MYTHS about PCOD

 

MYTHS

1) WOMEN WITH PCOS CANNOT CONCEIVE NATURALLY

PCOS symptoms, like those of any other metabolic disorder, can be managed with lifestyle adjustments and a well-structured nutrition plan.While anovulation (the failure of the ovaries to release eggs) remains a major issue for women with this illness, addressing lifestyle and nutrition issues can help with symptom management and even natural conception. Nonetheless, some women may need to seek the advice of a fertility specialist and consider other methods. This isn't to suggest they won't be able to have children; it just means they could need professional help.

2) SMOKING HAS BEEN ASSOCIATED WITH PCOS

PCOS symptoms are exacerbated by smoking, hookah/ shisha, and even passive smoking.Glycotoxins are a type of toxin found in cigarette smoke. These poisons increase the chances of heart disease, cancer, and PCOS, among other things.

Smoking raises the body's AGE levels. Advanced glycation end products (glycotoxins), often known as AGEs, cause oxidation and inflammation in the body. Women with PCOS have twice as many AGE receptors in their ovaries as women without the condition. It has been proven that smoking even a few cigarettes per week is dangerous.

Switching to a low-AGE diet (rich in legumes, beans, and fruits) has been shown to lower oxidative stress and improve insulin sensitivity.

3) SOYA SHOULD BE AVOIDED IF YOU HAVE PCOS

Soybeans have been demonised by false dairy industry-sponsored research and the media. In fact, countries that consume the most soybeans and their by-products had the fewest instances of PCOS.

4)PCOS IS ALWAYS ASSOCIATED WITH A DROP IN ESTROGEN (female sex hormone)

PCOS is a hormonal condition that is frequently linked to an increase in androgen activity (male sex hormone).

In our bodies, we all have a mix of male and female sex hormones. Women, on the other hand, have larger quantities of oestrogen, the female sex hormone. However, in PCOS/PCOD, the male sex hormone anderogen is often increased. This causes symptoms such as hair loss and facial hair

5) A LOW- CARB DIET IS THE BEST FOR PCOS SYMPTOMS MANAGEMENT

While extra body fat has been linked to PCOS, this does not mean that all women with PCOS are obese.

Gained Weight Overnight? Here is Why?

 

1.Too Much Salt Regardless of whether the chips are baked or fried, “excess sodium intake leads to immediate water weight gain.

2.Dehydration

When you’re dehydrated, you usually weigh less because your muscles and tissues are sucked dry (making you feel miserable). But that lack of H2O throws your kidneys into “let’s conserve fluids” mode, says Fear. That leads to an increase in water weight once you start sipping. Once you get fully hydrated you will lose all water retention.

3.Period Weight gain  All PMS-fueled binging aside, you can thank your hormones for pre-period kgs Some of my clients tell me they're the heaviest on the first day of their period.” The good news is that period-related water retention is short-lived, adds Fear.

4.Lack of fiber in the diet Fiber is important to keep your digestive system working its best. So when you miss out on fiber from whole grains, fruit, and starchy vegetables, you're bound to get backed up. Especially if you are on a high protein or low carb diet then you need to take care of your constipation.

5.Medication

Medication like antihistamines, insulin, and some antidepressants cause rapid weight gain for a bunch of reasons. Some medications can either cause your body to retain water, activate or increase your appetite, or even reduce your metabolism and increase fat storage.

6.Late dinners

The closer to the bed, the less likely your body will use that food up as fuel since you aren’t really up to much besides maybe dreaming while you're sleeping. "Food eaten at night is more often stored as fat because we tend to be less active, so we increase fat storage at that time, especially depending on the composition of the food you ate later in the evening. .

Vitamin D and it’s importance in Covid era

TAKING A VITAMIN D SUPPLEMENT MAY BE MORE IMPORTANT THAN EVER IN THE TIME OF COVID -19

Here's why 

If you are deficient in Vitamin D, you are 3-4 times more likely to catch a cold. It, therefore, makes sense a viral respiratory infection like Covid-19 would be worse if you were vitamin D deficient.

Also people who are self-isolating or unable to go outside into the sunshine, people living in regions impacted by air pollution, people who are malnourished, overweight or obese and those with low baseline 25(OH)D concentrations are likely to have weakened immune systems and functions and be at increased risk of viral infections.

A daily 10 minutes in the sun gives us adequate amounts of vitamin D.

So wake up soak in the 🌞 

Snacking lists when a day out ....👍🏻😊

 People always come up with a common question of what to eat if they r out for shopping or a day out during a weight loss diet session.

So here r some  easy tips to be followed........

Having some easy, healthy snacks on the go can be a game-changer for your busy days.

Let's fend off the hunger monster that's causing you to overeat by these Healthy snacking ideas - 

1) Hummus and Veggies

2)Roasted Chickpeas 

3)Nuts like Almonds, walnuts , Pistachio,Cashew etc can be carried .

4)Hard Boiled Eggs 

5)Fresh Fruits

6)A glass of fruit juice without sugar

 

7) Chicken tikka or tandoori without oil.(the chef when instructed prepares for u)

8) a variety of soups without oil .

  

9) seed mix can be carried along.

10) The dahi Puri can be eaten skipping the poori .

11)A bowl of  Ragda or chatpati .

12) lemon iced tea without sugar.

So let's start snacking healthy and stay away from junk food ❤️ And enjoy the day out .......I bet u can enjoy a perfect day absolutely  without getting in the junk.

Regards 

Sana Nachan

Nutritionist,Diet consultant & Assistant professor in Food & Nutrition.

Have you ever heard of foods with negative calories?

Foods with negative calories-

When we lose weight, we create a calorie deficit, either by cutting calories from the diet or then exercises.

How about eating foods that help you burn calories?

Yes! Certain foods when consumed need more calories to be digested by the body than they actually have.

These are NEGATIVE CALORIES.

Cabbage, Broccoli, Asparagus , Apples & a lot of other vegetables fall in this category. 🥦 🍍

But if you feel like eating & apple pie or having Apple Juice, Cream of Broccoli is going to be negative calories, you are mistaken.

✔️These have to be eaten raw or steamed to get the best results.

✔️They are rich in vitamins & minerals, keeps you full longer & hence help you lose weight .

Kiwi mint n lemon drink

 Kiwi mint n lemon drink

RECIPE UPDATE

Ingredients

KIWI

LIME

MINT LEAVES

PROCESS

First we have to cut kiwi n crush it with mint in a mixer grinder .Then we will add ice cubes ,salt ,honey  lime juice n crushed kiwi together in a juicer.Then finally pour in glasses with ice n diced  kiwi n mint leaves

Citrus fruits contain several useful plant compounds which are good for our health. Moreover, this healthy fruit has several ranges of carotenoids, necessary oils, flavonoids which uplift the benefits of this fruit to a great extent.

The flavonoids contained in Citrus fruits can prevent several diseases related to neuro-like Alzheimer or Parkinson. Moreover, flavanones have several antioxidant properties which further decreases the risk of oxidative stress or do not damage the cells.

To find out the exact result from flavanones there are many researchers who tested on a group of mice putting them on several diets. Some of the mice were put on high and some on the normal diet. After one month, the researchers conducted a test for a specific parameter in the blood and liver which will show the level of damaged cell in the body. And the result was very clear, the indicator showed that mice were fed with high fat with a high degree of these indicators.

Thus if you add citrus fruits along with flavanones in your diet, it will improve your entire health condition opposing the harmful effects of fat cells in the body. These citrus fruits also reduce the damage of your liver and decrease the quantity of fat as well as glucose in the blood.

Apart from weight reduction, Citrus fruit can also help you to lower the chance of heart diseases or Type 2 diabetes. Thus, it is essential that you must include lots of fruit and vegetables in your everyday diet to keep your body free of harmful diseases and let you stay healthy always.

Ragi malt recipe for quick weight loss

 Ragi Malt recipe for quick weight loss and good sleep for patients with insomnia.

There’s nothing more exasperating than tossing and turning throughout the night or waking up at intervals and striving for a good night sleep, which can actually be the most unnerving experience. 

Blame it on stress, fatigue, unhealthy lifestyle or chaotic schedules, lack of sleep for days can eventually take a toll over your health and well being. 

Sleeping disorders may vary from age to age, but lack of sleep can impact your physical as well as mental wellbeing. There’s a preconceived notion that popping up sleeping pills can help you improve your sleep patterns, but in the long term it can impact your physical as well as psychological well being. 

When it comes to finding a fix for problems, falling back to the basics can always work miraculously! One such age-old remedy to fix sleep disorders naturally is by drinking Ragi Malt before sleeping and you would be amazed to know that this blend can also help in weight loss. So, without a further ado let's get started with this easy recipe. 

How Ragi helps in inducing sleep? 

Ragi is a rich source of amino acids like Tryptophan, which helps in relaxing the nervous system and helps in inducing sleep. Apart from that, the rich antioxidants levels help in relieving anxiety, hypertension, depression and migraines. In fact, an amalgamation of ragi and milk before bedtime can help in healing the stress and inducing sleep and improves brain health in the long run. 

How to make Ragi Malt at home 

Sweet Ragi Malt 

To make this quick ragi base blend, you would need 1 tablespoon cup ragi powder(flour) and ½ cup water. Make a smooth lump free blend. 

In the meantime, heat ½ a cup water in a deep bottomed vessel and once the water starts boiling. Reduce the flame and add in the ragi blend. Keep stirring until the blend starts boiling. 

Cook the blend and remove any froth. You can use this blend as a base for your ragi malt. Once the blend is ready turn off the flame and pour it in a glass. 

You can add in 1 glass milk to this ragi blend along with 1 tablespoons of powdered jaggery. Keep stirring it. 

In another pan, dry roast 6 almonds and 2 green cardamoms. Grind these nicely with 1/2 teaspoon dried dates or jaggery. Add this powder to the malt and 2 strands of saffron mix it all well and indulge in the goodness. 

Spiced Ragi Malt for weight loss 

To make the Ragi malt, you will have to follow the same procedure of making the ragi blend by boiling ragi flour with water. 

Then to the base ragi blend, add in 1 glass of buttermilk, black pepper, salt as required and 2 tablespoon chopped coriander and 2 green chillies. Mix it all well and indulge in goodness.

Regards-

Sana Nachan

Pineapple - a great weight loss fruit.

 Pineapple a great weight loss fruit which is  generally considered as high in sugar and not given to  people who are in a weight loss sessions.

Did you know ?

Bromelain is widely used as a commercial meat tenderizer due to its ability to break down tough meat proteins.

Bromelain is present in pineapple which helps in digestion and breaking down of protein and making it easily available to the body which turn helps in muscle growth, recovery and weight loss.

It also helps a lot in Constipation, indigestion ,IBS , Bloating,Gas etc 

It helps in decreasing inflammation and arthritis pain.

So go grab a pineapple now and start eating it 😋😋

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A healthy habit of eating tomato every day

 Have you ever wondered what are the benefits of eating this juicy red fruit every day? 🍅 🍅

👉It great  weight loss food as it’s high in fibre and low in calories so filling .

👉Works great for constipation 

👉It lowers blood sugar level.

👉It helps in lowering the elevated blood pressure.

👉It contains folate,Vitamin B,E and many nutrients good for the heart 

👉It will ensure you have healthy hair,nail and skin as it helps in collagen production.

👉It's great for your eyesight.

So  start snacking on delicious red tomatoes to get its amazing health benefits each day.

10 Tips for Constipation

 

🍀Eat whole grains so you will get enough fiber and make stool softer and easy to pass.

🍀Dehydration can cause constipation, so be sure to drink enough water. 

🍀Try eating more high fiber foods. Supplementing the diet with soluble non-fermentable fiber, such as psyllium, can also help.

🍀Exercise may reduce the symptoms of constipation in some people.

🍀The herbal laxative Senna is a popular remedy for constipation. It stimulates the nerves in the gut to speed up bowel movements.

🍀Eat probiotics  to ensure your gut health

🍀Eat a low FODMAP diet 

🍀Foods that contain prebiotic fibers can improve digestive health and the balance of beneficial gut bacteria. Prebiotics may help relieve constipation.

🍀Prunes contain the sugar alcohol sorbitol, which has a laxative effect. Prunes can be a very effective remedy for constipation.

🍀 Eat a fiber rich diet including fruits such as gauva , apple , pear etc.

#stayhealthy

With regards-

Sana’s Online diet studio.

Daily weight loss tips ...

 Some easy life style changes help us to maintain ideal weight throughout our life but it goes ignored......

FIT IN ENOUGH FIBER. There are two types of fiber that we need in our diet; insoluble fiber is the ‘roughage’ that bulks up our stools and ‘sweeps’ through our insides. Soluble fiber absorbs water and softens the stool. Getting enough of both types of fiber is important for making perfect poop!

Fiber give satiety and reduces the hunger pangs , but it’s combination with protein is important.Only fiber and reducing other nutrients will not help.So choosing fiber with other nutrients on daily basis helps a lot in the long run ......😊

Author-

Sana Safi Nachan 

Nutritionist, Diet consultant &Assistant Professor-Food &Nutrition.