Health Tips
Diet and Nutrition :
Does the word Diet make you think of unpleasant weight-loss regimen? Forget it, Diet also refers to the food and drink a person consumes daily and the mental and physical circumstances connected to eating. Eating nutrition give you beautiful body not just outside but also inside.
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Top 10 Health Tips for Women

Dr.
Dr. SHRIDEEP PARAB
MBBS Obstetrics and Gynecologist Gynaecological Endoscopy Specialist 8 Years Experience, Maharashtra
Consult

Let's face it, ladies: Doctor visits are short. And they're getting shorter. What if your doctor had more time?Here are some points which are wants you to know.

Consider these tips your prescription for a lifetime of wellness.

1. Zap your stress.
"The biggest issue I see in most of my patients is that they have too much on their plates and want to juggle it all. Stress can have significant health consequences, from infertility to higher risks of depression, anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it."

2. Stop dieting.
"Eating healthy doesn't mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber."

3. Don't “OD” on calcium.
"Too much absorbed calcium can increase the risk of kidney stones and may even increase the risk of heart disease. If you're under 50, shoot for 1,000 milligrams per day, while over-50 women should be getting 1,200 milligrams per day mainly through diet -- about three servings of calcium-rich foods such as milk, salmon, and almonds."

4. Do more than cardio.
"Women need a mix of cardio and resistance or weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image, which is really important to a woman's mental health."

5. Think about fertility.
"While many women have no problem getting pregnant in their late 30s and even into their early 40s, a woman's fertility may start to decline as early as 32. So if you want to have kids, talk to your doctor about options, like freezing your eggs."

6. Appreciate birth control.
"Birth control gets a bad rap, but not only can it keep you from getting pregnant before you're ready, studies show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle."

7. See your doctor every year.
Make sure you get a Pap test to check for cervical cancer every 3 years if you are 21 or older. If you are 30-65, you can get both a Pap test and HPV test every 5 years. Older than that, you may be able to stop testing if your doctor says you are low risk. If you are sexually active and have a higher risk for STDs, get tests for chlamydia, gonorrhea, and syphilis yearly. Take an HIV test at least once, more frequently if you’re at risk. Don't skip your yearly checkup. Your doctor needs to annually assess many other issues such as potential infection, your need for contraception, and sexual complaints."

8. Have good sex.
"Sex reduces stress and may lower the risk of chronic disease -- but only if you enjoy it. If anything prevents you from sexual fulfillment, such as dryness or pain, talk to your doctor to find a solution."

9. Get more sleep.
"Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble concentrating, you likely aren't getting enough. Recent studies suggest this can put you at greater risk of heart disease and psychological problems."

10. Consider genetic testing.
"Doctors can now screen people with a family history of breast cancer, ovarian cancer, and chronic diseases to assess their risk -- and then consider preventive measures. Talk to your doctor."

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Winter Diet: 4 Sumptuous Spinach Soup Recipes For A Wholesome Meal

Dr. HelloDox Care #
HelloDox Care
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It's the season of leafy greens and our grocery stores are teeming of various different types of nutritious vegetables. Some of the most common ones abundantly used in Indian kitchens are palak, methi, bathua, mustard greens, radish leaves etc. Be it curries, stuffed parathas or dry mixed vegetables, there are numerous dishes that are made from winter greens. Greens can also be added to salads to lend some seasonal nutrition to your diet. They can also be made into soothing soups that are just perfect for winters. Spinach is widely used as an ingredient in creamy soups that can be enjoyed as meals during winters. We give you some delicious spinach soup recipes that can help you brave the cold outside. But let's look at the rich nutritional profile of this quintessential winter green.

Spinach Nutrition: Facts and Benefits
Spinach is very low in calories. In fact, it is one of the most nutritious negative calorie foods out there. A 100 gram portion of the vegetable provides just 23 calories (as per data by the United States Department of Agriculture). It is extremely rich in vitamins and minerals, most notably beta-carotene (a precursor to Vitamin A), Vitamin B6, Vitamin B9 (folate) and Vitamin K, as well as iron, magnesium and manganese. The leafy green is known to help maintain eye health and improve the health of bones. Spinach is also said to regulate blood pressure and fight inflammation in the body.

Winter Diet: Spinach Soup recipes
1. Spinach Cauliflower Soup Recipe
Two nutritious low-calorie vegetables come together to make this amazingly nutritious recipe. Spinach and cauliflower florets are simmered in a stock with onions, until the vegetables are soft. The veggies are blended together and mixed with seasonings and skimmed milk.

2. Spinach Soup With Spicy Chickpeas Recipe
This unique combination of spinach and chickpeas is filling and sumptuous. Onions are cooked along with chickpeas and then further cooked again in water that chickpeas were soaked in. Once this is done, all the ingredients are allowed to cool down, blended together and then garnished with cream and black sesame seeds.

3. Chicken Spinach Soup Recipe
Add some protein power to your spinach soup meal with this simple recipe. Minced chicken is mixed with green onions, ginger, garlic, shredded carrots, an egg for binding and some seasoning, to make balls that are first chilled in the fridge and then boiled with the soup stock until they are cooked. You can then add vegetables of your choice, along with spinach leaves and cook everything together for a satiating meal.

4. Spiced Spinach Soup With Paneer Croutons Recipe
Bread croutons are passe. Paneer or cottage cheese is used as a healthier substitute in this recipe. The recipe uses three important winter greens- spinach, dill and fenugreek leaves to prepare this wholesome soup that is nutritious and delicious.

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Weight Loss Tips: This Low-Calorie High-Protein Roasted Peas (Matar) Chaat May Help You Shed Kilos

Dr. HelloDox Care #
HelloDox Care
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Stepping on to the healthy bandwagon can be an overwhelming affair, both mentally and physically. In order to keep healthy and fit, it is essential to monitor body weight and keep it maintained. For those looking to shed those extra kilos, it is important to strike a balance between regular workout regime and balanced diet. When it comes to weight loss diet, protein-rich foods could help you go a long way in meeting your weight loss goals. This is primarily because protein has the tendency to induce a feeling of satiety, which helps keep one full for a longer spell. While there's no dearth of protein sources out there, we bring to you a low-calorie and high-protein recipe that is a perfect combination of taste and health. Wondering what it is? We're talking about roasted green peas chaat. Made using green peas (matar) as its prime ingredient, this healthy chaat is high in protein-quotient.

Peas Nutrition
Apart from being rich in protein, these edible pods as a whole are a powerhouse of nutrition. According to the book, 'Healing Foods' by DK Publishing House, "Peas are rich in vitamin K, manganese, and vitamin C, and are a good source of folate and trace elements. Their insoluble fibre content is good for the gut and also helps to reduce the risk of heart disease and stroke. Since this chaat is devoid of oil content and is completely roasted, it saves you a lot of calories and further facilitates weight loss.

Here's How You Can Make Weight-Loss-Friendly Green Peas (Matar) Chaat At Home:
Ingredients:

Green Peas - 200 grams
Tomatoes - 1 small, chopped
Onion - 1 small, chopped
Carrot - 1 medium, grated
Green Capsicum - 1 small, chopped
Rock salt - 1 tsp
Lemon juice - 1 tsp

Cooking Method to Make Matar Chaat:

Preheat your oven to 375 degrees F. Meanwhile place a parchment paper on a baking tray. Now place the green pea pods over the sheet and bake them in the oven for 5-10 minutes.
Once they have turned all crispy and crunchy, transfer them to a bowl and add all the chopped ingredients to it along with rock salt.
Mix well and drizzle lemon juice over it. Your crunchy and healthy chaat is ready to be served and savoured.

If you were thinking all this while that all chaats are greasy and laden with oil, then this healthy chaat recipe is sure to change your perception. Make this a part of your daily diet and tread through your weight loss journey in an effective manner. Apart from following a healthy and balanced diet, pair it with a regular workout regime and watch out for results.

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No Onion And No Garlic Diet: Does Ayurveda Really Suggest This?

Dr. HelloDox Care #
HelloDox Care
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The usage of onion and garlic in an Indian kitchen is indispensable - thanks to the exceptionally amazing flavour they offer to curries, stir fries, stew, soup and what not. Both the ingredients, belonging to the allium family, not only add to the flavour, but also have numerous health benefits to offer. However, Ayurveda suggests that one shouldn't consume excessive amount of onion and garlic. Ayurveda defines nutritional properties of food based on six tastes that include sweet, salty, bitter, sour, pungent and astringent, and their qualities namely, sattva, rajas and tamas. While both onion and garlic are considered excellent foods, they still are not favoured by Ayurveda.

According to Ayurveda expert from NirogStreet, Ram N Kumar, "Ayurveda is not against eating onion and garlic; in fact, garlic is deemed as an important medicine in Ayurveda. However, onion is considered tamasic (makes people irritable) and garlic is known to be rajsic (disturbed sleep and drained energy) in nature, which means both these ingredients produce heat in the body. While body needs some amount of heat, excessive heat may only lead to increased risk of health problems."Undoubtedly, Ayurveda prizes onion and garlic as powerful medicines and do not recommend avoiding them. Ayurveda principles are generally confused with spirituality and yoga that recommend a no onion and no garlic diet, as they both are believed to distract an individual's focus and attention.

Health Benefits Of Onion And Garlic

Both the ingredients have a long list of health benefits. Garlic has often been considered as a wonder drug. It has been used to prevent infections due to its anti-bacterial, anti-fungal and anti-viral properties, and it is also known to reduce chances of cancer; thanks to its anti-carcinogenic properties. Onions, on the other hand, are known to reduce inflammation, remove toxins, normalise digestion and reduce cough. These are just a few health benefits attributed to the two humble kitchen ingredients.

So, go ahead and add these two foods in your daily diet; just remember anything in excess is bad for your health and moderation is the key.

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7 Diet And Cooking Tips To Cut Down Excess Calorie Intake This Festive Season

Dr. HelloDox Care #
HelloDox Care
Consult

Diwali is finally here and it's time to catch up with family and friends. While the festive vibe is in the air, a lot of us have already indulged in all things decadent and sweet. Diwali celebrations and sweet treats are quite synonymous to each other, which often end up giving us a sugar overdose. Bingeing on the traditional delicacies of the festival may wreak havoc on your waistline as most of the Diwali delights are loaded with sugar and fat that only adds to the calorie load. However, you can steer clear of those extra calories by following few cooking and eating tips that won't make you go looking for a diet post the celebrations.

Here Are Few Diet And Cooking Hacks That May Help You Stave Off Excess Calories:
Ditch The Deep-Frying Method And Opt For Baking Instead
Snacks like mathis and samosas can be baked instead of frying, which would further cut out on a lot of extra calories. To reduce the calorie count further, you can skip the regular potato-based filling and stuff your samosas with veggies instead as they are rich in fibre content. Kebab, cutlet, tikka masala can all be baked with full seasoning and very less oil. Alternatively, you may also bring to your rescue the air-frying method that reduces the oil consumption to a considerable extent without compromising on the taste. Pakoras, fish, chicken; all of these can be cooked using this method.

Swap Butter For Healthy Oil Alternatives
Home cooking allows you to choose the amount and type of ingredients. For instance, if you are making butter chicken at home for Diwali party, replace the butter with some healthy oil and use it in moderation. You can also swap the heavy cream and use skimmed milk instead to get the same texture and taste.

Snack Smart

Instead of snacking on deep-fried stuff, bring protein-rich snacks to your rescue as they may help you stay satiated for long. For dinner, you can choose vegetables of your choice and a small serving of carbs.

Avoid Intake Of Excess Sugary Sodas
Alcohol packs in a lot of calories and if you add a sugary soda or juice to your drink, the calorie load would only end up increasing. First of all, drink in moderation and have a glass of water or flavoured water between your drinks as it will prevent dehydration and help you avoid a hangover.

Make Judicious Choices
When you're at a Diwali party, walk around the table and see what is laid out from end-to-end. Avoid eating everything that's present on the buffet table and be judicious in your choices as it will help prevent calorie overload. Other than this, wait before you reach out for the second helping. It takes about ten minutes for your stomach to register what you have eaten; wait and then decide if you really need the second helping.

Start Out Full
Eat before you hit the party circuit. During the festive season you may have to head out every day or very often. Therefore, it is better to eat your meal before you leave and stick to munching small amount of non-fried snacks. You can munch on a snack, preferably a protein-rich one, before you leave so that you don't hit the party empty stomach. You can also consider a handful of nuts, an apple or cucumber, a tablespoon of peanut butter, or just one whole grain toast or roti.

Dance Till You Drop
Make the most of the festive season by dancing to your heart's content. Dancing is a form of exercise that may help you manage your weight by burning excess calories.

Stay focused for the rest of the day. Keep yourself hydrated and eat lots of vegetables and fruits. This will prevent exhaustion and keep you energised through the day.

Wishing you all a Happy Diwali 2019!

Dr. Hemant Damle
Dr. Hemant Damle
MD - Allopathy, Gynaecologist Obstetrics and Gynecologist, 25 yrs, Pune
Dr. Swapnil Dhamale
Dr. Swapnil Dhamale
BHMS, Family Physician Homeopath, 1 yrs, Pune
Dr. Pallavi Joshi
Dr. Pallavi Joshi
BHMS, Family Physician Homeopath, 1 yrs, Pune
Dr. Shrikant Tile
Dr. Shrikant Tile
MBBS, Gynaecologist, 10 yrs, Pune
Dr. Dr Anirudha Vaidya
Dr. Dr Anirudha Vaidya
MPTh, Neuro Physiotherapist Obesity Specialist, 7 yrs, Pune
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