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.