Diet and Nutrition tips

  CONSTIPATION EAT: FIBRE- RICH FOODS.(25-30 GMS) DAILY. COARSE – BRAN CEREALS, WHOLE CEREALS, WHOLE GRAIN BREADS. RIPE PAPAYA AT BEDTIME . UNPEELED APPLES. GUAVA. WATERMELON. ORANGE JUICE AT BREAKFAST TIME. MASOOR DHAL. ALL RAW VEGETABLES. CARROTS. TOMATOES. RAW TURNIP. SPINACH & BATHUA. JUICE OF WHEAT GRASS. CABBAGE. CAULIFLOWER AT BEDTIME. DRY FRUITS: FIGS. PRUNES. DRIED DATES (BOILED IN MILK). LARGE RAISINS ( BOILED IN MILK). INDIAN GOOSEBERRY (AMLA ) IN WATER/MILK. (1TSP) FLEAWORT ( ISABGOL) IN BUTTERMILK AT BEDTIME. ON THE FOLLOWING DAY WITH CURD. DRINK 8 - 10 GLASSES OF WATER /FRUIT JUICE DAILY. SEASONAL FRESH FRUITS, VEGETABLES, LEGUMES. USE BUTTER, CREAM, OILS. DO EXERCISES. COUGH SYRUP 1 TSP – GINGER JUICE. 2 TSP – HONEY. 1 PINCH – TURMERIC. 1 PINCH – SALT. DASH OF – LEMON JUICE. 1 TSP –GLYCERIN. CHEST CONGESTION (DECOCTION). 1 CUP – WATER. 1 TBSP – JAGGERY. ½ TSP –BLACK PEPPER. ½ TSP – CU

  PALEO   DIET ( CAVEMAN’S DIET )      HIGH PROTEIN, HIGH FIBRE, OMEGA -3- FATTY ACIDS, HIGH POTASSIUM, LOW SODIUM, LOW CARBOHYDRATES AND LOW GLYCEMIC INDEX            FOODS. FOODS ALLOWED GRASS-FED LEAN PROTEIN. MEAT :   BEEF,   LAMB, VEAL, RABBIT, CHICKEN, BISON, TURKEY, PORK, GOAT, SHEEP, WILD BOAR. GAME MEAT :   MOOSE, PHEASANT, BEAR, DEER, WILD TURKEY, DUCK, REINDEER, RABBIT. POULTRY :    CHICKEN, GOOSE, DUCK, QUAIL, TURKEY. FISH :   MACKEREL, HALIBUT, WILD CAUGHT SALMON, TUNA, SOLE, TROUT, BASS, ANCHOVY, COD, HADDOCK, HERRING, FLATFISH, SOLE, TURBUT, WALLEYE. SHELLFISH :   SHRIMPS, MUSSELS, OYSTERS, CLAMS, LOBSTER, CRAB, SCALLOPS. EGGS   :   FREE- RANGE, PASTURIZED   : CHICKEN EGGS, GOOSE EGGS, QUAIL EGGS, DUCK EGGS. GRAINS :   QUINOA, WILD RICE, CORNMEAL, AMARANTH. VEGETABLES :   BROCCOLI, KALE, PEPPERS, ONIONS, CARROTS, TOMATOES. GREEN LEAFY VEGETABLES :   SPINACH, LETTUCE, BOKCHOY, SWISS CHARD, CHICORY, MUSTARD GREENS, CELERY, KOHL RABI, ENDIVE, W

  EATING DISORDERS ANOREXIA NERVOSA (Self - Starvation). Extremely thin. ( Less than 85% of body weight ) Onset in early to middle adolescence SYMPTOMS Rapid Weight loss Untreated Anorexia Nervosa leads to damaged organs esp. Heart, brain, kidneys. Drop in B.P. , Pulse, breathing rate. Loss of hair. Loss of menstrual periods Irregular heartbeat. Osteoporosis. Fluid - electrolyte imbalance Nausea Bloating Constipation. BULIMIA NERVOSA SYMPTOMS Onset in late teens Or early twenties, often after weight loss Or dieting attempts. Eating Uncontrollably followed by purging. Vomiting. Using the bathroom frequently after meals. Excessive Exercising. *Dental Problems. Sore throat. Depression. Feeling out of control . Swollen glands in neck, face, heartburn. Indigestion. Bloating. Irregular Periods. Weakness. COMPLICATIONS Erosion of tooth enamel due to repeated exposure to acidic gastric contents. Dental Cavities. Tooth Sensit

  SPORTS NUTRITION ATHLETES RELY ON THEIR NATURAL APPETITE AND SATIETY. THE APPROPRIATE TOTAL   ENERGY INTAKE IS WHATEVER LEVEL MAINTAINS DESIRABLE AND HEALTHY WEIGHT.   THE CALORIE INTAKE SHOULD BE BETWEEN 3000-6000 KCAL DEPENDING UPON THE ACTIVITY.   IN PROPORTION TO THE CALORIE INTAKE , THE NEED FOR THIAMINE, RIBOFLAVIN AND NIACIN IS INCREASED. CARBOHYDRATE -   IN EXERCISE MAJOR NUTRIENT FOR ENERGY SUPPORT IS CARBOHYDRATE. THE BEST CONDITIONED ATHLETE OBTAINS ONLY 60-70 % OF THEIR NEEDS IN ENDURANCE   EXERCISES FROM FAT. THE REST MUST COME FROM CARBOHYDRATE FROM BLOOD GLUCOSE AND FROM LIVER AND MUSCLE GLYCOGEN. THE HIGHER THE INTENSITY OF EXERCISE, THE MORE IMPORTANT IS GLYCOGEN USED AS FUEL. CARBOHYDRATE SHOULD CONTRIBUTE ABOUT 55 % OR MORE OF THE DAILY CALORIE INTAKE.   COMPLEX CARBOHYDRATES ARE PREFERABLE   AS THEY TAKE LONGER TO DIGEST, PROVIDE A MORE SUSTAINABLE   SOURCE OF BLOOD GLUCOSE AND ARE METABOLISED PREFERENTIALLY INTO GLYCOGEN. SIMPLE SUGARS ARE

  BREAST CANCER PREVENTION ALL THE NUTS   ESP. ALMONDS, PEANUTS   & OILSEEDS ESP. SESAME SEEDS, POPPY SEEDS,   FLAX SEEDS, GARDEN CRESS SEEDS                        Nutrition and lifestyle choices women can make every day to increase   their protection from breast cancer. 1.    Maintain Healthy weight Being overweight is a strong risk factor for breast cancer and any weight gain   beyond the age of 18, even a 10% weight gain can strongly increase the chances of breast cancer as well as a cancer recurrence. (That’s only 15 pounds in a 150 lb woman.) It is important to lose weight or maintain a healthy weight through daily exercise and a low fat plant-based diet. According to the National Cancer Institute, exercising for four or more hours a week   may also decrease hormone levels and help lower breast cancer risk. 2. Eating a plant-based diet Plant foods are rich sources of fiber, antioxidants and phytochemicals which   have been shown to decrease the ris