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  • Overcoming the "Winter Blues"

    In BLOGS On 30 December 2013

    Some foods can boost serotonin production in your brain, elevating your mood. Others can provide a brief high followed by an inevitable crash.  Check out how changes in your diet can help with SAD (Seasonal Affective Disorder),depression:-  Abandon Alcohol:              While wine, beer, or hard liquor may initially raise spirits, alcohol is actually a depressant. Consume Carbs:               Eat a diet that emphasizes carbohydrates. Meals that are especially rich in carbs have been associated with a calming, relaxing effect. Carbohydrate rich foods allow the amino acid tryptophan to enter the brain where it is then used to make serotonin. Feel-good food choices include pasta, breads, grains, cereals, fruits, and juices Cut Back on Caffeine:                If you drink coffee or cola, cut back or give it up. Research links caffeine, which suppresses serotonin production, to depression Lean-on Leafy Greens:                Many depressed people are deficient in folate. This essential mineral is abundant in green leafy vegetables like kale. Other sources include orange juice, lentils, corn, asparagus, peas, nuts, and seeds Feast on Fish:                Aim to eat fish three times a week or more. Researchers found that people who ate fish less than once a week had a 31 per cent higher incidence of mild to moderate depression than people who ate fish more often. Albacore tuna, salmon, sardines, and mackerel are top choices. They’re rich in omega-3 fatty acids, which are essential to normal brain function, and may influence serotonin production Stop Your Sweet-Tooth:                  When some sugar-sensitive people eat large quantities of sweets, they may experience an energetic “high” followed by a “low” with weakness and “jitters” when the sugar is metabolized. Limiting sugar consumption helps stabilize your mood Turn to Tryptophan:                    Found in turkey and other animal products, this amino acid is needed to make the mood-critical neurotransmitter serotonin.    <**Research indicates that tryptophan can help induce sleep, and may play a role in treating certain types of depression> Food that make your mood good- 1. Quinoa, millet, steel cut oatmeal or oat groats (not instant), brown rice 2. Brazil nuts,mushrooms 3. Dark, leafy greens like spinach, and legumes like lentils or kidney beans. 4. Foods containing omega-3 fats:-Flaxseeds, walnuts, chia seeds 5. Foods high in vitamin D: 6. Fatty plant foods:Avocado, coconut oil, nuts 7. Spicy foods:Spicy, warming foods can increase circulation, cause your brain to release endorphins, and help boost your mood. Foods to try: Chili peppers 8. Foods high in magnesium:Artichoke, beet greens, almonds, kidney beans 9. Iron-rich foods: Pumpkin seeds, legumes, sea vegetables 10. Low-fat or skim milk.      HEALTHY REGARDS-NUTRIFIT WELLNESS

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  • "An apple a day ........."

    In BLOGS On 28 December 2013

    It\'s one of the most recognizable expressions around: \"An apple a day keeps the doctor away.\" But besides the fact that it rhymes, which makes it fun to say and easy to recall, does it really have any value? Could the common apple honestly help a person to maintain perfect health? The first printed mention of this saying can be found in the February 1866 issue of the publication \"Notes and Queries.\" The publication printed the proverb like this: \"Eat an apple on going to bed, and you\'ll keep the doctor from earning his bread.\" Nearly 150 years later, variations of this adage are still quoted. It\'s unlikely that the saying would have maintained such popularity if there wasn\'t some truth to it, right? With that in mind, let\'s consider some of the apple\'s components and their effect on our health: Pectin -- Pectin is a form of soluble fiber than lowers both blood pressure and glucose levels. It can also lower the levels of LDL, or \"bad\" cholesterol in the body. Pectin, like other forms of fiber, helps maintain the health of the digestive system. Apples are an excellent source of pectin. Boron -- A nutrient found in abundance in apples, boron supports strong bones and a healthy brain. Quercetin -- A flavonoid, this nutrient shows promise for reducing the risk of various cancers, including cancers in the lungs and breast. It may also reduce free radical damage. Free radicals develop when atoms in the body\'s cells have unpaired electrons, which can lead to damage to different parts of the cell, including DNA. Quercetin may neutralize free radical damage, which has been implicated in a variety of age-related health problems, including Alzheimer\'s disease. Vitamin C -- Vitamin C boosts immunity, which helps maintain overall health. Phytonutrients -- Apples are rich in a variety of phytonutrients, including vitamins A and E and beta carotene. These compounds fight damage from free radicals and can have a profound affect on health, including reducing the risk of heart disease, diabetes and asthma.                                   Apples also act as a toothbrush, cleaning teeth and killing bacteria in the mouth, which may reduce the risk of tooth decay. They\'re also low in calorie density, one of the trademarks of a healthy food. When a food is low in calorie density you can eat good size portions of the food for relatively few calories. In addition, apples are affordable and readily available.   HAVE A HEALTHY DAY AHEAD!!          THANKYOU, NUTRIFIT WELLNESS  

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  • High quality energy and weight loss effects

    In HEALTH TIPS On 06 December 2013

    Add Iron-rich figs to your diet today for an extra burst of high quality energy and weight loss effects! ~NUTRIFIT WELLNESS~ https://www.facebook.com/nutrifitwellness  

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  • 5 Tips on How To Get Your Best Sleep

    In BLOGS On 06 December 2013

    With a national average of just six and a half hours of sleep a night, we are cutting ourselves short without even noticed. Sure you are feeling “energized” and getting work done, but studies show that those who didn’t get enough sleep are prone to memory loss, a lack of alertness, and a bulging belly. You may be getting by with just 5-7 hours of sleep per night, but to function at your maximum potential you’ll need at least 7.5-8 hours a night. It’s definitely not easy getting in all the sleep you need, but with these easy tricks you’ll be on your way. 1. Be realistic about bed time. Instead of setting a goal to go to bed at a time that doesn’t seem remotely attainable, aim for a bed time just 15 minutes earlier than you normally would. By setting smaller goals, you are more likely to accomplish them. Each day use 15 minute increments until you wake up truly energized. 2. Shut down before bed. Even though we all love texting, finishing up our last emails, or catching up on our latest shows right before bed, they tend to interfere with our bodies ability to relax and release melatonin. Artificial light tricks your brain into thinking it’s daytime, so turn off all electronics, like cell phones, laptops, and iPads at least 45 minutes before going to sleep. You’ll notice a dramatic difference in your sleep patterns almost immediately. 3. Develop a routine. A bed-time routine is essential to lasting sleep. This is entirely up to you. Mine looks something like: Brush teeth, Wash face, Stretch, & Sleep. Simple, relaxing, and attainable. 4. Tea time. Even if tea isn’t a part of your daily or evening rituals, this may be a good time to start. Herbal teas are free of caffeine and full of antioxidants and sleep-inducing properties. Go for Lavender, Chamomile, or Valerian tea to relax your mind and body. Have this about 2 hours before bed to avoid bathroom wake up calls!  5. Stretch it out. Just 3 minutes of stretching before bed can improve your quality of sleep ten-fold. You don’t need to be a yogi or gymnast although you may start looking like one if you keep it up! Laying in bed bring your knees to your chest for about 15 seconds. Switch off hugging one knee to your chest and then the other. While laying on your back, bend your knees and grab the outer edges of your feet. Use your upper body to pull your knees towards the bed for “happy baby” yoga pose. Finish off by lying flat on your back with your eyes closed breathing deep.   Sweet Dreams, NUTRIFIT WELLNESS Please extend your warmth and LIKE our Facebook Page -https://www.facebook.com/nutrifitwellness  

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  • Health benefits of Singhara

    In BLOGS On 29 October 2013

    Winters are in and one of the cheif fruit of this season is  Water caltrop, water chestnut or Singhara  (Trapa bispinosa Roxb.). Available in green, brown & pink colours ,it is very nutritional and beneficial for health.Singhara is a fruits, so in Vrat or fasting its flour is used for preparing dishes. It can be eaten raw, boiled and as flour (after drying and grinding). Nutrients In Singhara or Water Chestnut (Trapa bispinosa) Singhara is rich in proteins, carbohydrates, amylose,citric acid, vitamin B, C, iron, calcium, magnesium, phosphorus, iodine,manganese,phophorylase and contains negligible fat. Nutrient.............................................Amount/100 grams Water........................................................48.2 g Protein......................................................3.4 g Fat............................................................0.2 g Carbohydrates..........................................32.1 g Sugars.......................................................3.3 g Energy.......................................................730 calories Dietary Fiber..............................................14.9 g Calcium......................................................17.6 mg Zinc............................................................0.4 mg Iron.............................................................0.7 mg Sodium.......................................................0.8 mg Potassium..................................................468 mg Nutrient Benefits Of Singhara Gluten free Low in fat Cholesterol free Low in sodium High in potassium Rich in minerals calcium, iron, zinc and phosphorus Contains moderate amounts of fiber Health & Medicinal Benefits Of Singhara Or Indian Water Chestnuts- Singhara is used for treating diarrhoea, dysentery, thyroid problem, swelling and bronchitis. It is natural antioxidant, prevents wrinkles, protects from UV rays and helps to cure weakness. It helps to prevent sugar, ulcer, gout and heart diseases. Singhara is very rich in carbohydrate and 100 gm of it gives 115 calories. It help in proper functioning of thyroid. The fruits are used to treat sore throat, anemia, fractures, urinary disorders, and in leprosy. It is anti oxidant and help to cure cough. Singhara peel can be grind and applied on swelling to get relief. Regular eating of its flour helps to gain weight. For eczema cure, dried singhara should be mixed with lemon juice and applied regularly on affected area. To treat measles, boil chestnuts in water and drink this water to alleviate the infection. It is best given from the 3rd day to 9th day of symptoms. It is rich in polyphenolic and flavonoid antioxidants and therefore possesses antibacterial, antiviral, anticancer and antioxidant properties. The seed has a detoxifying effect on the body and therefore is very useful to those who suffer from jaundice.It helps in removing toxic substances from the body. It cures dehydration in winters and serves as a coolant.                                 Singhara has been widely used in Ayurvedic and Unani systems of medicine.Ayurveda says it contain 22 percent more mineral compared to buffalo milk. Singhara is indigenous to India and used to cure various diseases.   Please note: A healthy person can eat 10- 15 gm of singhara daily. This also varies depending on digestive strength. Do not eat singhara in excess as it may cause bloating and stomach pain.  Do not drink water after eating singhara.  If suffering from constipation then better to avoid this fruit.     THANKYOU !!  

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  • Obstructive Sleep Apnea: 5 Self-Care Strategies

    In BLOGS On 10 August 2013

    Tip 1: Lose Weight if You Need to Obesity is considered the most important risk factor for obstructive sleep apnea. Research has shown that weight loss – even a modest amount -- can improve sleep apnea. Not all people with sleep apnea are overweight or obese, but many are. In a Finish study published in 2010, 71 people with sleep apnea were given lifestyle counseling or participated in a lifestyle modification program that included a 12-week low-calorie diet. On average, those in the weight loss group shed 16 pounds. After two years, their sleep apnea was much less severe than the sleep apnea in the lifestyle counseling group.  Tip 2: Limit Alcohol and Stop Smoking You already know that smoking and drinking too much alcohol are hazardous to your health. Did you know they can also make your sleep apnea symptoms worse? Cigarette smoking makes the swelling in your upper airway worse. That can aggravate symptoms such as snoring and pauses in breathing.  Alcohol decreases the muscle tone in the back of the throat, which can interfere with breathing -- the last thing you need when you already have breathing problems. Tip 3: Eat Healthy Like everyone else, people with sleep apnea should eat a healthy diet. But people with sleep apnea may be more likely to eat unhealthy foods, some research suggests.  Sleep deprivation may lead to increased cravings for carbohydrates. Sleep deprivation and fatigue have also been linked with changes in the appetite regulators leptin and ghrelin, which control feelings of hunger and fullness. When you don’t sleep, you may want to eat more and feel less satisfied when you do.  You don\'t need to be overweight to have an unhealthy diet. In a 2008 study of 320 adults, those with more severe sleep apnea ate more protein, fat, and saturated fatty acids than those with the less severe sleep apnea, regardless of how much they weighed.  Tip 4: Tend to Your Allergies Not surprisingly, being stuffed up from nasal allergies can complicate sleep apnea and make sleep more difficult. To understand why, picture your airway as a long, muscular tube running from your nose to your windpipe. If your allergies are not under control, the tissues of the upper throat swell and narrow the airway. And that can make breathing more difficult. If you have sleep apnea and nasal allergies, be sure your allergies are under control. A saline nasal spray before bed may also help. Tip 5: Develop a Good Sleep Routine Getting enough sleep is important to staying healthy with obstructive sleep apnea. The catch, of course, is that sleep apnea makes it difficult to get good sleep. A variety of devices designed to improve breathing for people with sleep apnea – including a CPAP or continuous positive airway pressure machine -- can help. About half of the people with apnea have most of their breathing abnormalities while sleeping on their backs, sleep experts have found. So most doctors encourage people with sleep apnea to try to sleep in other positions. If you have mild sleep apnea or heavy snoring, lying on your side may help. But how can you get into the habit? Some doctors suggest simply putting two tennis balls into a tube sock and pinning it to your nightshirt in back. THANK YOU

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  • MOST IMPORTANT MEAL

    In BLOGS On 08 August 2013

    Q: Is Breakfast The Most Important Meal of The Day? What Makes For A Balanced Breakfast? A: In rush to get work on time, many of us end up skipping breakfast. The saying â€œeat breakfast like a king, lunch like a prince & dine like a pauper” goes to suggest how important a good breakfast is and how you should prioritize your meals. Being the first meal of the day, it gives the body some much needed refueling after six-ten hours of sleep. It provides energy to the brain & muscles to sustain activity throughout a day and also replenishes glucose level. Several studies have confirmed that eating breakfast can improve attention, mental performance and memory. Eating breakfast not only helps in weight loss but also triggers a higher metabolic rate and lowers insulin level. Skipping breakfast may leave you feeling more tired, irritable and restless in the morning. One may more likely to eat more fatty foods all day long, if go without breakfast. Recent research confirms that the more food you eat earlier in the day the faster you will fill up at dinner; and you won’t be hungry at evening. Starting a day with healthy breakfast is important for your overall health, well being, performance and weight, so plant it well. Have a breakfast that is light; avoid large & heavy breakfast that includes high fat and high glycemic index. 9 Healthy Options: 1)      Wholegrain cereals/Muesli/Granola Milk/Soy Milk 2)      1 egg+ wholegrain toast with vegetables/fruits 3)      Sprouts and legumes 4)      Nuts, seeds and fresh or dried fruits with yoghurt/milk 5)      Vegetable juice with fruit and cheese 6)      1 bowl of seasonal fruits topped with low fat yoghurt 7)      Wholegrain chapattis stuffed with vegetables and curd 8)      Besan/Dal cheela with vegetable stuffed and cottage cheese. 9)      Poha/upma/dosa/idli/uttappam/soya snack with vegetables. Beverages: 1)      Soya milk/low fat dairy milk 2)      Tea/coffee/green tea 3)      Lassi/chaach 4)      Milk shakes, cold coffee or smoothies 5)      Lemon water 6)      Fruits & Vegetable juices 7)      Barley/Chana sattu “TRY TO EAT SOMETHING SMALL WITHIN AN HOUR OR TWO OF WAKING UP”

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SHRADHA SRIVASTAVA

Dietician/Nutritionist, India 

Nutrition is unique to every individual. Too much or too little of even a single substance can cause subtle imbalances in the body. Over years, these result in problems that range from stubborn weight and feeling worn down to more serious and chronic health conditions.Through an extensive evaluation, we are able to identify imbalances.therapeutic approach<span 1.6em;"=""> to treating medical conditions and their associated symptoms via the use of a specifically tailored diet.
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