lipo-protein, or “bad,” cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation. Helps control blood sugar levels: In people with diabetes, fiber particularly soluble fiber can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetesNormalizes bowel movements: Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. Fiber and ageing : Fiber is even more important for older people. The digestive system slows down with age, so a high fiber foods becomes even more important.High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.So bulk up your daily diet with high fiber foods for satiety, wholesome meal experience and a route to a healthy you!

Foods High in Carbs Promote Lifestyle Diseases

Ms. Swati Kapoor, Dietitian/Nutritionist
It has been widely debated these days that whether eating foods high in carbohydrates has the same negative outcomes as eating a high fat diet.What impact does eating food high in carbohydrates have on all our body systems, particularly the heart and the pancreas? How this in turn can impact the incidence of lifestyle diseases like obesity, diabetes and heart disease.To know this we need to know what role the carbohydrates play in our body. Carbohydrates are source of energy that allow our system to work and carry out our daily activities. They are the most important macronutrient that are our core energy source to keep us going. And that is the reason why they constitute a major percentage of our recommended daily calorie needs - almost around 60 percent.But carbohydrates can play an equal havoc on our body just like excess fats can if not consumed properly. Eating simple carbohydrates such as processed sugar, maida, and corn syrups can cause fluctuations in blood sugar because of their low fiber content. Fibers keep the sugar levels in check as they promote slow absorption into the cells for further use. Eating simple carbohydrates hence can alter the blood sugar levels to extremes leading to overworking of pancreas and causing diabetes.A complex carbohydrate diet comprising whole unpolished grains, fruits and vegetables is advisable to meet the daily requirement as recommended by ICMR. This does not mean that simple sugars should be completely omitted from the diet. The intake should be controlled and restricted. Also simple sugars should never be consumed in isolation. What is advised is consuming simple sugars along with a fiber source to control the shoot up in blood sugar levels.These days, eating foods high in carbohydrates especially simple carbohydrates as junk food is one of the main factors responsible for lifestyle diseases. A recent study shows that a high carbohydrate diet stimulates our brain centers and increases the hunger pangs causing us to eat more. Furthermore, these cravings have been shown to be more in obese people forcing them to eat more than others which in turn increases their weight. Avoiding refined carbohydrates might reduce urges and potentially help control weight.Exercise is another sure shot way for reducing weight. Exercise is beneficial as it increases the insulin receptors on the cells that bind with insulin to increase the uptake of carbohydrates in the body. But more exercise does not justify the consumption of simple sugars in our diet. Regulating the simple carbohydrate intake is thus the way to go for reducing weight in the longer run.

High Protein Diet Might Be as Bad as Smoking

Ms. Swati Kapoor, Dietitian/Nutritionist
Protein is an important macro nutrient and plays a major role in various physiological conditions. The requirement of protein depends on the body and other factors such as size, age and gender. Low protein diet may lead to diseases such as protein energy malnutrition, so an individual who does not follow an intense exercise routine should only consume moderate amounts of protein, which is 15 to 20% of total calories according to the ideal body weight.Middle aged people with high protein content in their diet are more likely to die from cancer than those who eat less protein, found a study. However, for people older than 65, a moderate protein intake may actually be beneficial, and protect against frailty, the researchers said."Popular diets in many cases have high protein and low sugar content. They may make you lose weight, but that's not a good diet to increase life span," said study researcher Valter Longo, professor of biology at the University of Southern California (USC) and director of the USC Longevity Institute.The risks of a high-protein diet are even comparable to smoking, the researchers said. People who smoke are four times more likely to die of cancer compared with non-smokers, Longo said. The reason behind a high protein diet’s link to cancer is because protein controls the growth hormone IGF-I (insulin growth hormone), which helps our bodies grow but has been linked to cancer susceptibility. IGF-1 exerts powerful effects on each of the key stages of cancer development and behavior: Levels of IGF-I drop off dramatically after age 65, leading to potential frailty and muscle loss. The study shows that while high protein intake during middle age is very harmful, it is protective for older adults: those over 65 who ate a moderate to high-protein diet were less susceptible to disease.Although, plant based proteins do not seem to have the same mortality effects as animal proteins. So, “a low-protein diet in middle ages is useful for preventing cancer and overall mortality, through a process that involves regulating IGF-I and possibly insulin levels," said co-author Eileen Crimmins, the AARP Chair in Gerontology at USC.

Is High Protein Diet Good for Health?

Ms. Swati Kapoor, Dietitian/Nutritionist
High protein diets are one of the most popular and most followed diets for weight loss all around the world. Bodybuilders and nutritionists recommend a high protein diet for muscle building and in increased athletic activity. But dieters often get confused and relate this with low carb-high protein diets which is the basis of most of the fad diets like Atkins diet and South Beach diet.While adequate protein intake is required for muscle building, muscle strength and toning, increased protein intake coupled with restricted intake of other nutrients (carbohydrates & fats) can be harmful for the body. Diets with up to 30% protein are considered reasonable by experts, whereas diets with over 50% protein and restricted nutrients are high protein diets.Are High Protein Diets Safe?High protein diets can lead to nutritional deficiencies. Protein is important for the body but so are carbohydrates, fats, vitamins and minerals. Eliminating whole grains, fruits and vegetables can increase your risk of Vitamin B and Vitamin E deficiency. Also restricting required daily intake of fat can lead to poor skin, hair and absorption disorders.Carbohydrates are the primary source of energy to the body. If restricted, body is forced to derive energy from fat and protein. This in turn leads to production of harmful bi-product named ketone bodies. When excessive levels of ketones get accumulated in the system, it can lead to multiple organ failure and can be fatal. Even if restricted diet is followed for a short term and the level of ketones does not reach dangerous levels, it can be damaging to body organs particularly kidneys.High protein diets require your body to process more calcium. Protein diets low on dairy products can be harmful for bones. Research shows that women who eat high protein diets based on meat have a higher rate of bone density loss than those who don't. Women who eat meat lose an average of 35% of their bone density by age 65, while women who don't eat meat lose an average of 18%. In the long run, bone density loss leads to osteoporosis.Not all protein is created equal. Some high protein diets promote foods such as red meat and full fat dairy products, which can lead to increased cholesterol levels and may increase your risk of heart disease.One should always aim for a healthy and gradual weight loss. As it is a very personal and individual process, a health expert can help you design a diet that works best with your lifestyle, includes food that you enjoy and has the right combination of nutrients required by your body. Choose smart carbs such as whole grains, seasonal fruits and vegetables, lean proteins such as chicken breast, eggs, low fat milk and milk products, fish etc. and healthy fats such as nuts, seeds, healthy oils to achieve your ideal weight the right way.

Getting Over Breakups

Priyadarshini Pant
Relationship breakups are something very common in today’s world. However, the impact of breakup on an individual’s overall functioning is still underrated. Affiliation and Belongingness are the most basic and prominent social needs that humans long for, care for, and work towards. The reason why relationships are so dear to us is because we invest a great deal of energy, emotions, and time creating and maintaining the attachments. Relationships are defined as containing the basic essence of faith, support, and even one’s own existence. No wonder any difficulties or conflicts in a relationship tends to threaten a person’s entire view about their relationship and themselves. Breakups are hard to face and the post breakup feelings, behaviors and ambiguity, often called as Post Breakup Syndrome, is usually characterized by anxieties, questioning own decisions, worrying about the future, existential crises, feelings of sadness, loneliness, isolation, hopelessness etc.Coping With Breakups: All of us try to cope with the various difficult circumstances of our lives. Based on our individual differences we all opt for different coping strategies. Some may talk to a friend, cry it out, blame the situations, themselves or the other person, others may try to cope up with the feelings of abandonment, loneliness, sadness by engaging in substance abuse, or high risk behavior. The ways we opt for coping often determine the path and level of recovery thus it is very important to chose our coping strategies wisely. Here are a few tips which have been shown to be effective in coping with breakups.Allow Healthy Grieving: It is normal to feel upset after a relationship ends. We invest emotions, and energies in creating and preserving attachments. Thus, it is normal to feel hurt and sad after a breakup. We tend to build our castles around the relationship, our future hopes, dreams, desires and fantasies surrounding that relationship. A breakup puts a lot of things at stake and thus it is normal to feel sad after a breakup. Instead of feeling why and getting anxious about it allow yourself to grieve. Healthy grieving facilitates discharge of emotions and has cathartic value.Dealing With Mixed Emotions: You may feel sad, upset, angry, all at the same time. Emotions fluctuate with the changing thought content. At one point you may feel relieved about having come out of a not so good/ rewarding relationship, on the other hand while recalling some nicely spent memories of the past or thinking about the perfect looking future plans one may get a bout of anxiety, or start feeling sad for the breakup and may also feel hopeless regarding the future. You need to remind yourself that it shall pass. Don’t give in to the roller coaster ride that your mind is taking you to. Hold on it’ll stabilize.Handling Future Anxieties: It’s been observed that people tend to associate relationships with stability. Relationships involve sharing of intimate details, mutual planning of a future with the other partner. End of a relationship  tends to put many question marks on the future as the person’s sense of stability is shaken for a while. Whenever such anxieties creep in, breath in and tell yourself that you'll get over it, you have your own existence which is not dependent on anything and anyone else, It's a temporary phase and you'll get over it. Caring Less About The Social Circles: Our society is an integral part of our being. Overtime the society begins to influence the decisions and judgments of our lives in a way that we become overly conscious about how the society will judge us for our life choices. It is essential to remember that it is your life, what's happening to you is your business. Draw the clear boundary between your personal and social life. Taking A Break: It is important to take a break from your regular routine. Taking a break, relaxing, doing something nice or adventurous, something that you don't do often but like doing is essential for getting over the monotony of daily life. Novelty brings new insights and there's a feeling of growth. This enhances the quality of life.Exercise: Exercising promotes physical activity and also helps in regulating the mood states. Starting your day with some form of exercise helps improving physical and mental wellbeing.Eat: Generally people tend to lose their appetite when sadness sinks in. However remember that it’s your gloomy mood and not really your appetite. Your mood may not feel it but your body surely needs it. Pursue Hobbies/Interests: Researches have repeatedly shown that pursuing interests enhance  wellbeing. Utilizing the leisure time in doing recreational activities adds to feelings of meaning, productivity  and satisfaction in life.Remind yourself that you’ll get over it: sometimes it may feel like never ending and you may feel badly stuck and life may appear hazy with helplessness and diminishing hope. Nothing lasts forever and thus this will also end basically it has to.No Hurry: At times you might face the question "How long?" The key is to tell yourself “It shall Pass” and no need to rush. Remind yourself the following things: “It happens with everyone, It takes time to build and get over attachments, Eventually I’ll get over it, I’ve been trying and my life has improved in various ways”. Be with people you like and who energize you: Build a social circle that you like. Being surrounded by people who make you happy, understand you and are supportive of you helps reducing feelings of loneliness and sadness, foster  the feelings of belongingness and connectivity.Seek Professional Help If Needed: If the problems persist, distress doesn’t go down and dysfunction continues then it is advisable to seek help from a professional who specializes in human behavior. Consulting a Counselor or Psychologist is helpful in gaining better understanding of the situation and reaching a suitable management plan.

Don't Avoid Carbs, Just Eat the Right Amount!

Dr. Ameet Thakkar, General Physician
Basic Carbohydrate CountingCarbohydrates (car-bow-HIGH-drates) are nutrients in food that turn into glucose (sugar) after being digested to provide energy to the body. People with diabetes should have a moderate amount of carbohydrate at each meal, rather than avoiding them completely. Eating the right amount of carbohydrate at each meal will help to keep blood glucose in a healthy range.Below are some basic guidelines for counting and regulating the amount of carbohydrate in the diet. In general, these foods contain carbohydrates:§  starchy vegetables: potatoes, sweet potatoes, yams, dried beans, corn, and peas§  fruits: fresh, frozen, canned and juice§  all breads, cereals, pasta, rice and crackers§  milk and yogurt§  desserts and sweets§  most snack foodsCarbohydrates (carbs) are often counted in "servings" or "choices". One carb choice contains about 15 grams of total carbohydrate. The portions in the table below are equal to one carb choice. In general, women should have 3 to 4 carb choices at each meal and men should have 4 to 5 carb choices at each meal. Both can have 1 to 2 carb choices as an evening snack.Food choices equaling one carbohydrate choice (15grams of total carbs)Meat and meat substitutes (protein)Meat and meat substitutes do not raise your blood glucose. If eaten in excess, they can keep the blood glucose elevated for a longer period of time. Also, meats high in fat can raise cholesterol levels and cause weight gain. It is important to make healthy food choices, so choose lean meats such as:§  fish§  skinless chicken§  skinless turkey§  reduced-fat peanut butter§  low-fat cheese or cottage cheese§  pork loinLimit high-fat protein sources,including highly marbled beef, regular cheese, hot dogs, and processed lunch meats (such as bologna and salami). Rather than frying, prepare foods by baking, broiling, grilling or steaming.FatFat does not raise your blood glucose,but like protein, can keep the blood glucose elevated if eaten in excess. Fat can contribute to heart disease and weight gain. It is important that you limit the amount of fat you eat and choose healthy fats most often.§  Use less regular salad dressing, mayonnaise, cream cheese, sour cream, gravy and nuts.§  Choose reduced-fat products and limit the size of your portions.§  Olive and canola oils are healthier fats for your heart. Once again, limit your portions.SodiumSodium (SO-dee-um) is a mineral found in many foods and medicines. It is most commonly known as salt. In the body, sodium helps to regulate blood pressure and body fluids. Most Americans consume more than 5,000 mg (milligrams) of sodium daily. A healthy diet for people with diabetes would be to limit sodium to less than 1,500 mg daily. To reduce sodium in the diet:§  do not use salt at the table or in cooking§  avoid canned, processed and pre-packaged foods§  avoid fast foods Free foods you may enjoyYou can eat unlimited amounts of food and drinks that have zero carbohydrate and zero calories. These include water, diet drinks, and sugar-free gelatin.Non-starchy vegetables contain small amounts of carbohydrate. Try to eat at least 2 to 3 servings (1/2 cup cooked or1 cup raw) with each meal. These foods are good for you because they are high in fiber and low in calories and carbohydrate:You may eat food and drinks that have 5grams or less of total carbohydrate per serving. You should limit yourself to 2to 3 servings throughout the day. (For information, read the section in this page called, “Understanding food labels.”)Sugar-free sweets are NOT free foods;they still may contain carbohydrates. Be careful not to eat too much sugar-free candy. For example, if 1 piece of sugar-free hard candy contains 5 grams of total carbohydrate and you eat 3 pieces at a time, you ate 15 grams of total carbohydrate.Eat regular mealsPeople with diabetes should eat the same moderate amount of total carbohydrate at about the same time every day. In other words, eat the same number of carbohydrate choices at each meal. Follow a schedule and space meals about 4 to 5 hours apart.Low carbohydrate productsLabels on many supermarket foods read“low carbohydrate” (low carb). Before you buy a low-carbohydrate food, be sure to look at the nutrition label.Some low-carbohydrate products may have higher amounts of other items such as calories, fat and sodium than the regular products. If so, they may not be good choices for your meal plan. Remember,there are no government guidelines for low-carbohydrate and net-carbohydrate products.In addition, sugar alcohols are often found in low-carbohydrate foods. They can affect blood glucose. They also may have a laxative effect and cause bloating, gas, and diarrhea in some individuals.Understandingfood labelsIn general, 1 carbohydrate choice equals about 15 grams of total carbohydrate per serving.Examples include:§  1 slice bread = 15grams total carbohydrate = 1 carbohydrate choice§  1 small apple = 15grams total carbohydrate = 1 carbohydrate choice§  1 cup milk = 12 grams total carbohydrate = 1   carbohydrate choiceReview this sample nutrition label to help you understand more about counting carbohydrates.Start with serving size. How many servings will you eat? The nutrients listed are based on 1 serving of food.Note the number of servings in the package.The total fat, saturated fat, and trans-fat content are important. Try to keep these low.Look at the total carbohydrate number. This shows the amount of carbohydrate in 1 serving of this food.If you eat 2 servings, you must double the number of carbohydrate grams. Dietary fiber, sugar, and sugar alcohols are indented under the total carbohydrate count because they are part of the total carbohydrate amount.A diet high in fiber can help manage cholesterol and blood glucose levels. Look for food products with more than 5 grams of fiber.  Conversion guideNot all food products will be a perfect15 grams of total carbohydrate. Use this conversion chart to translate your nutrition label. Be sure to check the serving size. Example: 5 large pretzels contain 26 grams of total carbohydrate, which equals 2 carbohydrate choices.

Foods for Women @ 40

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
At forties? Experiencing the wild range of raging hormones, crazy workload, exhausted energy levels and bizzare body changes? Also worried about what to eat and what to avoid? Here's five f's - fit foods for females @ forties 1. Get calcium for strong bonesTake two servings of skimmed milk and its products like curds and paneer to keep yourself fit. Green leafy vegetables, pulses and dry fruits are good sources of calcium.include regional and seasonal varieties of veggies .Go out to enjoy sunshine for fit body  and healthy mind.2. Become iron ladyEat at least 3 servings of iron rich foods a day. It is found in lean red meat, chicken, fish and eggs. Greens are also good sources of iron.3. Eat fiber to motivate intestinesYou may be experiencing constipation now a days. Have plenty of fiber rich foods to relieve yourself from the same. Enjoy whole grain breads and cereals, fresh fruits and veggies in your daily diet.4. Treat yourself with water Instead of colas, packaged juices, coffee and alcohol opt for plain and humble glass of water to quench your thirst.5. Maintain healthy weightHormonal changes may bring in weight gain. Try to maintain your weight as it can cause problems for bones, spine, heart and other organs. Visit a dietician to figure out diet plan for you.6. Cut back on salt and sugarToo much sodium in the diet is linked to high blood pressure. Cut down on tinned, bottled, processed and preserved food. Too much sugar can increase weight. Avoid fast foods as they are high in unhealthy fats and carbs and also loaded with extra salt which can be the cause of water retention.7. Cut down on high fat foods Read labels carefully. Foods with transfats, cholesterol and saturated fats can clog the network of arteries. So, its the time to limit intake of whole milk, butter, some margarines, red meat and your favourite scoop of ice cream.8. Soya is your best friend now onwardsPlant based foods that have isoflavones work as weak hormones for the body which relieve of hot flashes and night sweats. Include soyabeans, soya granules, tofu and soya milk in your daily diet.9. Youthful skin with good nutritionInclude flax seeds in your daily diet. Also include olive oil, almonds, citrus fruits and fish in the diet plan.10. Exercise dailyExercise has many perks aside from weight loss like it strengthens bones, helps in controlling sugar, good for digestion, relieves from stress and thus improves overall health. So get up and get going. Now start climbing the stairs of age with healthy body. Ready, steady and go.

6 Healthy Lifestyle Foods You Must Include in Your Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
There are wide varieties of healthy lifestyle foods to fight infection, boost energy and maintain healthy heart plus many more. Including such foods in regular diet combined with exercise may add years to your life span. So, stock up your kitchen with healthy foods and add them in your diet for rich nutrients such as antioxidants, fiber etc. that delivers more than just the taste. The following is the list of healthy lifestyle foods that must be included in your daily diet to boost your overall health and well-being:Garlic: It has antibacterial, anti fungal and antiviral properties. Garlic also works within the body’s vital systems, such as the circulatory, digestive, and immunological, to promote detoxification, cleansing, lowering blood pressure, strengthening the immune system and healing. All in all, garlic helps promote good health.Oats: Nothing starts the day off better than a big bowl of warm oatmeal. Oats has many benefits, particularly for the heart, that makes it a smart choice among healthy lifestyle foods. Oatmeal contains a special strand of fiber called beta-glucan which reduces levels of bad cholesterol and protect your heart. Oats also boost the immune system. Because oatmeal is rich in fiber, eating it in the morning will help stabilize your blood sugar.Beans: The unique combination of fibers, carbohydrates and vital nutrients make beans a premium source of nutrition and healthy lifestyle foods. Beans are high in soluble fiber that helps reduce cholesterol. The lean protein in beans helps maintain and promote muscle while complex carbohydrates provide a sustained energy source. Beans are naturally low in fat which is helpful in weight loss.Yogurt: It has power-boosting protein and bone-building calcium. Yogurt is a great source of bone-building calcium, but its real strength lies in live beneficial bacteria, known as pro-biotic, that keeps down the growth of harmful bacteria in your gut. Eating yogurt could help with inflammatory bowel diseases, ulcers, and urinary tract infections, which makes it popular among various healthy lifestyle foods.Olive Oil: Include two tablespoons of extra virgin olive oil in your diet each day. Olive oil is beneficial to your health and well being. Olive oil helps lower levels of blood cholesterol leading to heart disease and blood pressure. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol build-up.Sprouts: They have always been very popular as healthy lifestyle foods. Sprouts are excellent sources of protein and contain a wide range of different nutrients that can help maintain good health. Beside the nutrients, they are also abundant in enzymes, which can keep our bodies remain healthy and fit. Another thing you will love about sprouts is how easy it is to digest this healthy food. Sprouts also contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging.