Hi new mommy! Your 9-month weight is over, your baby is here and you are into ‘mom mode’ almost full time. You’ve been instructed to eat right for breast feeding, you have a big list of do’s and don’ts from your loved ones and keeping track of nutrition needs, baby needs, household needs along with sleepless nights is getting exhausting!

Somewhere during this journey, you also want to focus on the ‘pre-baby you’ and wish to get your body back in shape in no time at all.

But what you need to understand is that, just as your baby took 9 months to develop and your body slowly adjusted into changes, the very same way, it needs to be cajoled into losing the weight in a slow structured manner with an emphasis on healthy recovery as opposed to just physical weight loss.

So, if you are a first-time mom or a second/third time mom and are ‘pareshan’ over post pregnancy weight loss – this one is for you.

Rule No 1: Do not rush

From the time you get pregnant, to delivery till your baby turns 1, your body goes through maximum hormonal changes. Losing weight is an uphill task that time because hormones do not allow that. They are  involved in preparing your body for the upcoming child birth and lactation.

Remember, weight loss after pregnancy can take time, and you may not go back to your pre-baby weight or a healthy weight straight away.The more we force and chase this natural process, the more elusive it gets.

DO NOT go on a crash diet (not eating enough) or a fad diet (popular diets that limit certain types of foods and nutrients). They will probably make you drop kilos at first, but those first few kilos you lose are fluid  and will come back.

Other kilos you lose on a crash diet may be muscle instead of fat which again is not of any good to your body.You will gain back any fat you lose on a crash diet once you return to normal eating.

A crash or fad diet is likely to be lacking in important nutrients and will probably leave you feeling tired. This is the opposite of what you need when taking care of a new born, and when you’re likely sleep deprived.

If a mom goes for extreme weight loss in the first 6 months, that is also at a cost of compromised immunity for the new-born . Lack of quality milk can set the child up for nutrient deficiencies, retarded growth, early onset of allergies or auto-immunity.

With the right lifestyle and nutrient intake, weight loss will never be a concern, nor will getting back into shape post-delivery. Our bodies are perfectly designed to shed off the excess pregnancy weight naturally and gradually. So do not rush!

Rule No 2 Better Lactation=Better weight loss

The good news is breast-feeding  help you lose your weight faster, but it varies from mother to mother. The amount of weight that you’ll lose while you’re breastfeeding depends on many things including:

• How much you weighed before you became pregnant?
• How much weight you gained while you were pregnant?
• Your diet
• Your activity levels
• Your overall health

Breastfeeding makes your body burn calories which helps you lose weight. If you are patient, you may be surprised at how much weight you lose naturally while breastfeeding. So, on an average, if you make sure to eat right and breastfeed exclusively, you should lose about ½ kg every week or two.

Breast feeding helps to contract your uterus and shrink it back down to its pre-pregnancy size much more quickly. While breastfeeding, your belly should look much slimmer by the time you’re six weeks postpartum.

So, first focus on lactation and weight loss will gradually follow. As lactation is a phase which never comes back.  It’s necessary for a mother during her lactation period  to eat nutritious food, because producing good quality and quantity of milk requires a lot of energy and a host of nutrients.

Other than that breast feeding also helps in quick postpartum recovery, lowers risk of breast and ovarian cancers, lowers the risk of high blood pressure, cardiovascular disease, and diabetes,reduces chances of bone diseases, helps in better stress management, low risk of postpartum depression and can help you be a better parent.

Rule No 3: Eat to Lose Weight

•  DO NOT skip meals- With a new baby, many new moms forget to eat. If you do not eat, you will have less energy, and it will not help you lose weight. Your new role requires you to be energetic thus cutting out on meals is not a viable option.  Plan your meals ahead to avoid skipping.
• Have frequent small meals-Eat 5 to 6 small meals a day with healthy snacks in between rather than 3 large meals. This helps you to  eat smaller portions at one go, fuels your body timely and lose weight.
• Eat breakfast-Even if you do not normally eat in the mornings, get into the habit of having breakfast. It will give you energy to start your day and stop you from feeling tired later. Having breakfast also helps in improving your metabolism and hence losing weight.
• Slow down- When you take your time eating, you will notice that it is easier to tell that you are full. It is tempting to multitask, but if you focus on your meal you will be less likely to overeat.
• Do not eliminate fat-  Fat is an important nutrient, so your goal isn’t to eliminate it from your diet. In fact, including some fat at each meal will help you stay full and keep you away from overeating carbohydrates. (Too many calories from any source – fat, protein, or carbs – can lead to weight gain or keep you away from accomplishing weight loss.) The trick is to choose “good” fats rather than “bad” fats. The best fats are found in avocado, olives, nuts and seeds, and fatty fish like salmon.  Avoid refined oils and trans fats, which can contribute to heart disease and perhaps diabetes, and can be transferred to breast milk, too.
• Snack Healthy: When you reach for a snack try to include foods with fiber and protein to help keep you full (such as sprouts chaat, idli chutney,poha with peanuts, raw bell pepper or carrot with bean dip, apple slices with peanut butter, or a slice of whole-wheat toast with hard-boiled egg).
• Squeeze in more fruits and veggies: Snack on fruits, make fruit chaat or smoothies or eat fruit as such. Vegetable salsas or vegetable reduction sauces (sauces made from puréed vegetables) over fish or chicken, add shredded veggies to your sandwich, stir them into your dosa, chilla or idli batter, try grilled vegetables, and puréed vegetable soups. (Puréeing your soup makes it creamy without having to add corn flour, which is an unhealthy option. It’s also a great way to eat veggies you might not ordinarily eat on their own.)Including 5-6 portions of different colour veggies and 3 fruits in a day helps provide you essential vitamins and minerals, fibre and hence help with weight loss.
• Choose right cooking method: Steaming, baking, sautéing, boiling are better cooking methods. Steam the sprouts rather than frying them, bake the snacks rather than deep frying.
• Hydrate Well: Drink at least 12 glasses of water in a day. Keep a water bottle near the spot where you usually feed the baby, that way you’ll remember to drink. Your urine colour gives you an indication about how much water is enough.  A clear urine indicates sufficient hydration in your body. Coconut water, fresh lime water, buttermilk or fruit infusions are healthy alternatives  to increase water intake. Limit drinks like sodas, juices, and other fluids with added sugar and chemicals. They can add up empty calories and keep you away from losing weight.
• Avoid Processed Food : Intake of packaged food such as instant noodles, biscuits, cookies, packaged fruit juices ,diet mixtures will lead to leaking of chemicals present in them into breast milk. Limit  such sugar, saturated fat , trans fats rich packaged food by storing unhealthy foods out of sight or not buying them.Needless to mention alcohol is a big no while you are on exclusive breast feeding.                                                                                                                                                                                                                                                                                                                                                                                                           Rule No. 4: Focus on Alkalising your system:

A mother’s body pH tends to drop towards acidic during pregnancy. This is because of:

• Depleting alkaline mineral stores in order to keep up with the child’s needs.
• Accumulation of acidic waste from baby trapping the acidity in her body.

Hence it is of utmost importance to readjust the pH because it is extremely difficult to lose weight in an acidic medium.This can be done by correcting the eating pattern ensuring adequate hydration, drinking lemon water, inclusion of raw foods such as soaked nuts, seeds, green leafy vegetables, fresh veggie juices and fruit smoothies. Junk and processed foods increase acidity, hence must be avoided.

Rule No. 5: Start with gentle physical activity

Ideally one should wait at least six weeks after a vaginal delivery of baby and eight weeks after a c- section to start exercising, but it is safer to consult your physician before starting an exercise routine.

Exercise will help you lose fat instead of muscle. Fighting depression and relieving stress too. Finding 30 minutes in a row might be impossible, so  breaking up the time into small 10-minute sessions is also helpful. Then try to work your way up to 20- or 30-minute sessions.

It’s best to start with low-impact exercises such as deep breathing exercises (yoga), walking or swimming. Slower and gentle forms of exercises are better because your muscles need to waken up after a long gap. Lower back and upper shoulder stretches help a lot because those muscles are used to full capacity during pregnancy. A 30-min walk in nature with your baby in stroller, exercising with baby once he/she is 5 months can also be considered. Gradually, core workouts will help you tone your mid-riff.

Get Enough Sleep

Poor sleep can negatively impact your weight loss efforts as you’re less likely to choose healthy food. You’re more likely to grab something through a drive-through. You’re also less likely to get physical activity. When you’re tired, your body releases cortisol and other stress hormones that can promote weight gain.

Although it is difficult with a new born, do not miss any opportunity to get as much sleep as you can and ask for help when you need it. Power naps as short as 15-20 min twice during the day are also enough to recharge you up when you don’t get enough night sleep. Keep your cell phones away while the baby is asleep. Cutting down screen time also helps in increasing your sleep time.

Why is it tough for a 2^nd/3^rd time mom to lose the weight?

There are a lot of factors that go into why losing the baby weight after baby 2 or 3 is difficult. The weight creeps on, then you become used to it and so does your body. Your body adapts with a higher fat percentage. This makes it hard to start using fat as fuel, even while breastfeeding. Our bodies naturally store extra fat and water while pregnant to make breast milk. But, if there is excess fat left over that stays until the next pregnancy, our bodies adjust and want to stay at that fat percentage.

Also, the excess weight is related to  your eating habits  and activity levels after baby is in the picture. Your requirements go up during lactation but you need to start eating as you ate before pregnancy as you start weaning. This is a big step that gets missed as you become used to eating more and continuing same after weaning   further adds to weight.

Your age when you deliver the baby 2 or 3 is also an important factor. As our body’s metabolism naturally drops as we age.

Nutritious eating and enough physical activity are the only ways to ensure that your body is healthy and fit. The more you fill yourself up on whole foods full of  natural nutrients, the fuller you will be and fewer will be the cravings for junk food. Cleaning up your eating routine is more than just weight loss. It gives your body the nutrients it needs to function optimally, makes you more energetic,strengthen your immune system and also helps in fat loss. Right eating habits eventually help move the stubborn fat which your body has become used to by improving your body’s metabolism naturally.

So it may take a little longer for you to lose weight but if you are persistent with your efforts and consistently make gradual lifestyle changes-success will be there for sure.

How do you work on losing the weight?

While you’re nursing, your nutrient needs are even greater during the first six months after delivery than they were during the last trimester of pregnancy. Your  nutritionist can help determine exactly what  you should be eating, since that depends on a host of factors such as your eating habits, food preferences, body and baby needs , your activity level and lifestyle. Weight loss of about half a kg a week at this stage is safe and won’t affect the milk supply even if you are breastfeeding. This naturally happens with breast-feeding, nutritious food and light exercise.

As you wean off your baby, your body requirements decrease so make sure to readjust your eating pattern now. As eating in same manner and portions after weaning the baby will only lead to further weight gain.

For a better balanced and well planned post-partum nutrition, do get in touch for our customised iPlan. We can help you design an eating plan that will let you lose weight safely and effectively. Your plan is structured taking into consideration everything from your body requirements to  food preferences, your relationship with food to hectic routine, your food cravings to family responsibilities  to make it practical and doable.

 

 Visit us @ www.umanarula.com.

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Come New Year and we all view our health and well-being with renewed vigour. Armed with diet recommendations, insta inspirations, planned workouts – we immerse ourselves in our new routine with dedication.

2 months down the line – Yay! There is definite weight reduction, you are looking thinner and then…

Life happens!!

Before you know it – you’ve not only started gaining what you lost but are stressed, your diet is getting to you, there’s no time for exercise , tonnes of cravings and as for insta inspirations – well how DO they do it!!!!

Before you embark on your weight loss journey, check your diet here:

Does/Is  your diet

• fit into your normal routine or you need to upside down your whole routine to fit into your diet?
• include basic foods that you have been eating since ages or is all about fancy foods that you haven’t heard ever before?
• help you prevent or reverse common health concerns, like high BP, migraine ,acidity ,thyroid or diabetes?
• safe and poses no long-term health risks?

“If you really want to lose weight and be healthy and grateful to your body, you have to pick something that you’re going to be able to do over the long term.”

Your new “DIET” must fit in with how you really live. If you enjoy going out to eat but try to commit to a diet that forbids you from ever going to a restaurant, you’re just going to cheat eventually.

The biggest science of weight loss is that your great diet has to be your lifestyle and  not a short sprint toward a short-term goal. Turning a diet into a lifestyle isn’t only about knowing what to eat. Knowing what to do and actually doing are completely different things. It surely demands your dedication. But it also demands the diet be sustainable. For most people who ‘successfully’ lose the weight, 70% of them gain it all back within a handful of months. For your diet to be sustainable and become your way of life you need guidance to

•  Understand your unique body and its relationship with food.
• Help you break unhealthy patterns and make you start doing the things you know you should.
• Tune your habits considering your strengths and weaknesses and then chalk out a “Nutrition Plan”(and not a diet) for you.
• Support you maintain a mindset powerful enough to stay motivated and achieve the goals you set for yourself.

(Looking for a customised weight loss plan for yourself- http://nutriguide.co.in/iplan/)

 STRATEGIES TO MAINTAIN

Unlearn the diets and learn the new way of life

Once you commit to a new lifestyle, everything else starts falling in place. Forget about the newest nutrition buzzword or latest diet in trend. Rather focus on making gradual and permanent changes for your body.Keep yourself accountable and plan your meals.Make a grocery list before you shop.Include your favourite fruits and veggies in your diet as snacks.

 Learn to recognise hunger

Many of us have forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. Tune into your stomach-that is your best hunger guru. Learning to listen your body helps you consciously stay in control.

Change the way you eat at home

Don’t slump into your chair and eat in front of the tube. Sit well, on your meal table and savour your food slowly. Use smaller plates and serve yourself one course at a time. Smaller portions and spending more time to eat, helps you eat mindfully without effort. If you are not sure about how much to serve yourself, use measuring cups at first. This will help you to understand portion sizes better.

Reduce ½ hr of screen time

The more you are hooked on onto your net shows or TV, the more often you tend to munch. Sacrifice one program and go for a walk or try shaking a leg on your favourite number instead—in even just 15 minutes, you’ll feel much better.

Close your kitchen at night

After dinner, close your kitchen completely. Late night snacking significantly leads to fat storage.

Keep on hand chutneys, salsa and dips(home made)

They not only provide lots of flavour and variety to raw veggies  with low fat and few calories, but also turn up your digestive fires, causing your body to temporarily burn more calories.

Never deny yourself. Just eat smart

Eating dessert every day is okay if you don’t overdo it and pick the right ingredients to prepare same. Have a spoonful of ice cream and a bowl of fruit. Pair each chip you eat with yogurt dip or salsa. Try balancing a little cheese with a lot of veggies.

Don’t just keep track of your food – track your mood as well

Most of the time, bad food choices are linked to the mood we are in. If you are keeping a journal or sincerely wanting to lose weight, write down the mood alongside what you ate. E.g. 1 bowl ice-cream, feeling upset.This will help you to accept and eventually reduce emotional eating. Alternatively, a walk, a phone call, music or an impromptu dance can help you feel better without food.

Make the waiter your best friend when you eat out

Order the smallest portion and ask for dressings on the side. Request to keep your water glass filled, to double the side of veggies and to limit the fried preparation. Bag it as a takeaway if the portion is too large rather than finishing there and then. Don’t stress  and enjoy your food keeping the portions under check.

Seek Support

It can be your partner, your mom, sis-in-law, best bud or neighbour….but that one person who motivates you towards your goal and keeps you on track is extremely important. Can’t find anyone? Use the technology. Download the app to remind you drink water, counts your steps or helps you track your food journal.

Continue to challenge yourself with new goals

 It doesn’t have to be related to weight loss always. Achieving both short-term and long-term goals will help you keep your confidence level high and make you feel  like a winner.

Don’t obsess over your weight

Whatever your weight-loss goal, the priority should be first and foremost on gradual habit tuning focusing overall health and wellness. Eating for health frees you up emotionally and is based on improving your body rather than rejecting your body needs. Food obsession can lead you to feel frustrated and destroy your relationship with food. Always remember, any food can fit in a healthy diet if you’re eating in the right way.

Maintain ‘sustainable’ activity-find a workout you love

Maintain a routine you enjoy be it walking, swimming, gym or zumba. If it feels like additional work, chances are high that you don’t sustain it.

Enjoy your new ‘lifestyle’-

Slimming down slowly instead of all at once gives you enough time to tune your habits, create some  new and break few old.This finally creates eating and exercise routine that you can maintain for life. You’ve got to give yourself few months to an year of consistent behavioural changes to keep the weight off and build new habits.

 

For customised Nutrition Plans for keeping your weight off permanently visit www.umanarula.com.

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Do you feel there’s a plethora of information about what to eat or not?

#Keto#Paleo#Mediterranean#Detox -No idea who to believe and what really works?

Sick of trendy Nutrition Buzzwords?

Then this one is for you!

As avid readers of my blogs, I’m sure you’ve noticed that off late I’ve been slowly advocating to stay connected with your roots. Our Ancient food wisdom stands practical and perfectly complement  modern day health. Let’s follow our roots to end all confusion. Starting with focus on vital principle of Ayurveda which is ‘nourishing your prana’.

Ayurveda teaches us that there is energy in everything. This energy, called prana, or vital life force, exists everywhere. Everything that we eat is food for our souls. Nutrition lies at the centre of our life-force (prana) – which brings us vitality and health. Thus, when you eat, you are not simply ‘filling the tank’, you are creating prana. You are creating vital energy, which will give you joy to carry with you throughout your day.

Therefore, the foods we choose to eat are of paramount importance. Food should never be referred to as just ‘calories’. Rather eating is a sacred act which energises your body and heals you from within.

How to Incorporate more ‘prana’ in your food:

Eat More Plants

The plant kingdom is a wonderful source of prana. Plants are fantastic “condensers” of the prana of the sun and the earth. The more plants you eat, the more prana you’re getting. It’s that simple.Try to consume green leafy veggies once/day.

Include Raw

Try and eat some plant-based food raw  because it’s one of the best ways to retain a high level of prana. It can be in form of  fruit smoothie, veggie juice or salad, the way you prefer.

Source Fresh Foods

Procure organic or home-grown foods as much as possible. Shop more from local farmer’s markets rather than supermarkets.

Eat Mindfully

Make Lunch your biggest meal. One of the most important concepts in Ayurveda is ‘Agni’ or digestive fire in the body. Maintaining this ‘fire’ is key to good health. The idea for having a sumptuous lunch is that the digestive fire, like the sun is at its strongest at this time of the day and is at its optimum to digest a large meal. The “Agni” slows down later being minimum at the dusk. Hence comes the recommendation for light dinner.

Follow nature

Eat seasonal foods in abundance. Seasonal produce is not only fresher and cheaper but also has lot more prana than its non seasonal counterparts.It hence supports body’s natural nutrition needs.

Eat whole foods

Whole and simply cooked foods are more sattvic than overly processed refined foods and fancy preparations. Go back to what our fore-fathers ate and move away from food in a bottle or packet. Yes doing away totally may not be possible in present day scenario. But planning and prioritising helps in cutting down such foods considerably.  Limit non-vegetarian ,fried foods,processed Foods,artificial sweeteners,sodas,canned foods,white flour to once or twice per week.

How can you help to purify and vitalize your energy?

The root cause of most diseases and conditions today stems from a weak digestive fire and a build-up of toxins throughout the body.  Among the major causes of these toxins, improper food combining is at the top of the list.

Over time, poor food combining leads to gas formation, indigestion, fermentation, disturbed metabolism, and emotional imbalance, but eventually if prolonged this practice creates cellular confusion causing disorder and disease.

Why does this happen?

Firstly, different foods take varying times to digest.

Most foods generally take 4-6 hours for complete digestion.  However, some foods such as fruit only take 30 minutes.  Therefore, if fruit is taken with other foods, their normal 30-minute digestion time is now lengthened to several hours, as it mixes with the heavier food types.

The fruit stays in the stomach longer than it is supposed to which results in indigestion and fermentation occurring in the gut.  This eventually weakens the overall digestion; causing gas, cramping and other unwanted symptoms.

Another reason is because each food type releases a different enzyme. Certain enzymes can be released together while others cannot.  For example, each type of protein (i.e. red meat, chicken, fish, pork, eggs, dairy) needs a unique enzyme for proper digestion.  Unfortunately, only one of these enzymes can be released at a time.  So, if you are consuming multiple protein types in one sitting, the proper enzymes needed to complete the digestive process are not all available.  This once again will lead to indigestion of food, which then leads to toxic build-up and eventually disorder and disease.

Avoid Improper Food Combinations

1. Always eat fruit by itself

Eat fruit either 30 minutes prior to a meal, or at least 2 hours after a meal.  That means fruit is not a healthy dessert option, nor is it a side dish. Mid-morning or evenings are good times to eat fruit.

2. Only eat one protein per meal

Try not to combine different proteins in one meal as it makes it difficult to digest. For. Eg. Avoid prawn in starters if main course is chicken. Make sure that each meal  contains only one protein type.

Chew your food properly-Chewing your food properly  helps in better digestion of food. Your intestines are able to absorb more nutrients from same food if you chew it properly.Most importantly it helps to maintain portion control and hence weight. Better grind with teeth to eat  without speed, greed or waste.

Eat at consistent times

Do you run your car without oil in its engine? No, Never! Remember your body too  is like a well-oiled machine which runs the whole day. You must nurture this machine by giving it right fuel (nutrition) at consistent intervals. The body then sets its own rhythm and works at optimum levels. Lack of consistency in eating leads to bloating, acidity, constipation and lack of Energy. Regulate your digestion, balance your emotions and keep yourself energized by eating at consistent times.

7-9 am: Breakfast

12-2 pm: Lunch (remember this should be the largest meal of the day)

6-8 pm Dinner

Last but not the least cook with love and gratitude, giving attention to freshness and hygiene. You are not just a “consumer” of prana; you’re also a “producer” of it. We’re all part of the life force that gives our physical bodies energy. So try to make cooking a type of mindful meditation. Consume with gratitude and awareness – food is your life force. Give it respect.

If you can master these, you’ll notice remarkable changes in your everyday life. Higher energy, less sick days, and more happiness are just a few of the benefits of increased prana.

You do not have to make all these changes overnight; rather  focus on one, get comfortable there and then add the others in, one at a time.

Good Luck!

 

For customised Nutrition Plans, visit www.umanrula.com.

Follow us on fb https://www.facebook.com/UmaNarulaNutriguide/ for regular tips on health,wellness,eat right and much more.

As a nutritionist, I come across various kinds of literature on nutrition, varied dietary patterns, eating behaviours, lifestyle modifications etc. Reflecting back, I conclude that most of this knowledge we already know, it’s been passed onto us from our mothers and grandmothers…it’s in our system but we’ve lost the thread somewhere!

We come from the land of Ayurveda, from the land of Krishna. Developed centuries ago, his knowledge as passed on in the Bhagavad Gita remains true even today.

To quote, “Yukaharaviharasya yuktachestasya karmasu. Yuktasvapnavabodhasya yoga bhavati duhkhaha”. (Bhagavad Gita chapter 6 shloka 17).

It means “the one, whose diet and movements are balanced, whose actions are proper., whose hours of sleeping and waking up are regular, and who follows the path of meditation, is the destroyer of pain or unhappiness.” 

Thus, if you read carefully, the Bhagavad Gita clearly explains how we can optimize our health and wellbeing through eating right, balanced sleep and exercise.

We are what we eat – the importance of eating right:

The origins of this sage advice come from ancient traditions which guided us on how to harmonize ourselves with the Greater Universe that exists within and around us.

As Krishna says in The Bhagavad-Gita 17 Chapter 8–10 Verse.

“Foods in the mode of goodness increase the duration of life, purify one’s existence and give strength, health, happiness and satisfaction. Such nourishing foods are sweet, juicy and palatable. Foods that are too bitter, too sour,too  salty, pungent, dry and hot, are liked by people in the modes of passion. Such foods cause pain, distress, and disease. Food cooked more than three hours before being eaten, which is tasteless, stale, putrid, decomposed and unclean, is food liked by people in the mode of ignorance.”

Thus, the food we eat not only nourishes our body but also affects our mind and emotions. As per scriptures, nature, which is a primary force of life is composed of three qualities called Gunas. These are Sattva (Tranquil or subtle energy), Rajas (Active energy) and Tamas (dull energy).

Like all things in the universe, the food we eat also has one or more of these qualities or energies that affect our mind, body and soul. Therefore, food is divided into Sattvic, Rajasic and Tamasic foods and each of these affect our mind, body and soul.

Sattvic, Rajasic and Tamsic Foods

Sattvic Foods

āyuḥ-sattva-balārogya-sukha-prīti-vivardhanāḥ
rasyāḥ snigdhāḥ sthirā hṛidyā āhārāḥ sāttvika-priyāḥ

(chapter 17, verse 8)

Satvic foods promotes longevity, virtue, strength, health, happiness, and joy are juicy, smooth, substantial, and nutritious. 

Sattvic food is always fresh, natural (very less or no further processing on food), freshly cooked and lightly seasoned. It is a wholesome meal which consists of whole grains and legumes and fresh and organic vegetables and fruits.

Rajasic Foods

kaṭv-amla-lavaṇāty-uṣhṇa- tīkṣhṇa-rūkṣha-vidāhinaḥ
āhārā rājasasyeṣhṭā duḥkha-śhokāmaya-pradāḥ (chapter 17, verse 9)

Rajasic foods are those that are very bitter, sour, salty, hot, pungent, dry, and burning.

An excess of flavour defines Rajasic foods. Rajasic foods are irritants and stimulants. Any canned food (fruits, beans, vegetables) that are sweetened or salted are Rajasic. Also Bottled Fruit Juices and Fermented Foods are Rajasic in nature. All tempting foods come under the category of Rajasic food. This includes fish, meat, eggs, sharp spices and stimulants such as coffee, tea, chocolate etc

Tamasic Food

yāta-yāmaṁ gata-rasaṁ pūti paryuṣhitaṁ cha yat
uchchhiṣhṭam api chāmedhyaṁ bhojanaṁ tāmasa-priyam (chapter 17, verse 10)

The foods are stale, tasteless, putrid, rotten, refuses and impure.

This includes over-processed, no longer fresh, and difficult to digest foods. It also includes food that is prepared unconsciously or with the distracted mind. Examples include French fries, pickles, preserved meats, hard liquor etc.

All 3 of these qualities (Sattvic, Rajasic, and Tamasic) are necessary for survival and to move in a progressive direction in life.

A Sattvic mind has a calm, clear, creative thinking that allows it to easily find effective solutions to life’s problems. Then we need a little bit of Rajas to implement these creative ideas and solutions. A little bit of Tamas is required to bring these activities to an end when the problem is actually been solved.

How to Balance Your Sattvic, Rajasic and Tamasic Diet:

The base of our diet should always be Sattvic. As mentioned above, the majority of your diet should consist of fresh or freshly prepared grains, vegetables, fruits, nuts, seeds, beans, milk, ghee (clarified butter), cold pressed oils and natural sweeteners (Honey, Jaggery).

We need just a small amount of Rajasic foods to stimulate creativity and Tamasic food can be helpful when an excess of Rajas is present to bring the stability.

Keeping Your “Inner Flame” Burning Bright Through Diet

 “You are only as old as your Agni” – Dr Vasant Lad

According to ancient wisdom, we have our own mini-sun, also known as inner flame within us. Just as if the sun were to disappear, all life would come to an end. Similarly, if our inner flame were to be extinguished, we would also die.

Physical and mental strength, enthusiasm and courage, and especially longevity and overall health are all said to be directly related to the health of our agni.

We can protect and balance our inner Agni via the proper consumption of food and drinks in the right quantities and at the right times, keeping the seasonal effects of foods in mind.

In Conclusion

To conclude, I’d like to say moderation is the key. Educate yourself on proper nutrition, be kind to your body, and see what foods work for you.

Lord Krishna also spoke about spiritually charged foods. When food is prepared with love and consumed mindfully and with reverence, the body is believed to become filled with health, serenity, vitality, hope, and joy.

Do try and incorporate Sattvic food into your lifestyle with small steps at a time.

Wishing you all abundant physical, mental, and spiritual health this Janamashtmi – Jai Shri Krishna!

 

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Packaged food is the quick fix for today’s on- the- go generation. From the early morning biscuits to the breakfast cereal, mid morning chips to post lunch chocolate, evening tea cookies to instant noodles – the list is endless!

Yes, I know you look for reassuring words  printed in bold- sugar free, low calorie, fat free, no preservatives, all natural before picking any packaged food item. But those bold claims at the front of  your favourite or usual go-to packaged foods can be quite misleading if you don’t read closely. The so called food packets are full of harmful hidden ingredients that are posing hormonal disturbance and other serious health problems and keeping you away from your health goal.

Here we learn  handy ways to understand food label ,detect marketing deceptions and make healthful choices:

1. Read the ingredient list: Don’t just read the calories. The most important thing to look at FIRST in any packaged food item is the ingredient list, mentioned at the back of the box. The Ingredient List states the main ingredient first(by weight), followed by the rest of the ingredients in descending order(by weight).

For e.g:

 

In this particular biscuit packaging, sugar is the biggest component , bigger than even the flour, making it an unhealthy choice .

2. Length of the Ingredient List: The fewer the ingredients the better is the packaged food. Would recommend to buy foods with max five or less ingredients. The longer the list, the more questionable the health quotient of the product.

The above packaging is of a popular tea time snack but how many ingredients can you relate with  actual food in the long list? Most of ingredients are actually chemicals in form of preservatives, colourings ,emulsifiers and  added hidden sugars.

 

3.Look for real ingredients:In comparison, when you see this label for a sweet granola type product, the list is also long but the ingredients are real making it a better  choice.

 

 

 

 

 

 

 

 

 

 

Many times sugars and trans fats are mentioned by different names such as high fructose corn syrup, barley malt, sucrose, maltose, maltodextrin, rice syrup or trans fat as partially hydrogenated vegetable oil. Be wary of such food products.

 

4.Understanding the Nutrition Facts on the label:

 

Pic Courtesy: FDA

1. Look for Number of Servings Per Container: This tells us the size of a single serving and the total number of servings per container (package).As clearly mentioned there are two servings in the above container and it is not meant to be finished at one go. Next time before having that packet of chips all at one go, check the mentioned number of servings.
2. Check the calories per serving and how many servings you’re really consuming:  As mentioned in the point above, if you double the servings you eat, you double the calories, fats and carbs too . If you eat whole packet at one go, as per the label above you eat two servings and hence 500 Calories (250*2).Similarly the amount of fat and carbs you ate also doubled the amount mentioned on the label.
3. Check for saturated fat,sodium and trans fat:This one is a no-brainer, limit the amounts of saturated fat and sodium, and avoid trans fat Choose foods with as less of these nutrients whenever possible.                              An important not to be missed point here is, your packet food is not trans fat free even though its label mentions trans fat as 0g. As per FDA, If one serving of any food product contains less than 0.5 gram of trans fat, it is mentioned must as 0 g. As given in the label below, when the Nutrition Facts label says a food contains “0 g” of transfat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans (as per the American Heart Association). For e.g.

• Secondly, sodium levels are another red flag that you must check. The American Heart Association recommends no more than 1,500 mg per day for most adults. We consume 2,300 milligrams (mgs) a day in 1 teaspoon salt! While we cook with salt levels in check, most of us overdose on sodium from processed, pre-packaged and restaurant foods. This significantly affects blood pressure and heart health.

 

4.Dietary fiber, protein, calcium, iron, vitamins and other nutrients: These are beneficial nutrients and you may look for them in real whole foods like fresh fruits, vegetables,seeds and nuts and not in packaged foods.

5. Information shown in these panels is based on 2,000 calories/day: Unless you are an athlete or do hard labour, most of us need less than 1600 calorie per day. Hence, most of these values are already on the higher side for us.

6.The % Daily Value (DV) :tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. (in this case, in one serving of 228g, this is the percentage of the nutrient that you are consuming.)

To simplify it,use 5:20 ratio rule. If you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV — 5 percent or less. If you want to consume more of a nutrient (such as fiber or protein), seek foods with a higher % DV — 20 percent or more.

 

I hope this blog helps you making healthier and better food choices . You may find retaining this information overwhelming at one go. I urge you to go point by point and make it a gradual learning process. Do educate your family and your children as well. A nutritionally knowledgeable family is a healthy happy family!

 

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Step up on the scale-is it a daily ritual for you? The number on scale decides your mood and happiness for the day?

Then you have landed at the right place.

Your health is not linked to the number on scale!

Nor just the size of your jeans defines your complete wellness.

What if I tell you today to ditch the scale and still measure your wellness correctly?

Yes the scale gives some indication about one’s health but not all round perspective.

Weight naturally fluctuates. Sometimes your body holds onto more water than normal. If you’re a woman, your weight will move with your cycle. Food and drink consumption can also wildly impact the scale within a couple of hours. Exercise is the same. Want to try a (weird) little experiment…weigh yourself before and after going to the bathroom. You might see a difference of upto a kg!

This is not fat loss or gain. It’s simple weight fluctuation and it really gives you no indication of health status.

A scale only reveals your body weight at a specific time, but not overall health. Your overall health depends on your fat mass, lean muscle, water mass, bone mass, daily activity, food intake, metabolism, age and genetics, which a scale does not report.

Yes, forget the trauma of standing on the scales ever so often and read on about other ways of measuring your wellness which will not only make you feel good about yourself but may give you an insight to tackle those problem areas as well.

If you are already trying to eat more healthy, managing daily physical activity or workouts and making a gradual shift in your lifestyle, do not rely solely on scale. Celebrate these victories instead:

How you feel in YOUR body?

Do you feel lighter in your stomach? Bloating, acidity ,gas or constipation has reduced? This all shows your digestion has improved. You are regaining your gut balance.

 Is your skin clearer?

Do you feel any changes in your skin? Has your skin started glowing or is becoming bright or the onset of pimples has reduced. Its all  because of the reduced toxins in your body. New efforts that you are making are actually paying off.

Does your mood stay stable throughout the day?

 Less irritability, anger, feeling of positivity and happiness are all result of hormonal balance which your body is slowly regaining back.

Are you are already receiving complements from your friends or colleagues?

Not only is it an instant feel-good but also a visual stamp of approval. It gives a boost to your confidence, you feel good internally, motivating yourself to stick to the path.

 Are your clothes fitting better?

Again your pant or kurta fitting is an instant judge. The inches are lost only when one loses body fat unlike the total body weight. If  you are fitting better in your old clothes, your efforts are already showing results.

How are your energy levels?

  Do you have sustained energy throughout the day or are you still feeling a mid-day slump? How often do you hit the snooze button? Do you feel energised or tired when you wake up? These are indicators that you should pay attention to.  A balanced eating pattern gives you enthusiasm and vigour, it will help you remain constant and steady without any slumps in the day.

Are you keeping track of your strength levels?

When you work out, do you feel strong and empowered? Your endurance level is another good indicator to measure your fitness. Every rep that you can increase, every minute more that you can hold a position, every added weight you hold and succeed is a positive indication that you are on the right track.

Sometimes the weight may not change on the weighing scale inspite of regular workouts. This is because though your fat mass has gone down. Due to weight training, muscle mass has increased. This is an excellent change inside the body as higher is the muscle mass better is the metabolism. Better is the metabolism, faster is the fat loss.

How is your sleep quality?

We all know that a good night sleep improves our focus, attention, memory and creativity. This is not enough. It does much more than that by reducing stress and depression. Helps in balancing your hormones and hence the metabolism.  The repair and regeneration of the damaged tissue happens only during the sleep. It also helps in improving the immune system.

If you are sleeping better, all the above functions in the body are happening much more efficiently.

How are any previous symptoms or medical conditions? Have they improved?

If any of your blood test reports are not normal be it lipid profile (cholesterol), uric acid, blood glucose or thyroid, it indicates your overall body function is affected. Any efforts which lead to improvement in blood reports indicate improvement in your overall health.

Is there any improvement in your blood sugar levels or your thyroid pill dosage is reduced or you are put off medication for the cholesterol or uric acid. All these improvements are part of your achievement towards wellness.

 

In a nutshell: Use how you feel to measure your health

Always be mindful of your wellness and your body as you keep up (or don’t) on a balanced eating pattern, exercise and sleeping habits. Compare yourself in both cases: do you feel more active and flexible or lazy and tired for no reason? Can you climb up the stairs two at a time or do you feel out of breath?

Look for signs of progress. Feedback from friends and family, in your workout performance, in the way your clothes fit – everything counts. Nothing is too small.

All these are small live indicators that point towards your overall health. Celebrate your wins, create mini-goals and achieve them. Reward yourself with your favourite non-food item or experience.

Focus on health and wellness that goes much deeper than a number on the scale and you will have a true focus of adopting and maintaining a healthy lifestyle.

P.S. : On the occasion that you have to use a scale, measure yourself on the same scale. Weigh yourself max once a week, first thing in the morning after voiding.

Healthy living starts with addressing your belief system and then following with consistent action towards total mind-body wellness.

Eat healthy move more be persistent.

 

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You are well on your journey to wellness, you cook more at home, make smarter choices and avoid fast food. But still at times, you may feel flummoxed that the not so healthy food gets the better of you.

Before I share the tips about how to eat clean, let me explain what does it mean?

The major key to understand about eating clean for beginners is that it’s more of a lifestyle than a “diet.”Rather than focusing on tracking calories, carbs, or fat intake, clean eating involves choosing fresh and  whole foods(fruits,veggies,whole grains,nuts and seeds) that provide maximal nutritional benefits. Avoiding processed foods, foods loaded with excessive sugar and salt, eating less meats and making environmentally sound food choices. Thereby  creating a healthy, conscientious approach to what foods you eat.

To make it simple, One hundred calories from a packet of chips will not fuel or heal your body the same way as one hundred calories from a mango or any other fruit.

While trying to eat clean

Ist choice         Pineapple(natural state)                                         Almonds(natural state)

IInd Choice     Canned Pineapple(somewhat processed)           Roasted Salted Almonds(somewhat processed)

Last Choice     Pineapple Slush(highly processed)                      Almond Cookies(highly processed)

 

Here I share a few tips and tricks for the times you find the most challenging.

When you Shop

Supermarkets are designed to entice shoppers to succumb to their craving. To ensure you make smart selections – try these tips out.

• Never shop hungry or in a hurry. Go with your list in hand.
• Shop at the perimeter. Fill up on your fruits and veggies first.
• Stock up on plant based proteins whole grains, dals, pulses and beans.
• Shop like you eat: Fill your grocery cart similar to how you’d fill your plate at meals—half veggies, one-quarter whole grains and one-quarter protein. This will almost always guarantee that you can create well-balanced, properly portioned meals at home. 
• Beware of products marketed as “healthy” or “natural”:Remember that it’s all about marketing and that just because it’s located in the “health” section of your store (or even if in a health food store itself), doesn’t mean it’s necessarily good for you.
• Remember: less IS more:The fewer ingredients an item has, the “wholer” it is, as in less processed. Try to purchase items with five or six ingredients at the most.
• Choose ingredients with which you can make your snacks.
• Downsize your trolley : you will only buy what you require.
• Steer clear from these aisles  :

1. Soft Drink Aisle
2. Chips and Packaged Snacks Aisle
3. Candy Aisle
4. Cereal Aisle
5.  Baked good Aisle

 

For those midnight pangs

The three key factors that determine the satiety of a food item are protein, fibre and energy density. If you make sure to  include  wholesome foods in your day-to-day routine, it can certainly help  prevent unnecessary cravings for fatty, sugary or salty foods and keeping you in shape.

Rather than blindly reaching for a box of cookies or a bag of chips, do a quick inventory of what you’ve eaten for the entire day.

Did you get enough fruit?

Did you eat any vegetables?

How was your protein intake?

Are you thirsty or hungry: Before starting your hunt for the right snack for the odd time hunger pangs, stop for a moment and think conciously Are you really hungry or just thirsty? So often we mistake our thirst for hunger and eat wrong at the wrong time.

Consider what you missed: You are likely to feel those pangs if you miss your Breakfast or didn’t get enough sleep. Also reflect upon what all you had eaten through out the day.If you are lacking in any one group, let that be your first choice. Aim for 100 calories’ worth, and a glass of water.

Healthy options: ¾ cup plain yogurt topped with fruit, whole grain pita with hummus, 1 banana with nut butter, cottage cheese and pineapple, sliced veggies with Greek yogurt or hummus,Boiled Herb Potatoes,Mixed Sprouts,Roasted Chana,a fist full of nuts.

Have a slow snack: Those two tiny cookies you portioned out for Netflix are generally over before the end of the opening credits, and you’re ready to go back for more. Try having something that you can eat slowly like a 100-calorie pack of pistachios. Because they’re in shells, they take longer to eat, reducing the risk of mindless munching.

Remove temptations from the snack cupboard: You already know what and how to shop? This way your environment will encourage you to make healthy choices.

 

 

When you Travel

This is a time when you feel dependent on airline/train/hotel food or are stuck with what is available easily. This is also the time you may feel most uneasy or bloated.

What to do

Pack the right food: Fruits, Nuts and seeds of your choice. Carry nuts in pre-portioned nut bags to keep portions in check.Sandwiches/Vermicelli/Upma/Idlis and  home made trail mix also help you to keep your stomach satiated and avoid over priced airport food. A protein bar but check the ingredient list before picking. The lower the number of ingredients,the better it is for you.

Avoid salt-heavy snacks. Chips and crackers are very simple carbohydrates that are high in fat as well and can cause gastrointestinal upset in some people.

Break at right spot: Google in advance about the local and healthy eating joints on the way rather than stopping anywhere. Vegan restaurants mostly serve the healthiest options.Try Salads:  Stop somewhere where you can craft your own salad, if available. That can help you avoid the unexpected calories of pre-packaged or restaurant salads drenched in creamy dressing or loaded with crunchy noodles. Try to get your salad built on veggies, topped with protein (such as grilled chicken), with beans and your dressing on the side.

Buy your own water: Avoid drinking  calories in name of packaged juices or other sugary beverages. Stick to water instead.

Refill your mini bar: On reaching hotel, refill the refrigerator with fruits you are carrying or grocery(greek yogurt/wholesome bread/cherry tomatoes/cheese) you do from nearby local store.

Hope this helps in your new journey. Make clean choices. Eat Healthy. Live Happy.

 

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Have you ever stopped to think that our body works non-stop, day in and day out…late nights, parties, early morning preps, midnight binges, training for a sport, studying for an exam, preparing a presentation – our body just does whatever we demand of it….no rests….no stops…no complaints.

At times, there are hiccups and loud alarm bells – and that’s the time we slow down only to pace it up once we feel well again…

But is that the way to live?

Our body is like a temple which houses our soul. It’s the only thing that will remain constant with us throughout our life – how are we nurturing it?

Fitness, diets, meditation, yoga, laughter workshops, walks are probably some of the answers which I get – but doing only one is not enough…overall body care and wellness comes from taking care of your body from different dimensions.

WHO defines as “Wellness is more than being free from illness, it is a dynamic process of change and growth. A state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity. Wellness as an active process of becoming aware of and making choices toward a healthy and fulfilling life.

Just as various parts of your body come together to perform one task, similarly these 7 various types of nurturing will help your body,mind and soul stay fit, happy and healthy.

Here we’re going to delve into the 7 dimensions of wellness and how one can measure oneself on the wellness scale.

These dimensions integrate social, emotional, spiritual, environmental, occupational, intellectual and physical wellness to improve our quality of life.

 

• Social Wellness:measures how we relate to and connect with other people in our world. Our ability to maintain positive relationships with family, friends and colleagues contributes to our Social Wellness.

 

• Emotional Wellness:is all about how we cope with life’s challenges. The ability to acknowledge and share feelings of anger, fear, sadness or stress; hope, love, joy and happiness in a productive manner contributes to our Emotional Wellness.
• Spiritual Wellness:is the ability to establish peace and harmony in our lives. Whether it is the peace and order our religion brings or the values we live with and the actions we take in our day to day  lives. Basically our ability to discover meaning and  purpose to life.

• Environmental Wellness:is the ability to recognize our own responsibility for the quality of the air, the water and the land that surrounds us. The ability to value and improve on the quality of our environment, be it our homes, our communities or our planet contributes to our Environmental Wellness.

• Occupational Wellness:is the ability to get personal fulfilment from our jobs and work-life balance. Our desire to make a positive impact on the organizations we work in leads to Occupational Wellness.

• Intellectual Wellness:is the ability to open our minds to new ideas and experiences that can lead to our own betterment and continued growth. The desire to learn new concepts, improve skills and seek challenges in pursuit of lifelong learning contributes to our wellness.

• Physical Wellness:is the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress. The ability to recognize that our behaviors have a significant impact on our wellness and adopting healthful habits (routine check-ups, a balanced diet, exercise, etc.) while avoiding destructive habits (tobacco, drugs, alcohol, etc.) will lead to optimal Physical Wellness.Taking  charge of our health by making conscious decisions to be healthy.

 

Creating a culture of wellness

You can’t change and sustain your entire lifestyle overnight! What you need to do is take a deep breath, analyse your daily routine, habits, eating pattern and factors which stress you out.

Prioritize tasks in order of importance, plan ahead in terms of work preparations, meal preparations and activities that you want to do.

Make small do-able changes that make you feel happy, energised and positive about yourself.

Do remember, wellness is not about deprivation and achieving infinite tasks in one day! Go slow, listen to what your body wants and be in tune with your deeper needs.

My quick tips would be:

• Eat right
• Move more
• Breathe easy
• Stress less
• Work smart
• Live well

Recently I found this extremely good resource  from North West Wellness Services, Missouri and I’d really like to share it with you.

Print the attached wheel or draw it out and answer the questions that follow. There’s no answering to anyone, no right or wrong and it just gives a wonderful perspective on where you individually stand today.

All you need to do is fill in the corresponding pie-shaped section of the wheel to the degree you are achieving this.

For example, question #1 is: “I eat a balanced nutritional diet”

If you feel you are doing this 100% of the time, colour in all of section 1. If you do this 60% of the time, colour 60% of the section.

Complete this for all 36 sections of the wheel.

 

1. I eat a balanced nutritional diet.
2. I exercise at least 3 times per week.
3. I practice safe sex.
4. I do not use alcohol or use in moderation, am a non-smoker and avoid street drugs.
5. I am generally free from illness.
6. I am a reasonable weight for my height.
7. I have a solid balance between saving for the future and spending for the present.
8. My beliefs/values surrounding money are harmonious with my behaviour.
9. What I am doing with work has purpose.
10. I use money positively, e.g. no gambling or excessive massing of goods.
11. I have a balance between work and the other areas of my life.
12. I have financial plans for the future.
13. I have specific intellectual goals, e.g., learning a new skill.
14. I pursue mentally stimulating interests or hobbies.
15. I am generally satisfied with my education plan/vocation.
16. I have positive thoughts (a low degree of negativity and cynicism).
17. I would describe myself as a life long learner.
18. I commit time and energy to professional and self-development.
19. I have a sense of fun and laughter.
20. I am able to feel and label my feelings.
21. I express my feelings appropriately.
22. I have a sense of control in my life and I am able to adapt to change.
23. I am able to comfort or console myself when I am troubled.
24. Others would describe me as emotionally stable.
25. I am able to resolve conflicts in all areas of my life.
26. I am aware of the feelings of others and can respond appropriately.
27. I have at least three people with whom I have a close trusting relationship.
28. I am aware of and able to set and respect my own and others boundaries.
29. I have satisfying social interaction with others.
30. I have a sense of belonging/not being isolated.
31. I practice meditation, pray or engage in some purpose in my life.
32. I have a general sense of Serenity.
33. I have faith in a higher power.
34. I have a sense of meaning and purpose in my life.
35. I trust others and am able to forgive others and myself and let go.
36. Principles/ethics/morals provide guides for my life

Your response will vary depending on your age and stage of life. Consider the wheel you have created as a source of feedback.

REFLECTION

Which section of your wheel has the most colour? Which section of your wheel has the least colour?

GOAL SETTING

As a result of doing this assessment, how can you improve your life balance?

What will be your first step? How will you achieve your goal?

Also do set a timeline for your progress!

Wishing you a healthy happy life!

 

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In today ‘s working environment an increasing number of executives in corporate world are ending up as victims of lifestyle diseases such as obesity,hypertension,diabetes,cancer etc. Tight deadlines,work pressure,targets travel or slouching on chairs for long hours have forced the current  workforce to lead an erratic lifestyle where health has become the last priority.In such a scenario the employer needs to give their employees a complete well being so as to enhance their performance productivity thereby making Corporate Nutrition & Health Program essential.

Have you ever thought of cultivating a culture of wellness in your organisation?

A study shows that the impact of diet on productivity can be as high as 66%.People are often surprised by the difference nutrition can make in physical as well as mental health. And all it takes is a few adjustments to make a big difference.

Most of us today spend more time in our workplace than our homes or otherwise. So nutrition and wellness at work holds key to employee productivity, health and overall engagement.

Good Health is the best gift you can give your employees!!

Late nights, hectic travel schedules, constant eating out and errant lunches and dinners lead to rising health issues and healthcare costs. Changing how people eat is the single behaviour that can have the biggest impact on their health. It can  help lose weight,reverse chronic disease, strengthen immune system and, ultimately, lower healthcare costs for companies.

We specialise in helping busy professionals integrate healthy habits for the long term, step by step, in a way that fits working life.

The result? More productive, engaged and motivated employees.

The Challenges of Healthy Eating

Today’s so-called fast food is calorie dense, additive and full of salt, sugar and fat. Thus, people are challenged to make smart food choices every day at cafeterias, restaurants and while buying impulse food at the supermarket.Have worked with numerous professionals and each one has a different set of challenges.Helping and educating them  making smaller changes in their day to day routine has led to significant improvement on how they feel at work.You will be surprised by the difference nutrition can make to your employee’s physical as well as mental health. And all it takes is a few small tweaks to make a big difference.

Core Benefits of Nutriguide iPlan

Everyone can benefit from a nutrition tune-up.  The foods we choose to eat are linked to the energy. We have to be productive in our careers, present with our families, and enjoy the activities that make us who we are.  Learning to choose the right foods, in the right amounts, at the right time is the key to feeling and performing the best you can in whatever you choose to do.  Our nutrition program focuses on food as the fuel for our lives and provides simple strategies to get the most out of every time we eat.

With Nutriguide iPlan we aim for sustainable, long-term gradual change by customising food plans for each employee and pointing individuals to the healthy options all around them — at home, at the grocery store, at their office cafe,  in local restaurants or eateries anywhere across the world.

Nutrition is not a one size fits all package. Hence, we specially focus on various job profiles like Night Shift workers, Desk Lovers, Frequent Travellers etc.

Monitoring without Meeting

Most corporate nutrition programs address nutrition as a whole only through workshops and talks. But in today’s fast paced world it’s difficult to make time for ourselves and our well-being. Regular visits and face to face meetings are not possible always. Thus, the iPlan model is designed as a flexible,digital,holistic and personalised nutrition counselling program that can be done from the comfort of home,office or anywhere in the world irrespective of location. Nutrition consultancy takes place over the phone or chat or e-mail or video call at the convenience of the employee and the Nutrition Plan is fine tuned each time based on the progress made.

We work 1-on-1 with each employee to analyse their specific needs and equip them with knowledge, insights and meal plans to help them make better choices and adopt a healthier lifestyle.

Tools which help monitoring include online food journal option on  the portal,  live chat  support and  monitored  food plans which helps us to stay connected with your employee always.

When implemented effectively, employees enjoy improved productivity, enhanced morale and lesser absenteeism. The health outcomes are many, including weight loss ,reversal of lifestyle disorders such as diabetes, blood pressure, cholesterol,uric acid and also stress resilience.

The impact can be seen in just 21 days.

Apart from increasing the overall productivity, the organisation also gets benefited by lowering the cost of health care, reduced absenteeism, Lower company health insurance premiums ,Increased Staff Retention  and overall healthier and happier workforce.

To Get Your Organisation Started On Its Wellbeing Journey, log onto  www.umanarula.com or contact us at 9967635556/+32 468297949

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The same way you maintain your house and keep track of plumbing, electrical and carpentry problems, you need to regularly maintain the home your soul resides in – your body. This basic maintenance is necessary as it helps in timely diagnosis of any silent killer in the body.  “Prevention is better than cure.” Not only prevention but it can also  cut potential healthcare costs for more extensive medical care in the future.

Here is a ready reckoner to ensure that you keep your body in optimum health:

In your 30s: Do these tests annually (may be required more than once in a year in some cases):

Complete Blood Count (CBC): Used to diagnose anaemia, infections, certain types of cancer, and so on, it’s especially important for Indian women as we tend to suffer from iron deficiency anaemia and may require supplementation.

Blood Pressure Test: A reading equal to 120/80 is ideal. This is an important indicator for health: past, present and future.

Blood Sugar Test: Done after a 12-hour fasting period, this helps detect diabetes. The reading helps to determine if one’s sugar levels are normal or in prediabetic or diabetic stage. In cases of pre-diabetes and diabetes, an additional test, HbA1C that indicates the average blood sugar levels over the previous 3 months is done.

Lipid Profile: Considered an  indicator of your heart health, this blood test measures the total cholesterol, triglycerides, HDL(good cholesterol) and  LDL(bad cholesterol) levels. Testing once in 2 years is recommended for people with normal readings.

Urine Analysis: It checks for presence of proteins, sugar and blood which could indicate kidney disease, among other conditions.

Kidney Function Test: A high reading of serum creatinine may indicate impaired kidney function. Even though a reading of 0.3-1.2 is considered normal, the weight of an individual also needs to be considered.

Thyroid Function Tests: These blood tests are important in detecting underactive (hypothyroidism) or overactive thyroid (hyperthyroidism).

Vitamin D Deficiency: An extremely common condition, Vitamin D deficiency increases the risk of bone loss and osteoporosis in later years, among other things. Timely supplementation prevents bone loss.

Vitamin B12 Deficiency: Another of the most common micronutrient deficiency. Cannot be corrected solely with diet but improves with supplements.

Pap Smear Test: It can catch pre-cancerous changes in the cervix, and is recommended for every sexually-active woman after age 21. The test can be repeated every 5 years.

Routine Breast Examination: You must self examine your breast 3 to 5 days after start of the period as breasts are tender and less lumpy.Any unusual discharge from nipple,redness or lump should be discussed with gynae though it may not always indicate cancer.

Routine Dental Check up: Good oral health plays an important role in the overall health of your body.Must go for a dental check up once in a year to nip any small cavity or inflammation in the bud.

In your 40s: Continue with the tests started in your 30s. And introduce these new tests:

Calcium: This blood test measures bone metabolism. It’s especially important for women after menopause, as they are at an elevated risk for developing osteoporosis.

Uric Acid Test: It’s a blood test to detect gout (painful swelling of toes and ankles). Prominent levels of uric acid in the blood often leads to gout.

In your 50s: Continue with the screening from your 30s and 40s and include a colonoscopy.

Eye Checkup: Eye doctors can check for glaucoma and other vision related issues. Recommended atleast once every 2 years.

Colonoscopy: It helps detect colon cancer. The colonoscopy involves looking for polyps or lesions in the colon and rectum. If the results are normal, the test needs to be repeated every decade.

What are you waiting for? Make this small investment to add healthy years to your life.Also, check with your insurance company or your employer if and how they help to cover  health check costs. Most hospitals and multi speciality clinics offer special discounts on women and family health check packages.But beware of fake lab reports and get it done from a trusted source.

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