THE MONSOON GUIDE

THE MONSOON GUIDE

By Ambika Niranjan  on: 31 August 2018
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One needs to be more cautious about their food during the rainy season, as the wrong food choices may give rise to a variety of infections and health ailments.

            Following these few do’s and don’ts will help all of you better.

  • Avoid watery fruits and foods – melons, cabbage family vegetables.
  • Avoid meat, seafood and raw or semi-cooked eggs as there are more chances of passing infections from these foods.
  • Eat more seasonal fruits as they help you restore energy.
  • Body’s immunity can be boosted by adding a dash of garlic to all the foods you take.
  • Include more of herbal teas to your diet.
  • Eat steamed salads than raw as they may be contaminated with bacteria.
  • People suffering from arthritis should drink warm water with tulsi and cinnamon on empty stomach, for reduced pain in the joints.
  • Cut down on the intake of caffeine.
  • Include more of barley, whole wheat, millets to your diet.
  • Keep your diet low on sodium to avoid water retention.
  • Avoid leafy vegetables as they are moist and damp and tend to attract more bacteria.
  • Drink plenty of home made soups as that will also help you stay hydrated.

 

Fried pakora is what everyone craves for when it starts pouring. But, since your metabolism drops in this season, these are okay to relish ones in this season being homemade and in moderation. Better is to be avoided.

This leaves our cravings option less, so some of the healthy snack options during rains are

  • Healthy homemade soups.
  • Hot ragi/rava idli and piping hot sambar
  • Corn or bhutta
  • Steamed vegetables with some healthy dressings
  • Homemade sprouts chaat or sprouts bhel with some masala chai infused with ginger and pepper.
  • Roasted nuts and seeds with desired seasoning.

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VEGETABLES OF MONSOON
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Just like seasonal fruits, even vegetables and their nutrition does vary. Some of the non-seasonal vegetables added to your diet can be the cause for many health ailments in this season. Hence, it is very important to stick to seasonal vegetables in monsoon.             Green leafy and some other vegetables are a big no-no in this season considering they have excess bacteria during this period and can make you prone to various health hazards. Eating in season vegetables will boost immunity and further will keep you healthy. LAUKI (BOTTLE GOURD): Rich in dietary fiber of both soluble and insoluble kind, helps you maintain a healthy digestive tract. It contains iron, rich in vitamin B and C, also acts as an anti-oxidant. Low in calories, also good for weight loss. KARELA (BITTER GOURD): Comes with innumerable health benefits. Rich source of Vitamin C, helps you boost immunity, is also antiviral in nature. TINDA (INDIAN SQUASH): Numerous health benefits include anti-inflammatory agents which control and prevent bloating, acidity, heart burn and keep the digestion process smooth. It is high in fiber content and keep bowel disorders at bay. PARWAL (POINTED GOURD): Have many health benefits that can help you keep hale and hearty and get you through this season. This wonder vegetable helps you with keeping the monsoon cold, cough and headaches at bay. It is rich in antioxidants, Vitamin A and C, which helps in boosting the immune system. TUBERS: Great vegetables during monsoons, are safe to eat and less prone to giving birth to bacteria. KANTOLA (TEASEL GOURD): Have an array of health benefits. Rich in protein, iron, and fiber, it keeps your stomach in good shape by strengthening the functioning of your digestive tract and keeps infections at bay. GARLIC: Packed with antioxidants, these cloves are rich with immunity boosting properties. They ease your digestive system while keeping your metabolic rate high. GINGER: Boosts your metabolism and verves up your mood. Rich source of chromium, magnesium, zinc that improves blood flow. Antibacterial and antiviral properties help fight against cold and flu. TURMERIC: Immunity boosting, natural antiseptic and antibiotic agent. Also keeps blood sugar under control. BLACK PEPPER: An awesome dose of good health. Natural antidote for fever, cough, cold, muscular pain, flu, respiratory conditions, black pepper is a must include spice of this season. BEETROOT: Goodness of essential nutrients, vitamins, minerals, including potassium, fiber and folic acid. These are also low in calories. SPROUTS: Good for health as they boost your immunity. CORN: Lowers blood pressure, reduces cholesterol, rich in fiber and starch, ensures smooth functioning of the digestive system.
FASTING DURING PREGNANCY
26 October 2018
Indian is a country with diverse traditions and cultures. Another important fact is that, every cultural and ritual celebration comes with the observation of fast. Though observing fast can be beneficial when done the right way, they can be harmful for women when observed during pregnancy. Some fasts can be foregone, some are mandatory to be followed even when a woman is pregnant. One such fasting ritual is the karvachauth fast. These fast starts with a meal in the early morning hours before the sunrise and ends with the next meal after the sunset in the wee evening hours, with even no water consumed within this time. To avoid any complications, pregnant women can observe the fast with minimum food quantities allowed. The karvachauth fast can be made a cake walk for these women by following a simple diet regimen and some precautionary measures. EARLY PREPARATIONS: Talk to your doctor – If you wish to observe the fast, do talk to your doctor to check if there are no complications involved and it is safe for you. Listen to your body – even after the doctor has said yes, do listen to your body and check if your body can bare long such long fasting hours without complete meals. DIET REGIMEN: Upon waking up – 1 to 2 glasses of luke warm water. It is better absorbed by the body. Within 15 minutes – 3-4 dates. Full of energy, nutritious and abundant amount of sugar present will keep you high on energy for longer hours. Breakfast – Within 1.5 hours, take a huge bowl of fruits for breakfast. Mix your choice of fruits. But do not mix too citrusy and sweet fruits together. Do add banana, it is a complete meal and will help you stay fuller and energetic for longer. Do add a mixture of seeds to this meal. (melon, sunflower, flax, chia, pumpkin). These seeds are nutritious, loaded with fiber, they help you stay energetic and keep mood swings at bay, maintains your blood sugar levels stable when mixed with fruits. Mid- morning meal – A must meal with many options available. Lemon water with sugar, black salt, salt, cardamom powder and 2-3 saffron strands. Tender coconut water and the coconut. Handful of cashews along if very hungry. Lunch – A large bowl of fruits same as breakfast. 1.5hrs post lunch – a tall glass of milk with 2tsp of homemade of organic gulkand. The gulkand added will take care of your acidity and soothe the digestive system. Evening meal – Amaranth (rajgeera) or peanut laddu or chikki. A good and complete meal to control your hunger pangs. The laddu or chikki preferred homemade with using organic jaggery. Dinner – Break the fast with a small portion of Indian sweet preferably homemade. Do not go overboard on sweets as you still have a meal to go. Overstuffed stomach will only leave you feeling uneasy. Do not opt for any fried and heavy foods like poori, kachori or paratha in this meal. Such a meal can leave you with disturbed sleep, upset stomach and tired body the next day. Opt for simple homemade food like dar, rice, roti and sabzi. Add ghee to this meal to soothe your stomach, healthy gut and better bowel movement. Add a small portion of homemade pickle, to get your blood pressure levels stable. Do not eat out or order in this meal, as after long fasting hours, your body does need freshly prepared nutritious food and the outside food may be readily made, loaded with unhealthy fats and spices with no complete nutrition. Bed-time – ½ cup of warm milk with a pinch of nutmeg powder for restful sleep. SOME TIPS TO HELP BETTER: Stay hydrated. Keep sipping water throughput the day. Fluid intake can be increased by coconut water, lemon water, butter milk and fruit infused waters. No raisins on this day as raisins cause loss of water from the body leaving you more hungry and thirsty. Do not starve. It should be a point to take meal every 2 hours. Frequent meals should be taken if hungry. No plain milk as it can elevate acidity symptoms when fasting. The fruit bowl in lunch can be swapped with sabudana khichdi, samak rice, kuttu flor cheela or makhana kheer. Do break the fast if not able to follow or feel uneasy anytime of the day. The fast can again be ended with khichdi or dal rice. HAPPY AND HEALTHY KARVACHAUTH TO ALL THE MOTHERS TO BE!!!
Ambika Niranjan

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Nutritionist / Dietitian in Sec 119, Noida, India 

You become what you eat... It is always 80% food and 20% exercise... Don't starve to be healthy, rather eat healthy to be healthy.... These are some of the fitness mantras which prove to be so very true. For someone who was obese to 95kgs at the age of 21 to a person who has been on a rough roller coaster to achieve the ideal weight and the best shape with a naturally radiant and glowing skin.My journey to fight my obesity issues forced me to learn more and transform myself into a completely new and energetic me overloaded with confidence.I have completed M.Sc and Doctor of Medicine (M.D.) in Alternative Medicine with Diet and Nutrition as one of the major subjects and also Post Graduate Diploma in Clinical Nutrition in Clinical nutrition and DietiticsA nutritionist by profession and passion, I am always available for my clients through the best communication system possible to help them overcome their health issues, a stronger, energetic, confident and healtheir you full of positivity. Expertise in obesity, PCOD, PCOS, post pregnancy weight loss, thyroid, Diabetes Management and all the other disorders arising due to nutrition issues. You hire me as your nutritionist and I'll ensure that you reach your goals. I am also an expertise in online consultation available through skype or any other mode of communication, so that I can consult people at any places. 
Ambika Niranjan
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