Wednesday 15 June 2016

Surviving Night Shifts

A moderate part of our population work in shifts or in night shifts. It is quite difficult to maintain a healthy lifestyle while working in night shifts. Some of the typical health issues faced by the people working in night shifts are as follows:
·         Irregular appetites
Weight gain or weight loss
·         Gastro intestinal disorders
·         Lack of sleep
·         Emotional distress
·         Lack of concentration

Some possible reasons for these might be :
·         Too much caffeine
·         High fat snacking
·         Infrequent eating during the day
·         Over eating during the night
·         Lack of exercise

Nutritional tips to survive night shifts:
·         Eat small frequent meals as opposed to large heavy meals .
·         Eat more protein & less carbohydrates during your shifts.
·         Avoid sugar and sweetened beverages.
·         Chose healthy snacking options like whole fruits, salads, whole wheat or oats crackers and cookies and yogurt
·         The diet must contain omega-3 fatty acids. This helps in keeping you alert and energetic.
·         Limit caffeine intake.
·         Finish cooking before your shift starts
·         Drink plenty of fluids.
·         Carry in between meals and snacks from house with you to avoid fast food and junk food.
·         Drink good amount of water to stay hydrated and healthy.

Night shifts are not easy. But night shifts should not make your lifestyle unhealthy. As there are excuses to depend on junk foods and fast foods, there are also excuses to remain healthy. Only the cloice being yours. What you choose is actually what matters the most. If you choose to be healthy no one on this earth can detrack you. Your determination, willpower and motif towards life has to be positive to remain healthy. Then only you can change the world into a healthy nutritious world to live in in near future. Keep smiling stay healthy.
                                                                                                       
~Dt. Deepalekha Banerjee

Monday 6 June 2016

Tips for Eating Out

While maintaining a healthy lifestyle which includes weight loss and even maintaining ideal body weight, EATING OUT seems to a be a BIG problem.
But the fact is it is NOT.
If one knows the trick to pick and choose what is right for them, eating out is as entertaining and relaxing as to others.
Tips to pick and choose :
  • Before going out for the grand treat have some healthy snack at home.
  • Drink a glass of lemon water while brushing through the menu properly
  • Skip the hard drinks and sugary drinks
  • To start with Soup without cream and fresh salad with dressing on the side. Use the dressing only as much as required.
  • Choose the best quality protein – egg white, lean meat, fish, Soya chunks, low fat paneer
  • Do not be afraid to ask for the recipe if you cannot understand
  • Order grilled, smoked, tandoori items in appetizers basically protein next to soups and salads
  • Make healthy swaps like opt for whole grain bread or brown rice instead of white bread or normal rice; avoid cheese puffs, potatoes and deep fried items. Choose stir fried vegetables instead. Instead of creamy cheesy pastas choose wheat pastas with tomato sauce base.
  • Don’t miss on dessert. Intead of ice cream or chocolate soufflés choose a small fruit custard or fruit sorbet .
  • Add little or no additional salt.
  • Look for entrees which say baked, steamed, grilled, broiled, poached or raw
  • Enjoy the meal slowly while engaging in a gossip
  • Make smart choices at your favourite food joints
  • Coffe bar – a regular coffee instead of latte
  • Mexican – choose Fajitas made with grilled meat and vegetables or enchiladas filled with chicken or any lean meat and vegetables instead of dishes smothered with cheese, fried chimichangas, refried beans, large bowls of tortilla chips (a few with salsa is fine), pitchers of margaritas 
  • Japanese – Choose Sushi made with shrimp, tuna, tofu, or vegetables, sashimi, miso soup, teppanyaki dishes (meat, fish, or vegetables cooked on an iron griddle) instead of Tempura, large platters of sushi rolls (each can be 250 calories or more, and you can easily eat two or three), teriyaki (the sauce can contain a lot of sugar)
  • Chinese – choose Stir-fried shrimp, chicken and vegetables, steamed brown rice instead of dishes with thick sweet-and-sour sauces like Kung Pao chicken, large bowls of rice, fried egg rolls, lo mein, breaded or deep-fried foods such as orange beef
  • Indian – Choose Tandoori chicken or other foods cooked in a tandoor oven; look for "tikka" or "bhuna" dishes, which aren't covered with heavy sauces. Avoid ordering dishes that come with creamy sauces, naan (Indian breads that are often stuffed with potatoes or coconut and topped with butter), deep-fried samosas
  • Italian – Choose Vegetable or seafood antipasto, minestrone soup, fish or chicken dishes served with vegetables, grilled meats. Donot order deep-fried and breaded foods such as veal or eggplant parmesan, creamy sauces such as fettuccine Alfredo, dishes stuffed with cheese such as manicotti and calzones
Enjoy socializing and outside meals. Dieting is not all about restricting and boring. Its just a healthy lifestyle. 

                                                                                                                                                                                                                                                                                   
 ~ Dt. Deepalekha Banerjee

Thursday 26 May 2016

AGE OF DETOXIFICATION


·         Fat burning Detox water – ingredients used are apple cidar vinegar, lemon juice, apple, cinnamon. Apple cidar vinegar treats acne problems. Lemon add to the flavor and internal cleansing. Apple helps people fill full for longer period of time due to low glycemic index. Cinnamon reduces hunger.

·         Watermelon Mint detox water – Watermelon is a store house for anti-oxidants. Most important one is Lycopene having anti-inflammatory effects. Watermelon is high is potassium which aids in weight loss. Amino acids are also provided to aid in blood flow and cardio vascular well being. Mint soothes the lung and stomach environment.


·         Lemon Mint Detox water – This vibrant potion will appeal greatly to those  donot drink enough water on its own.

·         Lemon Ginger detox water – Llemon provides the internal cleansing & adds on to the flavor. When taken first thing in the morning lemon aids in good digestion throughout the day. Ginger contains shagaols which treats nausea and aids in intestinal wellness. Ginger also contains Gingerol which is a magical detoxifying agent and combats cancer.


·         Cucumber Mint detox water – Cucumber promote an effect of physiological purification. Grape fruit adds on to the sweetness thus energy and that extra zing to the drink. Each sip is tantalizing and tangy.

·         Detoxed Ice tea – Strawberry, lemon, cucumber, honey and a single bag of green tea. Welcome to the detoxification nirvana.


·         Belly slimming detox water – Ingredients used are cucumber, basil & strawberry. Basil curbs human appetites & lowers fluid retention in body. Strawberries speed up digestion and add sweetness to the concoction. Remember this drink has to be consumed extremely icy.

Health issues with prolonged detoxification:
  • Fatigue
  • Body Odor
  • Skin Eruptions/Acne
  • Headaches
  • Dizziness
  • Anxiety/Irritability
  • Confusion
  • Coughing
  • Diarrhea /Foul-Smelling Stool
  • Body Aches
  • Insomnia
  • Sinus Congestion
  • Cold/Flu
  • Diabetes
  • Hypoglycemia
  • Heart Disease
  • Pregnant or Breastfeeding Women
  • Children or Senior Citizens
  • Colon Problems (such as IBS, Diverticulitis, Crohn’s or Colon Cancer)
  • Anyone with Chronic Kidney or Liver Disease

Usually, these symptoms are the result of toxins being released from fat cells into the bloodstream. As long as not severe, these symptoms typically resolve after the body is able to eliminate the toxins.
Some people are more vulnerable to the hazards of a liver cleanse than others. To be safe, always check with a healthcare provider before beginning any detox program. Those with the following conditions should only approach detoxification under a physician’s assistance.
Stay informed. Stay happy & healthy, stay cared with me 
                                                                                             ~ Dt. Deepalekha Banerjee


                                                                                          

Friday 22 January 2016

Time for Change

Daily we spend so much time in cooking to provide enjoyment to our family and relatives and also it is a source of source of energy and innovation. But most of us are not aware of some of the bad cooking habits we are practicing daily and those are harmful. How long you want to live with your bad habits? Get rid off them soon after knowing why. Some Bad Cooking habits to get rid off are as follows:
·       Heating oil until it smokes – When oil is heated to the smoke point or reheated repeatedly, it starts to breakdown destroying the oil’s beneficial anti oxidants and forming harmful compounds.
·       Stirring your food too much – It prevents browning which is a flavor booster. It breaks food apart, thus making your meal mushy or lumpy.
·       Rinse your meat before cooking – This gets rid off the slime factor which contaminates the sink with bacteria to cause food bourne illness.
·       Using Non-stick pan on high heat – High temperature may cause the non-stick pans to release PFCs (Perfluorocarbons) in the form of fumes. PFCs are associated with liver damage and developmental problems.
·       Using metal utensils in non-stick pans – This can lead to scratching of the surface of the pan which could to lead to ingestion of the PFCs in the non-stick lining.
·       Overmixing batter – The mechanical action during mixing causes gluten formation in the flour. Thus making baked goods tough.

Now hopefully cooking will become more interesting and enjoyable for many of my readers as they will practice healthy cooking habits in their kitchen and also pass on the same message to others. So let us practice & enjoy HEALTHY COOKING!!
                                                                                     ~ Dt. Deepalekha Banerjee