Foods that Help Fight Acidity
We’ve all suffered from it at some point or the other. Let’s see the foods and tips that can prevent acidity….
Acidity occurs when there is excess secretion of acids in the gastric glands of the stomach. When the secretion is more than usual, we feel, what is commonly known as heartburn, which is normally triggered off by consumption of spicy foods. Below are the foods which can help to reduce acidity.
1. Oatmeal-Oatmeal is just about the best breakfast and its filling and doesn’t cause reflux.
2. Ginger-In moderation, ginger is one of the best foods for acid reflux. It has been used throughout history as an anti-inflammatory and as a treatment for gastrointestinal conditions.
3. Aloe Vera-Aloe Vera is famous as a natural healing agent. Aloe Vera can be used in recipes as a thickener and for congealing liquids.
4. Roots and greens-Cauliflower, broccoli, asparagus, green beans, and other greens are all great foods for the acid reflux. Pretty much all of the green and root vegetables are recommended for people having trouble with acidity.
5. Couscous and rice-Couscous (semolina wheat), bulgur wheat, and rice (especially brown rice) are all outstanding foods for acid reflux. A complex carbohydrate is a good carbohydrate!
6. Cold Milk -2 or 3 tbsp of cold milk gives instant relief from acidity.
Here are some guidelines to cure acidity…
- Skip the aerated drinks as well as the caffeine. Opt for herbal tea instead.
– Have a glass of lukewarm water every day.
– Include banana, watermelon and cucumber in your daily diet. Watermelon juice is great for curing acidity.
– Nariyal paani is known to soothe the system if you suffer from acidity.
– Keeping long intervals between meals is another cause for acidity. Have small but regular meals.
– Try to avoid pickles, spicy chutneys, vinegar, etc.
– Boil some mint leaves in water and have a glass of this after meals.
– Sucking on a piece of clove is another effective remedy.
– Jaggery, banana, almonds and yogurt are all known to give you instant relief from acidity.
– Excessive smoking and drinking will increase acidity, so cut down.
– Try chewing gum. The saliva generated helps move food through the esophagus, easing symptoms of heartburn.
– Ginger aids in digestion. Either buy powdered ginger in capsule forms or add the herb to your recipes.
– Have vegetables like drumsticks, beans, pumpkin, cabbage, carrot and spring onion.
10 Healthy Foods for Women and Better Fitness
A healthy diet gives you energy, supports your maintains mood, your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. The importance of regular workout and healthy foods for women helps to reduce Premenstrual syndrome, boost immunity, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause.
10 Healthy Foods for Women
1. Calcium-Rich Foods
Calcium helps keep bones strong and along with regular weight-bearing exercise, helps to prevent risk of osteoporosis.
- 4 to 8 years: 800 milligrams Healthy foods for women are low-fat dairy products, dark green leafy vegetables, fortified cereals etc. Check this list to see how much calcium you need each day:
- 9 to 13 years: 1300 milligrams
- 14 to 18 years: 1300 milligrams
- 19 to 50 years: 1000 milligrams
- 51 to 70+ years: 1200 milligrams
2. Iron-Rich Foods
Due to their monthly cycles, pre-menopausal women need more iron. Good sources of iron are rice flakes, sprouts, beetroot, spinach, tofu, pomegranate, dried apricots, and jaggery.
Women need 12 to 15 milligrams of iron each day, compared to just 10 to 12 milligrams for men.
3. Fruits Rich in Vitamin C
Another important list of healthy foods for women is fruits rich in Vitamin C. These include citrus fruits, strawberries, green and red peppers, mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley. In addition to contributing to overall health, fruits rich in vitamin C, an antioxidant, have recently been linked to a decreased risk of coronary heart disease. Fit two to three servings (or more) of fruit into your daily diet. The RDA for vitamin C for women is 75 milligrams a day.
4. Green Leafy Vegetables
This category of vegetable includes everything from spinach, methi to darker lettuces and can be considered as a nutritious and healthy food for women. These vegetables provide important nutrients as well as fiber (aim for 20 to 35 grams each day) to the diet. Try to get at least three servings of vegetables each day.
5. Nuts
Nuts are very healthy foods for women as it is full of monounsaturated fats, which can help lower cholesterol levels, and polyunsaturated fats, which can help prevent heart disease. Nuts are a good source of protein, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and vitamin A. Nuts pack a lot of calories into their tiny packages, so try to limit your serving to an 5-7 a day.
6. Water
Water is important for all metabolic processes in the body. It also helps with digestion, weight loss and improves the appearance of the skin. Drinking eight to 10, glasses of water each day is the key. Eating foods with a high water content (like fruits and certain vegetables) will also contribute to your water intake.
7. Cranberries and Cranberry Juice
The proanthocyanidins found in cranberries help prevent bacteria from sticking to the walls of the bladder, thus warding off urinary tract infections (UTIs). New research also suggests that cranberries may promote cardiovascular health.
8. Foods Rich in Folate
Healthy foods for women like asparagus, oranges, fortified cereals and beans which are rich in folate is important during pregnancy for ensuring proper neural tube development of the foetus and has been shown to be important for heart health. Make sure to get the RDA of 400 micrograms (mcg) per day.
9. Whole Grains
Whole grains are high in fiber and therefore help stave off digestive problems that are so common in women. Try to incorporate more whole grains like brown rice, bran flakes, whole-grain breads, into your diet.
10. Soy Protein
Soy protein is found in products like tofu and soymilk to soy nut butter and cereal. Soy protein is heart healthy and (helps lower “bad” cholesterol levels), is rich in phytonutrients and also consider as one of the most healthy food for women. Aim for up to 25 grams of soy protein per day.
Pregnancy Diet
Pregnancy is the most beautiful phase in a woman’s life. It brings both emotional and physiological changes as well as it also poses extra demands on the body. In this phase the body needs extra nutrition for the developing foetus, for pregnant woman herself and also the lactation period to follow. Pregnancy Diet must be full of nutrition and healthy also.
Importance of Nutrition in The Diet in Pregnancy
These nutritional demands have to be met for a healthy child and mother because as the week progresses the organs and other system of the foetus start developing in mother’s womb and thus the energy used to create these systems (which actually comes from the energy and nutrients in the mother’s circulation, and around the lining of the womb) also starts to increase. The table below highlights the nutrients, its importance and food sources which should be included in a women’s pregnancy diet -
| NUTRIENTS | IMPORTANCE | FOOD SOURCES |
| Protein
|
cell growth and blood production | lean meat, fish, poultry, egg whites, beans, tofu |
| Carbohydrates | daily energy production | breads, cereals, rice, fruits, vegetables |
| Calcium | strong bones and teeth, muscle contraction, nerve function | milk, cheese, yogurt, spinach |
| Iron | red blood cell production (to prevent anemia) | All green leafy vegetables e.g. spinach, methi and whole-grain cereals |
| Vitamin A | healthy skin, good eyesight, growing bones | carrots, dark leafy greens, sweet potatoes |
| Vitamin C | healthy gums, teeth, and bones; assistance with iron absorption | citrus fruit, broccoli, tomatoes, amla, guavas |
| Vitamin B6 | red blood cell formation; effective use of protein, fat, and carbohydrates | pork, ham, whole-grain cereals, bananas |
| Vitamin B12 | formation of red blood cells, maintaining nervous system health | meat, fish, poultry, milk
(Note: vegetarians who don’t eat dairy products need supplemental B12) |
| Vitamin D | healthy bones and teeth; aids absorption of calcium | fortified milk, dairy products, cereals, and breads |
| Folic acid | blood and protein production, effective enzyme function | green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts |
| Fat | body energy stores | meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils
(Note: limit fat intake to 30% or less of your total daily calorie intake |
Recommended Nutrients in The Diet in Pregnancy
| Nutrient | Recommendation (Extra = Above RDA) |
| Energy | Increase by 300 kcal (840 kJ) per day. Certain guidelines according to trimester.
1st trimester (1 to 12 weeks) – 10 kcals/day |
| Proteins | Extra 15 gms per day |
| Thiamin | Increase in line with energy; increase by 0.1 mg per day |
| Riboflavin | Needed for tissue growth; extra 0.3 mg per day |
| Niacin | Regular supplementation/diet of substance. No increase required. |
| Folate | Maintain plasma levels; extra 100 µg per day |
| Vitamin C | Replenish drained maternal stores; extra 120 mg per day |
| Vitamin D | Replenish plasma levels of vitamin 10 µg per day. |
| Calcium | Needs no increase |
| Iron | Extra 3 mg per day needed |
| Magnesium, zinc, and copper | Normal supplementation or consumption. |
| Iodine | Extra 100 µg per day. |
Foods To Avoid During Pregnancy
*Skip aerated or caffeine-based beverages like coffee, tea and colas. Too much caffeine may affect the growth of baby. A recent study said that pregnant women who consume even about a cup of coffee everyday are at a higher risk of giving birth to an underweight baby.
*Avoid eating foods that have been prepared with maida.
*Try and cut down on eating foods that are high in sugar content.
*Seafood that is high in mercury should be strictly avoided. Swordfish, shark and king mackerel are among these. Raw fish may contain listeria, a bacteria that can cause food poisoning. While canned seafood is considered safe, skip smoked or frozen seafood like oysters, sushi, sashimi, and smoked salmon.
*Unpasteurized milk may contain listeria, which can cross the placenta and lead to infection or blood poisoning in the baby. Ensure that the milk you drink is pasteurized.
*Stay away from mould-ripened cheese (cheese that has a blue vein in it) like brie or camembert. Make sure you cook raw eggs. When the eggs are cooked, see that the yolk and white are firm.
*Avoid the consumption of smoking and drinking in day to day routine.
Healthy Pregnancy Diet Tips:-
*Have a piece of fresh fruit for a mid-morning or afternoon snack, instead of reaching for chocolates or biscuits.
*By carrying a small bottle of water when you are out ensures you are well hydrated, and not tempted by sugary soft drinks.
*Each week, prepare a couple of meals using beans, lentils and pulses..
*Add in your diet different healthy grains, such as barley, couscous or brown rice, in order to give variety to your favorite recipes.
*Choose low-fat dairy products
It is important to note that being pregnant doesn’t indicate that the mother to be has to consume food for two individuals, as she is supporting a life within her. The key to a healthy pregnancy is to consume a balanced diet with light and frequent meals throughout, and to regularly take the supplements or medicines prescribed by the doctor. One should also try, and be active, for e.g., go for walks or light swimming or do pregnancy specific yoga [under supervision].
Weight Gain & Polycystic Ovarian Syndrome (PCOS)
Polycystic Ovarian Syndrome, known as PCOS , is one of the hormonal disorders that affects approximately 5 to 10 percent of adult women and the number is only increasing. PCOS symptom often varies between acne, irregular periods, infertility, insulin resistance and weight gain. The biggest catch 22 situation in this scenario is that one of the side affects of PCOS is weight gain but this same side affect if not kept under control further aggravates the syndrome . Therefore after a thorough check up it is imperative to start watching your weight to manage your therapeutic condition better.
Women with PCOS due to the increase in weight and general insulin resistance in the body are more prone to diseases like diabetes and heart. All these conditions can be avoided by simply following a exercise and healthy eating routine specific to this medical condition. The most common mistake made by people with this condition is that they go on fad diets or start starving themselves. All this will do nothing to the condition but only make it worse, making you more susceptible to additional nutrition deficiencies like osteoporosis etc. Here are three simple steps to lose weight with PCOS:
Step 1- Eat Right:
- Limit Carbohydrate Intake: Limit the intake of carbohydrate to 40-50 percent of the total diet per day.
- Avoid Refined Carbohydrates: refined carbohydrates like Maida-based or sugar, shoots up insulin levels which worsen the symptoms associated with PCOS and promote abdominal fat storage. Read more
Post Pregnancy Weight Loss Plan
Weight Gain during pregnancy is absolutely normal . On an average a woman gains 10–12 kg during the entire span of pregnancy. Although the weight gain varies from woman-to-woman depending upon body type, eating pattern and severity of nausea and vomiting. A slow and steady rate of weight gain is considered ideal.
While its natural to put on weight during pregnancy it becomes really difficult for most to lose weight after it. Post pregnancy weight gain is a cause of concern and depression among many women but according to experts a woman should concentrate on eating healthy food for the first three months instead of weight loss. This is to ensure that new born gets complete nutrition and also to avoid nutrient depletion from the mother’s body which might lead to other complications later like osteoporosis, caused by deficiencies.
Here are some tips to get post pregnancy weight loss in a gradual but healthy way after you & your body are ready to get started:
Breast Feeding: Breast feeding is great not just to provide nutrition to your baby, but also for you to lose weight. Breast feeding is the reason why fat is accumulated in the mammary glads. As the mother uses stored nutrition from her body in the form of milk to feed the child not only does it is very extremely healthy for the baby but she also uses up the fat cells during this process burning calories & working towards getting back to the pre-pregnancy weight. So remember the more you prolong your baby’s dependency on the formula the better it will be for both you & your child.
Post Pregnancy Diet Plan: The body needs time to recover from the stresses of labor, delivery and the hormonal changes in the body. Dieting soon after giving birth can delay the recovery and make one feel more tired, low in energy and some cases also lead to deficiencies in the body. It can also have adverse effect on milk production thus affecting the baby’s health. During breast feeding the mother’s nutritional demands are higher not only in terms of calories but also minerals like calcium, so diet except for that prescribed by the doctor is not at all recommended. Read more
Post Pregnancy Weight Loss Success Story
Priya Gupta: Before
I am 34 years old and a mother of two young daughters. All my life I have been thin. Even pregnancy didn’t add too many inches or kg to my body . But with age, average eating habits and an almost sedentary lifestyle I started putting on bad looking flab on my body. There was a paunch that hung over my jeans. I developed a double chin that made me look terrible in my pictures. Plus there was this perpetual lethargy that hung on me all the time. I knew I wasnt overweight but I didn’t feel like myself.
Gradually I started reading about diet, health, nutrition, exercise online. I came across www.fitho.in and subscribed to it. Over a period of time it became my source of information on health and fitness. With all the information on health I was definitely getting more aware about my lifestyle. But I still needed someone to help me put it in practice. I didn’t need a heavy duty diet but I did need professional guidance to get me on track, especially since I had my basic knowledge on health and nutrition in place. After deliberating for sometime I decided to finally write to Fitho about their body toning program. Instantly I got a reply from their side and they got me started on the program. The best part of this was that I didn’t have to go anywhere and everything was given to my right in the comfort of my house.
The first step was filling an exhaustive questionnaire about my lifestyle, food habits, food preferences, fitness levels etc. Based on the information given by me I was delivered my diet chart and exercise chart within one working day, along with a personal health care manager (something similar to a personal relationship manager). My health manger was my mentor and my assistant who was available for me round the clock, checking on me, monitoring my progress, giving me healthy recipes and just ensuring if I am comfortable with everything.
Priya Gupta: After
Joining Fitho has been the best investment I have made in terms of my health. I lost five Kg in two months along with all that extra flab that totally melted out of my body (my main motive was to lose the flab and not the weight). I got all this without compromising on my favorite food. Plus there were no funny restrictions to eat dinner before 7:00 pm to lose weight! I could got out and lead a normal social life on this routine. Fitho understood my requirement completely and created a service that was completely personalized to my need and personal goal.
I finished the program three months ago and I have managed to keep all that flab off! Fitho helped me get a brand new lean and fit body. I almost the same size as I was before my daughters were born. Thank you Fitho for understanding and delivering what you promised to help me achieve. I would like to vote for Fitho as the most healthy, simple and easy body toning program that is completely natural and uses no fad or crash diets to help you get toned. I have lost weight and gained health with Fitho 
Obesity is a Cause of Infertility
Obesity is a concern not just for causing metabolic disorders but effects other systems in our body such as infertility in women who are overweight. Infertility in itself is a major problem in women which is caused by irregular periods or menstrual cycle. Weighing more than the usual weight further causes this irregularity in menstrual cycle which leads to infertility.
Pregnant Woman (Cr/freedigital)
Polycystic Ovary Syndrome is a problem in women where women experience irregular periods and one of the major reasons for infertility. PCOS is related to weight gain . Reducing weight is the best recommended & most natural way of regulating your menstrual cycle and reducing the chances of infertility.
Research study by Academic Medical Center in The Netherlands shows that women who had regular periods were fertile but when these women were overweight experienced irregular periods leading to infertility. It said that women who were above their normal weight or obese had the same problem of infertility.
If you are having irregular periods and you are obese or overweight then you should start losing weight to make the cycle regular. Look for a professional weight management company that can help you lose weight gradually managing your diet and exercise. Start losing weight and bring a healthy lifestyle change to get healthy and increase the chances of ovulation. Read more
Eating Disorder
A harmless remark by an educated parent on the physical attribute of their growing teenage girls resulted in a shocking “anorexia pact” by the duo at the age of 11. Now at the age of 33 and being doctors they don’t lead a normal life. Here are some news clippings of the twins story. Eating disorders might start at a very early , if not identified and treated can stay with you for life.
Anorexia nervosa is one of the most common eating disorder that is associated with abnormally low weight achieved by extreme dieting, fasting and followed by compulsive exercising. Mostly young girls are afflicted from this disorder especially in the absence of early parental care and support to inculcate healthy eating habits. Eating disorders have been around forever but finally society is accepting the seriousness of this ailment and encouraging parents, friends to come together and support the person suffering from it. There is a higher success rate of controlling and reversing it through family and social support .
Eating disorders mostly start from home and parents play an extremely critical role in stimulating and curbing them. Children very closely watch and imitate their parents. If the parents fuss too much about their looks and being thin the kids will imitate them. Similarly if the parents eat a lot of unhealthy food the kids would be inclined towards junk food even when they grow up. Therefore it is mostly parent’s responsibility to inculcate healthy eating habits amongst children.
Eating disorder can have serious repercussions on health like weakness, fatigue, anaemia, heart & kidney problems, osteoporosis, infertility, disruption of sugar levels and even death. Nature and nurture is equally responsible for this condition. Therefore it is imperative to apply a three pronged approach to dealing with it.First restore the healthy weight of an individual, second to treat the psychological factors that may have caused this situation and lastly ensure there is total support and care to prevent relapse. Read more
Weight Loss for Women
There could be many reasons behind women gaining weight like sedentary lifestyle, emotional reasons, theureupatic reasons, eating habits and the love for chocolates. If you are a woman and looking to lose weight then here are tips to make you understand the body psychology.
Women weight loss(Cr/freedigital)
For healthy lifestyle it is important to get all the daily nutritional requirement like protein for muscles and hair, carbohydrates for energy for the work that you do, good fats like omega 3 and omega 6 fatty acids and goof fats for normal growth along with vitamins and minerals for various bodily functions. On the other hand to maintain a healthy and fit outer appearance it is important to balance the food intake and and body requirement and not starving the body with its nutritional requirements.
Diet: Women are fond of food and love gossip munching which unrealisingly makes them consume hundreds of calories through different sources. Our bodies require a certain number of calories, in order to manage the weight the calorie intake has to be monitored, again not missing on the nutrition. Read more
Jump Start Your Workout
From now on doing proper workouts will not be a problem once you learn a few basics for workout which you should know. Understand how you can start exercising with some suggestions.
Women with dumbbells
How to start?
Divide up your time through out the day any way you want. 4-6 ten minute workouts can do the wonders Read more
