Quick Weight loss tips-

Quick Weight loss tips-

By Madhulika Gandhi  on: 16 November 2017
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1.    Don’t skip meals.

2.    Eat more frequently.

3.    Go for home-made foods.

4.    Stock healthy foods in your kitchen and refrigerator.

5.    Include all food groups in your diet plan.

6.    Choose smaller plates and bowls, this helps in eating less.

7.    Have some food at home before leaving for any party.

8.    Avoid added sugar as well as salt.

9.    Add fruits and vegetables to your dishes whenever possible.

10. Avoid zero carb or restricted diet plans.

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Can People with Diabetes Consume Rice?
10 November 2017
    Rice is the staple grain for most Indians. In many parts of the country, eating food is synonymous with eating rice. But the big question is, can people with diabetesconsume rice?  The epidemic of diabesity (diabetes and obesity) has risen rapidly; over 60 million people reportedly suffer from diabetes and the prevalence numbers of obesity and overweight is growing too. It is a belief that rice could make them fat and eating rice can lead to diabetes or high blood sugar levels. So in light of this current diabesity epidemic, should one banish rice from the diet? The answer is simple, eat rice which is unpolished or minimally polished. The whole grain brown rice is a nutritious grain but the processing lowers its nutritive value and makes it undesirable for health conditions like diabetes. Unpolished brown rice is the whole grain of rice with just the outer cover, the hull or the husk removed. Brown rice has three layers the outer bran, germ layer and the endosperm. Traditionally rice was either hand pound or parboiled. These minimal processing techniques retained most of the nutrients.  The rice we commonly consume nowadays is milled to remove the germ and the bran layer. The milled white rice is further polished to a smooth finish removing the aleurone layer that contains healthy fats. This layer is removed to increase the shelf life of rice. As a result, the polished white rice contains mostly starch and has lost many of the brown rice benefits originally present Nutritional Difference between Brown Rice and White Rice- When brown rice is milled and polished to yield white rice, a majority of the micronutrients are lost. For example, 80% of vitamin B1, 67% of B3 and 90% of B6 is lost in the milling process. Minerals that are vital for our body functions like iron, magnesium, phosphorous, selenium are destroyed almost in the same measure; 60% of iron, 50% of magnesium and phosphorous are lost. Brown rice is a source of important mineral selenium, which is an antioxidant and supports thyroid health. It is one of the best sources of the mineral manganese, which helps in maintaining a healthy nervous system. Manganese also aids in the production of an antioxidant enzyme called superoxide dismutase. All if them beneficial for digestion of starch and preventing diabetes in the long run. An Indian study found that with an increase in the rate of polishing of whole grain brown rice, the content of dietary fiber, proteins, essential fatty acids, vitamin E, minerals, γ-oryzanol, lignans and other polyphenols have decreased. Fiber Content in Milled Rice and its role in Diabetes- Both white and brown rice have the same amount of total carbohydrate content but there is a huge difference in the fiber content. One cup of cooked brown rice has 3.5 grams of fiber while the same quantity of white rice has only 0.6 grams. The six times higher fiber content in brown rice helps in making you feel full for a longer period and releasing the carbohydrates more gradually thereby stabilizing the blood sugar levels and preventing diabetes. Whole grain brown rice is a nutritious grain, which can be consumed by all age groups and conditions. Replace polished white rice with brown rice in the daily meals and in all rice-based preparations like idli, dosa, Pongal, khichdi etc. This simple swap can improve the nutritional quality of your meal and can lower the risk of diabetes and obesity.
30 December 2017
1.Blueberries Blueberries are extremely healthy and one of the fruits that burn fat. They help the body combat body fat along with decreasing the risk of cardiovascular diseases and diabetes. In one of the studies by University of Michigan Cardiovascular Center, scientists were able to reduce the belly fat of rats by 2% by feeding them blueberries every day. Adding blueberries and yogurt to a bowl of cereals is certainly an interesting way to include this fat burning fruit in your diet. Here are a few more interesting ways you incorporate blueberries into your diet  2. Coconut Coconut is yet another fruit that burns fat. It has a deep rich taste that provides a yummy flavour and texture to any dish it is added to. Coconuts contain medium chain triglycerides (MCFA) that raise the metabolic rate of the liver up to 30 percent. You can incorporate coconut into your diet in the form of coconut oil, coconut milk, coconut flour, coconut water or unsweetened shredded coconut. Dried coconut is also very tasty and is commonly used worldwide. You can try these low-calorie recipes that use coconut [4].  3. Avocados Along with offering a host of health benefits , avocados have fat present in them which signal your body to stop spiking blood sugar because the spike in blood sugar leads your body to store extra fat; and fat is better avoided! Given that this fruit that burns fat already has fat in it, you should want to include it in just a single meal of your day, may be in the form of salad, or bread spread. Here are some interesting ways to include avocado in your meals  4. Tomatoes Tomatoes are yet another fruits that burn fat for they are packed with vitamin c and phytonutrients, known as a top fighter against fat. Vitamin C enables our bodies to burn fat. The phytonutrient carotenoid is an antioxidant that helps in losing weight and cardiovascular health. There are so many varieties of tomatoes available in the market. So just go out and grab your pick! You could use tomatoes in your curries, soups, pasta, salsa, juice and what not! Here are a few recipes that will enable you to view tomatoes from a larger perspective  5. Apples and Pears Apple and pears are also on the list of fruits that burn fat in different and effective ways. Both the fruits are powerhouse of fibers that enhance metabolism of your body. They are a healthy snack that keep you full between the meals saving you from binge eating, the main culprit of weight gain. Apples and pears are a source of pectin that restricts cells from absorbing fat .The best way to consume apples and pears is to eat them raw and fresh, preserving the natural elements present in them. You could also have them in the form of a salad with a nice dressing. 6. Bananas Bananas are great for people who wish to burn the stubborn belly fat. They are full of fibers that help us remain satiated making the body burn fat thus making it a fruit that burns fat. Bananas contain fibers that cannot be digested and that helps in blocking the carbohydrates from getting absorbed in the body. This enables the body burn fat as energy instead of the carbs. Bananas are a rich source of potassium that help you in building muscles, which also leads to burning of fat. There are many interesting things you can make from this wonder fruit like shakes, smoothies, salads, crepes, etc. 7. Pomegranate Pomegranate is another fruit that burns fat. This fruit is full of antioxidants called polyphenols that clear our blood of harmful toxins. According to a study by University of California, this antioxidant helps in boosting our metabolism. You can consume pomegranate in its raw form, or make juice out of it or even make a nice shake out of it. Here we have got an interesting recipe of Pomegranate-Pepper-Peanut-Salad, an extremely healthy and unique version of pomegranates . You can even check out a few healthy recipes of pomegranate right here  8. Lemons It is quite a known fact that lemons are great detoxifying agents. Also known to provide detoxifying properties to the human liver, it does a great favour to the human body as  a healthy liver goes a long way in maintaining proper digestive system and burning of fat in the body. Lemons prevent the accumulation of fat in the body and are thus, a great agent for burning of fat. It is a known fact that a glass of warm water with lemon and honey consumed first thing in the morning greatly helps in cutting down the fat content of the body. Lemon Honey Water Recipe Ingredients 1 tsp honey 8 oz warm water Juice of half a lemon Preparation Juice the lemon into the water. Stir in the honey. And now drink!
Madhulika Gandhi

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Best Nutritionist in Salt Lake City, Kolkata, India 

 Dietician Madhulika Gandhi, a nutritionist in salt lake Kolkata believes that taking care of the body is very important as it is the only place one lives in . Staying  healthy and fit, will automatically make  a person  more confident, happy and independent. It will shape him  and his life life. Eat well be well eat better feel better. Madhulika  graduated  from st. xaviers college kolkata, and then became a Chartered Accountant from The Institute of chartered accountants of india . But her consciousness towards health and fitness was so much that out of passion and interest  she took up a course on dietetics and nutrition  in VLCC Institute there after. she enjoyed the course so much because it taught her good food, good health and good nutrition is the key to overall wellbeing. she stood first in all her semesters, it was so interesting  that she professionally took it forward and specialised in weight management .
Madhulika Gandhi
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