quail egg-nutrition-by nutritionist gayathriasokan

Nutrition during oldage-GERIATRIC NUTRITION-by nutritionist gayathriasokan

Nutrition during oldage-GERIATRIC NUTRITION-by nutritionist gayathriasokan

nutrition for gut health-nutritionist gayathri asokan

nutrition for gut health-nutritionist gayathri asokan

Are you diabetic???don't worry i will help you what to choose...

DIET FOR KIDS 01 10 2013 Vanitha Part 3 Gayathri Ashokan

08 10 2013 Vanitha Part 3 Gayathri Ashokan Nutritionist Pregnancy

diet for anti-aging...03 09 2013 Vanitha Part 3 Gayathri Ashokan

27 08 2013 Vanitha Part 3 Gayathri Ashokan Balanced Diet-especially for women

Diet for stress management..

NUTRITION FOR HEALTHY GUT

The right food at the right time is always essential to keep the gut healthy.A well balanced diet is needed for the functioning of all the system of our body.As the functions of nutrients are interconnected ,if there is a low level in the intake of a particular nutrient can affect the absortion of other,for eg vitamin D is essential for calcium absortion ,vitamin C is essential for iron absortion. Each and every person is different and the food that is suitable for each system may vary and its better to follow a customised diet plan from an experienced nutritionist.You should observe your body and note the changes after eating a particular food,if the same reason persisting,after 5-10 times with the same food you need a consultation.But more than 50% complaints relating to food ,depends on one's suggestions like "hot food","cold food" and we Indian have a lot of unsientific believes that followed by generation.I respect our traditional system of medicine,If you are the one who follow the ayurvedic principles in life and not eating any food,or packet foods from outside,never had any allopatic treatments in your life,then its its the best.But the nutrition is based on allopatic system and according to the principles anyone can eat food at anytime according to their conditions and the food that is good for your stomach may be a poison for the other.

There are some food that are proved to have some beneficial effects on our stomach and overall health.As we know ,due to anti-biotic treatments,one may loss the healthy bacterias in the stomach,which may causes several discomforts like gastric problems diarrhea etc.So its essential to take B-complex tablets and food rich in B-vitamins .Prebiotics and probiotics have a good effect.Probiotics are the live bacteria that are present in the yogurt and other dairy products. .Prebiotics are the specialised  plant fiber that helps to nourish the good bacteria that is already in the large intestine.It is effective to prevent irritable bowel syndrome,ulcerative colitis,cancer etc.Recommended daily intake of fiber should be 40mg,but due to modern lifestyle and fast food trend we are getting less than 10 gm/day.The food that is rich in fiber are plant foods like whole grains,rice flakes,oats,beans,vegetables,pop corn ,nuts etc.Dont miss the prasadam we get from temple,its a good source of fiber as well as other nutrients.Even if the fibers are good for preventing diseses like cancer,but one should reduce the intake if having problems like ulcer.So a diet plan is always necessary  to get all the nutrients for your daily needs.

Foods that helps to improve the functions of stomach are :

1.water-2-2.5 liters of water needed for a healthy man-drink 2 glasses of water early morning,to reduce constipation,as it make the stool soft and easier to pass.Add half tsp-1tsp(5ml) of ghee to jaggery coffee which is a good source of minerals like iron,zinc  and drink early morning,which is a good remedy for constipation during pregnancy.

2.yogurt/curd-We Indians have the culture of taking curds and buttermilk daily.Instead of antacids,try half glass of curd with half glass water,which is effective for indigestion and fullness.It is proved that daily intake of yogurt ,which contain probiotics which   helps to prevent diseases and it improve the skin tone.Instead of using other soft drinks ,drink buttermilk daily to reduce heat,as it provide enough nutrients like protein and B-vitamins.A glass of yogurt a day to keep the gut healthy.

3.Oats,nuts,vegetables-It contain soluble fibers which helps to prevent diseases and good for stomach. .Fenugreek contain soluble fiber .It  is good for diabetic patients as well as cholestrol patients.Fiber present is beans is effective for diabetic patients.

4.Brown rice-Instead of white rice,use brown rice which contain more fibers and B -vitamins.

5. Pop-corn-It contain a good source of fiber so ideal as a snack than other chips.Frozen sweet corn ,available in the market can be used for making curries,snacks etc.

If there is diarrhea, try arrowroot drink,which give a soothing effect and reduce the symptoms.Boil mustard seeds in water , add some sugar and drink.It gives a sudden effect.

 So a well balanced diet with all the nutrients especially vitamin A,B-comlex vitamins ,fiber and water essential to keep away diseases and gut health.

anti-aging and nutrition

Healthyaging  is living a longer and healtier life.Studies proved that healthy diet plan plays a major role in preventing chronic diseases and  aging.A balanced diet with adequate vegetables n fruits helps to prevent aging.There are supplements  with  fruit blend which is a good source of antioxidants n polyphenols hepls to prevent aging and improve vitality.The most important antioxidant that helps in anti aging is vitamin E,skin vitamin,and other antioxidants include vitamin A,and VItamin C.Research has shown that those with higher levels of vitamin D are more likely to have longer telomeres, and vice versa. This means that people with higher levels of vitamin D may actually age more slowly than people with lower levels of vitamin D.OTHER KEY NUTRIENTS FOR LIFE EXTENSION ARE VITAMIN b-12,ZINC,OMEGA 3 FATTY ACIDS,MAGNESIUM,FOLATE  etc.Probiotics/fermented food also play a great role in improving skin  and polyphenols in green tea,cocoa,grapes  etc also hepls.Last but not the least curcumin in our turmeric,helps a lot ,which act as a immune booster and anti-inflamatory which prevent cancer and artritis also.So after reading this ,you will understand why in Indian,our ancestors used all these ingredients.Especially during lactation period,we Keralities use a lot of ayurvedic preparations made with turmeric,its a powerful antioxidant,which help to reduce aging and cure all the wounds.

Rice flakes with jaggery is an ideal breakfast

We keralaties had the habit of eating rice flakes with jaggery,which is a good source of minerals like iron,zinc etc...Why cant we promote our riceflakes,which is nutritious,with lots of fiber and B-vitamins..jus hav a look at the nutrition facts..There are 98 calories in 1 cup of Rice Flakes.Calorie Breakdown: 3%fat, 90% carbs, 7% prot.    There are 101 calories in 1 cup of Corn Flakes. Calorie breakdown:0%fat, 96% carbs, 4% protein.If we add jaggery and sesame seeds,or other dry fruits,the nutritive value can be increased.There are studies in different part of the world that proved our puffed rice is an ideal breakfast and sure our aval too..Aval vilayichathu is a good snack for kids as well as adults ,but eat in limits.So let us go to our tradition and give  our next generation a good healthy habit,with cheap and nutritious snacks which can be prepared with less time.Its a habit to update west,but dont wait till they start it as a breakfast cereal.

watch my vedio last segment - Taste Time

Good nutrition for immunity

IMMUNITY & NUTRITION

Nutrition is the science of food that works in the body.Food play a major role in growth and developement.The main functions of food are energy giving,body building and protective functions.A well balanced diet gives all the nutrients for the various functions and it is essential throughout the day,since water-soluble vitamins like vitamin-c and b-complex vitamins lost through urine and sweat and need daily.Our country is developing day by day but micronutrient deficiencies due to false dietary pattern is very high which is one of the major cause of infections or lack of immunity.A well balanced diet having the proper proportions of macro nutrients like carbohydrates ,protein and fat as well as micro nutrients like vitamins ,minerals ,water and fiber must be included accordingly.The main nutrients that play key role in improving the immunity or preventing infections are:
1.Vitamin A-It is a powerful antioxidant especially carotenoids in orange yellow vegetables and fruits,lycopene that is present in tomatoes are found to prevent infections including cancer.Foods that contain vitamin A are green leafy veg,liver,cheese,milk,sweet potato,mango,papaya etc
2.Vitamin C-It is considered as anti-infective vitamin,which is also an antioxidant,that helps to prevent infections and reduces stress.Main sources are citrus fruits,green mango,leafy vegetables,sprouts,amla etc
3.B-vitamins like vitamin B6,B12,folic acid-which is essential for WBC formation and multiplication .Sources are leafy vegetables,baker's yeast,liver,beans,peas,fruits and other vegetables.
4.Vitamin E-It is also a powerful antioxidant which is also called sex vitamin,as it  is essential for child bearing and it can also protect the body from cancer and Alzheimers.The main sources are wheat germ,molasses,whole grain,nuts,vegetable oils etc
5.Iron-It is very essential for growth and immunity and in India 50% of women and 70% of children under 5 is suffering from iron deficiency anaemia.The deficiency may paralise the immunity and it affect the overall performance.Sources include liver,meat,mussels, green leafy vegetables,dry fruits etc.
6.Zinc-It helps to prevent cold and protect  primary barriers from infections and also essential for various functions including brain developement.Sources are fishes,shell fish,poultry,whole grain etc
7.Essential fatty acids like omega 3,omega 6 are also essential ,which is present in fishes like sardines,flax seed,other vegetable oils
.Trace elements like chromium,copper,selenium,magnesium are also helpful.
So plan a proper balanced diet according to your health status which provide the recommended dietary allowance(RDA) that include whole grains,legumes,fruits ,vegetables especially green and yellow colored,milk and milk products(low fat),lean meat,fish etc.The vegetarians must include enough milk, pulses and sprouts daily inorder to get adequate protein.Our traditional meals with curd or butter milk is ideal as it is a pro-biotic which helps to prevent diseases,improve the skin texture,prevent aging and stomach related problems.

USE SKILLS TO MAKE-NUTRITIOUS BREAKFAST with sprouts

Today i thought of making some easy special breakfast,nutritious...ya i made wheat bread sandwich with spouted green gram wit a pinch of pepper powder n osme sauce...it was awesome...tastes better if add half  slice of cheese  ...
It gives more prana -energy for a quick start ,have double protein n more vitamin-c than raw green gram..so better not to cook sprouts as it loss the vitamin-c .I had jaggery coffee with it,so no issue of decrease in iron utilisation like other tea n coffee if taken with breakfast.Jaggery is a good source of minerals like iron ,zinc etc so better  than sugar.
Sprouts can be used for making salads.Mix with a hand full of sprouts with pomegranate  ,onion,cucumber ,tomato etc.

CANCER&DIET

i Was guiding a student on the topic "A REVIEW ON THE WEIGHT LOSS AND NUTRITIONAL STATUS OF MALE CANCER PATIENTS IN THE AGE GROUP ( 45-65 YEARS)"...Nutrition play an important role in the prevention of cancer.Include more antioxidants in your diet ,include all colourful vegetables and fruits...rainbow nutrition.

Jus have a look at the Abstract

Cancer has emerged as a major public health problem in developing countries. Nutrition of cancer patients definitely requires a great cancer in the present society. Weight loss and other nutritional problems are common in cancer patients. Nutritional intervention is likely to yield positive effect on the quality of life when it is started early in the clinical course of the disease. A survey was conducted in Amala Institute of Medical Sciences, Thrissur. Details of the socio-economic background and assessment of anthropometric measurements and 24 hour dietary recall were done. Based on the study conducted, it was found that most of the respondents lost about more than 5kg body weight about three months prior to illness. The findings revealed that only 2 per cent of the respondents did not lose weight. The survey also proved that the extent of weight loss is related to tumour type and is of prognostic significance. The incidence of weight loss was high in lung and stomach cancer. Weight loss correlates with decreased intake of adequate calories, protein and micronutrient rich foods such as iron and vitamin A. The mean energy intake was 900kcal and 34.83gm of protein which is much less compared to the recommended dietary allowance of 2425kcal and 60gm of protein. A decrease in most of the vital nutrients may predispose to malnutrition. Weight loss is more common in patients with stomach, lung, colon and rectum. The salient finding of the study is that majority 48 percent of the respondents had about 5 kgs weight loss and 32 percent of the respondents had about 10kgs weight loss.