Author: Nutriworks Pune

Dt. Siddhi Takalkar-Deshpande is a Registered Dietitian and Founder at Nutriworks. She is Master in Nutrition and Dietetics from Symbiosis International University and a Certified Diabetes Educator by National Diabetes Educator Program (NDEP). She works as Clinical Nutritionist at Sahyadri Hospital Bibvewadi, Manohar Joshi Memorial Hospital, Ghole Road and Lokmanya Hospital, Mitramandal Pune. She has also previously worked as Locum Dietitian at Sahyadri Speciality Hospital, Deccan Gymkhana, Pune and Hrishikesh Health Care Pvt. Ltd (Prayag Hospital), Pune.

Importance of Yoga in Pregnancy

Yoga and its benefits have been recognized throughout the world and is now globally performed. Prenatal yoga has benefits for the mother and eases a lot of pregnancy pains. Here is Siddhi takalkar – Deshpande, one of the best pregnancy Diet consultant in Pune explaining the importance of yoga in pregnancy.

Benefits of Prenatal yoga:

1. Reduces stress and anxiety:

Pregnancy can be a tough time to go through, there a lot of changes your body is going through and it can be stressful. Yoga can help you relax and help your body ease through the transitions. It also releases the tension that is built up while adjusting to everything

2. Improves sleep:

Sleep has many benefits. A good healthy sleep assures health benefits both mental and physical. Both mother and child needs a good amount of sleep. With everyday bringing something new into your life with pregnancy, a good sleep makes you ready to face the day. Yoga improves sleep quality.

3. Prepares your body for childbirth:

Childbirth can be extremely painful, your body goes through extreme changes. Prenatal yoga can train your body, especially pelvic muscles and get them ready for childbirth. It also increases your flexibility and strength, Building and maintaining the strength and muscle tone helps in reducing the aches and pains in those nine months.

4. Decrease body pains:

When in pregnancy your body has lower back pains, headaches, you get nauseous time to time. You can also can feel shortness of breath, prenatal yoga can help you overcome all these problems and get more control over your breath.

Some yoga asanas that you should do are

Marjariasana (Cat Stretch)
Konasana-I (Standing Sideways Bending One Arm)
Konasana-II (Standing Sideways Using Both Arms)
Veerbhadrasana (Warrior Pose)
Trikonasana (Triangle Pose)
Badhakonasana (Butterfly Pose)
Viparita Karani (Legs up the Wall Pose)
Shavasana (Corpse Pose)
Yoga Nidra (Yogic sleep)

Alongside of Prenatal yoga, a good diet is also important. We at Nutriworks have specialized Pregnancy diet consultants and woman health consultants that help you plan a personalized diet that works according to your body needs.

Importance of Consulting Qualified Nutritionist

Your food doctor is a dietitian. They provide food and nutrition information, allowing consumers to live a healthy lifestyle. Nutrition is a science, and experienced nutritionists offer evidence-based nutritional advice, that is, advise based on scientific study findings. Because we all have varied eating habits, medical histories, and fitness levels, no single diet will work for everyone. A skilled dietician may create individualized diet plans for each person based on their health, medical, physical, and psychological needs.

There is a wealth of knowledge about food and nutrition thanks to the internet. Each person is bombarded with ambiguous and contradictory information about which foods are healthy and which are not. This abundance of information causes confusion, leaving a person unclear of what to eat and how much to eat. Furthermore, the internet and media are frequently bombarded with new fad diets that, if followed without seeing a dietician, might result in nutritional inadequacies.

A diet consultant is a dietary expert who can analyse available information, assess its authenticity, and determine whether it is scientifically reliable. A skilled dietician can assist a person in a variety of ways. Here are some of the ways that a dietitian can aid people.

Starting with pregnancy and continuing through youth, adulthood, and old age, it has an impact on a family’s dietary choices and eating habits.
Clears up any misconceptions regarding food and provides specific instructions on what to eat, how to eat, and how much to eat.
Diabetes, obesity, osteoporosis, and other lifestyle-related diseases are on the rise. A dietician helps normal, healthy people design a healthy, balanced diet that will help them avoid these problems.
Plans diets for patients with illnesses like diabetes, heart disease, thyroid disease, tuberculosis, gastro-intestinal problems, osteoporosis, Crohn’s disease, celiac disease, and others to help them heal quickly and get back on their feet.
A well-balanced diet can also help you heal faster after surgery.
Helps people grow or lose weight in a healthy, non-addictive method with no negative side effects or nutritional deficits.
Aids athletes, youngsters, and fitness enthusiasts in eating better and healthier foods in order to attain their goals and improve their performance.
A growing number of people are being diagnosed with vitamin D, vitamin B12, iron, calcium, and other mineral deficiencies. By designing a balanced meal rich in these nutrients, a competent dietician can help prevent or cure these deficiencies.

To summarise, it is necessary to seek the advice of a skilled, professional dietician not only to lose weight but also to improve one’s health.

Do’s and don’ts of monsoon diet

Our surroundings have been blessed by monsoon showers. While rain brings out the best in nature, seasonal changes have their own set of benefits and drawbacks. We must assess the state of our climate and carefully determine what we need to ingest on a daily basis, as what is outside our body has an equal impact on what is inside our body. Living in a pandemic for a year has taught us the value of healthy immunity and the importance of eating foods that support it. The arrival of monsoon also heralds the emergence of several ailments such as malaria, dengue fever, typhoid, and others. Here are some do’s and don’ts of monsoon diet, as told by Siddhi Deshpande Takalkar, best diet consultant in Pune:

Avoid these things:

Eating fried food:

While it’s normal to consume fried foods like pakoras every now and then, you should watch the amount you eat because too much might cause indigestion, diarrhea, and other problems. Also, don’t reuse the oil you’ve already fried in because it’s potentially toxic.

Seafood:

Monsoons are notorious for breeding a large variety of water-borne infections. Another reason is that the monsoon is fish and prawn breeding season. As a result, we should avoid eating seafood until the rainy season is through.

Leafy vegetables:

Leafy vegetables are completely exposed to bacterial and fungal growth, which is influenced by the monsoon’s warmth and humidity. Until the season is over, stay away from leafy greens. Dieticiansay if you must eat it, make sure it is carefully cleaned in lukewarm water and cooked so that all germs and fungus are killed.

These are the things you should eat/consume during monsoon:

Masala Tea:

Due to the extreme humidity and sweat, our bodies lose a lot of fluid during the monsoon. To meet the body’s fluid requirements, drink plenty of water, fluid, and masala chai. Herbal concoctions or masala chai mixed with spices such as tulsi, ginger, and cardamom might strengthen your immunity and help you avoid infections.

Spices:

Dietician suggest that there are antiseptic and anti-inflammatory qualities abound in spices. Including additional spices in your diet, such as turmeric, black pepper, and clove, may help you avoid infection and minimize cold and flu symptoms. They may also aid in the improvement of immunity.

Fruits:

Fruits are necessary in all seasons, but especially during the monsoon. People are less likely to keep themselves hydrated by drinking water in damp conditions. Fruits are another excellent source of hydration that will help you maintain your health.

The monsoon has arrived, bringing both benefits and drawbacks. Keep an eye on your everyday diet if you want to enjoy this season without compromising your health. Try to avoid eating from dirty environments as a precaution. Contact Siddhi Deshpande Takalkar,nutritionist in Pune, for tips on monsoon diet or diet tips in general.

Pre-diabetes Reversal with Diet

If your blood sugar levels are between 100 and 125 mg/dl on two or more fasting blood glucose tests, or if your results are between 5.7 percent and 6.4 percent on an AIC test that evaluates your average blood sugar levels over the previous two to three months, you may have prediabetes. A prediabetes diagnosis can be frightening. The good news is that prediabetes can be reversed—you can prevent it from developing to type 2 diabetes by making simple lifestyle adjustments. Here are some tips given by Siddhi Deshpande-Takalkar, best nutritionist in Pune, to prevent prediabetes.

Change your diet:

A diet high in processed foods, which have added fats, calories, and sugar with no nutritional benefit, is one risk factor for prediabetes. Your risk can also be increased if you eat meat more often. Diabetic diet consultant in Pune suggest, a “clean” diet, consisting of healthier options, can aid in the restoration of normal blood sugar levels. This can help prevent type 2 diabetes by reversing prediabetes.

Lose some weight:

Gaining weight, particularly around your abdomen, raises your chances of acquiring type 2 diabetes. Even mild weight loss can assist in reducing this risk and improving blood sugar levels. Studies have discovered that those who lost 7% of their body weight enhanced their ability to respond to insulin by 57%. That’s a significant difference!

Get enough sleep:

Nutritionist in Pune, advise keeping a regular sleep schedule when possible, obtaining medical care if you experience insomnia or snoring (which could indicate sleep apnea), and practicing proper sleep hygiene. This means no electronic devices in the bedroom, keeping the room dark, cool, and quiet, and not eating or drinking late at night.

Manage your stress:

Blood sugar levels can rise when you’re under physical strain. It’s crucial to practice breathing and relaxation techniques to assist deal with daily stressors, which is a key aspect of both weight loss and efficient glucose control. While some people find yoga to be an useful antidote, other methods such as prayer, meditation, physical activity, talking to a therapist or friend about your stress, or joining an online or in-person support group can also help you reduce your stress levels.

Contact a Nutritionist:

By adopting dietary modifications, medical nutrition treatment can help someone lower their blood sugar levels and achieve other goals such as losing weight or lowering blood pressure. When formulating eating recommendations, the dietician takes into account the person’s dietary preferences and culture. You can contact Siddhi Deshpande-Takalkar, best diabetic diet consultant in Pune, for good advice.

3 Immunity boosting Teas for Rainy Season

Tea has piqued the interest of academics in the West, who are uncovering the many health advantages of various varieties of teas. Tea has been regarded as a key to good health, happiness, and knowledge in the East for thousands of years. Some teas have been shown in studies to help with cancer, heart disease, and diabetes, as well as weight loss, cholesterol reduction, and mental sharpness.

• Turmeric Tea:

Ingredients:

o 1 cup warm water
o 1/4 tsp Haldi powder
o 1 pinch Pepper powder
o 1 tsp Ginger juice
o 1 tsp Lemon Juice
o 1 tsp Amla Juice
o 1/2 tsp Apple cider vinegar
o 1 pinch Dalchini powder
o 2 strands Saffron
o 1 Clove

Procedure:

Add Turmeric (Haldi) to simmering water, then add all the ingredients one after the other, bring the Tea to boil, strain and serve.

Benefits:

o Eases arthritis symptoms.
o Helps prevent Alzheimer’s disease.
o Helps prevent cancer.
o Maintains ulcerative colitis remission.
o Boosts the immune system.
o Lowers cholesterol.
o Can help treat uveitis.

• Hibiscus Tea:
o 2 large Dried hibiscus petals
o 2 cups Water
o 1 inch Ginger chopped
o 2 tsp Honey

Procedure:

o Bring water and ginger to a rolling boil in a saucepan over medium heat. Turn the heat off.
o Toss in the dried hibiscus petals and steep for 5 minutes (or longer if you want a stronger flavor).
o In a glass, pour hot hibiscus tea, stir in honey, and serve.
o Allow the tea to cool to room temperature before refrigerating for a few hours or until ready to serve.

Benefits:

o Hibiscus flower tea has a long list of health advantages.
o High blood pressure and high cholesterol sufferers will benefit from this supplement.
o It is beneficial to both the digestive and immunological systems.
o It aids in the regulation of the body’s blood sugar levels.
o Weight loss can also be aided by hibiscus flower tea.
o It’s high in vitamin C, minerals, and antioxidants, and it’s good for hypertension and anxiety.

• Ginger Tulsi Tea:

Ingredients:

o Basil leaves, 10-12 no.
o Lemon (medium), 1/2
o Ginger, 2 inch
o Honey, 4 tsp
o Water, 2 cup

Procedure:

o Thoroughly wash and clean the ginger. Then, without peeling it, grind it. Ginger has a lot of nutrients in its peel.
o Fill a pot halfway with water and bring to a boil.
o Boil for another 2-3 minutes after adding the grated ginger. Continue to cook for another 3 minutes.
o Tear the tulsi (holy basil) leaves into small pieces and place them in the simmering ginger water.
o Turn off the heat, cover the saucepan, and set aside for 2-3 minutes to allow the ginger-holy basil tisane to steep.
o After that, strain the mixture into serving cups. Pour in the honey, squeeze in the lemon juice, and whisk quickly. Serve immediately.
o On an empty stomach, drink Adrak Tulsi Chai Recipe Ginger-Holy Basil tea.

Benefits:

o Tulsi tea is also great for arthritis patients
o Tulsi tea helps maintain dental & oral health
o Regulates Blood Sugar Levels
o Helps reduce stress
o Tulsi will help prevent respiratory disorders

Healthy Tea are always a better option whenever you are craving a drink. They are great to build up your immunity. Contact Siddhi Deshpande-Takalkar, one of the best nutritionist in Pune, for more such amazing recipes and health tips.

Nutrients In Mango

Mango is considered the king of fruits here in India. Given its popularity, taste and amazing health benefits it proves it worth being the same. Everyone is eagerly waiting for the mango season to arrive and to enjoy the juicy delicacy in its true and many different forms. Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color. Here is Dr.Siddhi Deshpande – Takalkar, from Nutriworks one of the best dieticians in Pune explaining Nutrients and health benefits of Mango.

Here is approximate nutritional value of mango:

(Values according to of the Reference Daily Intake (RDI))

Calories: 99
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Dietary fiber: 2.6 grams
Vitamin C: 67%
Copper: 20%
Folate: 18%
Vitamin B6: 11.6%
Vitamin A: 10%
Vitamin E: 9.7%
Vitamin B5: 6.5%
Vitamin K: 6%
Niacin: 7%
Potassium: 6%
Riboflavin: 5%
Manganese: 4.5%
Thiamine: 4%
Magnesium: 4%

Following are the properties of Mango:

Mangoes are high in Anti oxidants. Mangoes are packed with polyphenols, I.e. a plant compound that functions as antioxidants. These antioxidants are really helpful against free radical damage, protecting your body from chronic diseases.

Mangoes boost immunity, with so many good nutrients packed inside one delicious mango, it sure does help in increasing and boosting immunity. They are also said to improve heart health. Mangoes help release fatty acids and promotes lower blood pressure.

Improved digestion is another one of the many amazing properties of mango, they contain an enzyme called amylases which helps in digestion.

Mangoes are really great for your hair and skin and they work wonders for your eye help.

So these were some diet tips given by one of the best dietician in Pune. For more such tips and any other query contact diet consultant at Nutriworks Pune.

5 Healthy & Refreshing Summer Drinks

Summer comes with a lot of heat, sweat and dehydration. Extreme heat can make you feel weak and it is very important for you to stay hydrated. There are many fruits that are beneficial for your health during the summer time. These fruits help you cool down and help your body to stay hydrated and fight against the scorching sun. Like these fruits there are also some healthy and refreshing drinks suggested by the nutritionist at Nutriworks, best diet consultant in Pune, that help you stay cool this summer. Try these recipes suggested as diet tips for summer:

Aam Panna:

This drink is must have in every Maharashtrian’s house. Made with King of fruits raw mango, cumin seeds, jaggery, salt and some water. Aam Panna has a lot of health benefits, like it prevents iron loss from your body, cures digestive disorders, rich in nutrients like vitamins A and B, calcium, potassium, magnesium, sodium, and iron. Enjoy this delicious drink this summer.

Sugarcane juice:

This sweet delicacy is everyone’s favorite especially in summers. Sugarcane juice is not only full of flavors but has extremely healthy. Sugarcane juice helps your body get instantly energized, it also works for betterment of your skin, it fights cavities in your teeth and gets rid of bad breath. Sugarcane also helps your wounds heal faster. The best part about sugarcane juice is it helps you reduce weight.

Watermelon juice:

Watermelon itself has extreme health benefits and watermelon juice is basically juiced watermelon with a dash of lemon, salt and sugar. It has amazing health benefits like it helps you maintain your blood pressure level, helps in digestion, keeps you hydrated, helps you rejuvenate your skin.

Lemonade:

This very simple juice also known as nimbu paani, this is the simplest drink you can make and enjoy in summer. This simple drink not only hydrating in nature but has health benefits, it helps you control your blood sugar level, has cancer fighting qualities, extremely useful in clearing skin acne.

Buttermilk(Chaas):

Buttermilk has benefits like it helps in digestion, keeps you hydrated, detoxifies your body, rich in calcium, reduces blood pressure, fights constipation is no secret to anybody therefore enjoy buttermilk everyday this summer.

Enjoy these scrumptious and refreshing drinks this summer. For more such diet tips and tips about healthy food contact Nutriworks, best diet consultant in Pune.

Importance of seasonal fruits in summer

Summer means scorching sun, sweat and sitting at home but taking proper care and enjoying some delicious fruits would make the summer go a lot better. The benefits of the fruit is that these juicy delicacies are not only great in taste but also have amazing health benefits. Here is Nutriworks, the best diet consultant in Pune, explaining benefits of seasonal fruits in summer.

Watermelon:

This is the ultimate summer fruit. Watermelon is not only full of vitamins A, B6 and C it is also fat free in nature. Watermelons also keeps you hydrated, it lowers inflammation and oxidative stress.

Mango:

Everyone keeps waiting all year long. Mango is extremely delicious, juicy and full of good nutrients. Vitamins A and Vitamin C in mango help you build your immune system. Raw mango juice can help you prevent your body from heat.

Papaya:

It’s not a secret that papaya is good for skin. It reduces the tan. Eating or applying papaya to the skin can help you soothe the sunburn. It helps with digestion and lowers blood pressure. You know what’s better? It also makes great fruit in weight loss diet.

Sweet lime:

Sweet lime also known as Mosambi, is full of Vitamin C. Mosambi aka sweet lime also helps you with constipation and it helps you remove toxins from your bowel system. It is full of dietary fibre. It is also helpful in cooling your body down.

Grapes:

These small juicy fruits, have said to help your body against cancer, eye problems, cardiovascular diseases and many other health conditions. They are also a good source of fiber, potassium, minerals and vitamins. They are also full of antioxidants, making them a great fruit for summer. These and many more fruits like lychee, pear, pineapple, honeydew melon are also beneficial in summer. For more such health tips contact best dietician in Pune.

Management of Diabetes made easy with Nutriworks

Nutriworks Specializes in diabetes based diet and nutrition plan. We mainly focus on how much to eat rather than what to eat and what not to eat. Nutriworks helps you understand what your body needs to keep your blood sugar level in check.

Here are some of the basic diet tips that you can follow:

Choose healthier carbohydrates: Try opting for whole grains, fruits or vegetables. Pulses like chickpeas, beans or lentils. Some of Carbohydrates can be harmful for your health, these also add on to the body sugar.

Having healthier carbohydrates helps you gain strength and energy.

Eat Vegetables and fruits: There is a misconception that fruits are harmful for people with diabetes, because it contains natural sugar, natural sugar is good for everyone. Vegetable are full of nutrients like vitamins, protein, potassium etc

Cut down on meat: Meat can be harmful and cause heart related problems. Red or processed meat can even lead to cancers. Cutting down or completely giving up these meats would be really helpful. You can substitute these with unsalted nuts, Lentils or less harmful meat like chicken tenders or fish.

Cutting down on that additional sweetness: Any additional sugar is toxic to diabetes patient and can be proven fatal. These additional sugars keep building up in your veins causing problem like blockages. Nutritionists have suggested that swapping your sugary drinks and foods with healthier alternatives can be useful and healthy.

These are the diet tips but you also need to follow some lifestyle tips:

Quit tobacco
Stressing only add to the problem
Routine health check-ups
Daily exercise
Keeping blood pressure in check
Constant blood sugar level check-ups

These tips help you keep your diabetes in control. Visit Nutriworks for best diet and nutrition tips for diabetes. We at Nutriworks, provide diabetic diet consultation. We have a specialized plan for diabetes patient and help you have a healthy future.

Know what PCOD is

PCOD (Polycystic Ovarian Disease) has affected woman in large numbers throughout the world. It is also known as PCOS (Polycystic Ovarian Syndrome). It is commonly found in women in their reproductive age i.e 18-45. Here is what PCOD is exactly its symptoms and causes.

PCOD forms small cyst like things inside the ovaries causing the ovary to expand. It enlarges the ovary causing in excessive formation and secretion of androgen and estrogen. The disease has to be taken seriously because it causes much long term problem.

Symptoms:

● Irregular menstrual cycle, long menstrual period, heavy flow during period, light menstruation, no menstruation.
● Rough patches on skin, breakouts, acne on skin, thick hair growth on face back and stomach, creases, loss of scalp hair
● Infertility
● Obesity, weight gain, problems in losing weight.
● Skin breakouts, oily skin, oily scalp
● Depression.

If you have any of these symptoms it’s better to consult a gynaecologist or your doctor and test yourself for PCOD. The causes of PCOD/PCOS are unsure but here are few reasons that can affect:

● Androgen: These are usually male hormones, women have them too, women with PCOD usually have higher level of Androgen.
● Insulin: This hormone manages the blood sugar level in your body, if you have PCOD the body doesn’t react to insulin as it should.
● Progesterone: This hormone lacks in your body with you have PCOD. This lack causes the periods to be irregular.
● PCOD is also genetic.

There is no separate test done for PCOD. Doctors usually suggest different tests such as hormone tests, blood sugar level test or cholesterol level test. Doctors can sometimes suggest ultrasound scan to check your ovaries for cyst formation, tumors in the inner linings.

Treatment: There is specific treatment for PCOD. If you are overweight doctor suggest that reducing weight by 5-10% can help you feel better. Doctors may also suggest some diabetes drug medicine to level up the insulin inside the body.

If you want to get pregnant doctors may suggest a hormonal birth control these help your body become fertile. We at nutriworks have the pregnancy diet consultant in Pune, women health consultants in Pune. We suggest diets that help you deal with PCOD in an effective way and help you lose weight. Contact us for further information on our website.