Importance of breastfeeding

This world Breastfeeding week, breastfeeding awareness should be taken into consideration. You have the ability to give your child something that no one else can. Breastmilk is the only nourishment and drink your infant requires. Breastmilk adapts to your baby’s needs and stage of development with each feeding. Breastfed babies are also less likely to get sick than non-breastfed babies. Breastfeeding is recommended by the World Health Organization (WHO) until a child is two years old or longer because the advantages last that long. For the best results, women health consultant in Pune, advocate starting as soon as one hour after birth. Here are breastfeeding benefits as explained by Nutriworks, one of the best diet consultant in Pune.

· Produces antibodies:

During the early months when your baby is vulnerable Breast milk, which is high in antibodies, helps to fight viruses and bacteria, which is important . According to pregnancy diet consultant in Pune, this is especially true with colostrum, the first milk. Colostrum contains a lot of antibodies including immunoglobulin. When you’re exposed to viruses or bacteria, your body produces antibodies, which are in your milk providing those to your baby.

· Baby gains Healthy weight:

Breastfeeding has a effect in healthy weight increase in children and prevents obesity. Breastfeeding for more than 4 months was linked to a lower risk of an infant being overweight or obese, according to one study. This could be linked to the emergence of new stomach bacteria. Breastfed newborns have more good gut microbiota, which may have an impact on fat accumulation. Breast-fed newborns have higher levels of leptin in their systems than formula-fed babies. It is a hormone that controls hunger and fat storage. Breastfed babies regulate their milk intake as well. This helps in development of healthy eating habits in babies.

· Gives the baby Nutrition it needs:

Most pregnancy diet consultant in Pune advise exclusively nursing for at least 6 months, if not much longer. Everything a newborn requires in the first six months of life is available breast milk in the proper amounts. It changes its composition to accommodate the changing demands of your baby. Colostrum is a thick, yellowish fluid produced in the first few days. It’s high in protein, low in sugar, and chock-full of healthy ingredients. It is the best first milk because it aids the early and healthy development of the newborn’s digestive tract.

Breastfeeding also benefits mothers in the following ways:

· It helps you lose weight:

You’ve probably heard this one before. Some women gain weight while breastfeeding, others can lose weight with ease. Breastfeeding burns more calories than formula feeding. Compared to non-lactating women, you’ll likely see an increase in fat burning after 3 months of lactation. The change isn’t huge, though.

· Helps your uterus contract:

During pregnancy, your uterus expands dramatically, from the size of a pear to nearly occupying the entire area in your abdomen. Post delivery your uterus goes through a process called involution, which helps it return to its original size. While in labour you produce large amounts of oxytocin to aid in the delivery and to prevent bleeding. It also help the bond between you and your baby to grow stronger.

· Lowers the risk of depression:

Postpartum depression (PPD) is a kind of depression that can occur soon after a baby is born. Mothers who wean early or do not breastfeed appear to have a risk of developing postpartum depression. Women with PPD have difficulty in breastfeeding.

· It reduces your diseases:

Breastfeeding appears to offer long-term protection. Trusted ally in the fight against cancer and other disorders. The more amount of time woman spends breastfeeding lesser the risk of breast and ovarian cancer.

Breastfeeding mothers have a lower risk of:

· high blood pressure

· arthritis

· high blood fats

· heart disease

· type 2 diabetes

Breastfeeding has so many advantages that most health organizations suggest it for everyone for as long as possible, unless there are medical reasons to avoid it. Antibodies and other substances in breast milk protect your infant from illness and chronic disease. Furthermore, we cannot overlook the significant advantages to you in terms of health and convenience. Siddhi Deshpande Takalkar, one of the best pregnancy diet consultant in Pune, suggest that breastfeeding awareness should be spread.

5 reasons why you should think twice before eating frozen food

The use of frozen foods can be convenient and can save a lot of time as it requires one to just open the freezer, get the food and cook it. Frozen food has long durability as well. It may be saved for months and is not vulnerable to unwanted microorganisms. Frozen food also reduces food waste because of its long lasting capacity. It also helps restaurants make their process more efficient as pre-cooked food needs a shorter waiting time. It also helps in following flexible meal plans, and spontaneous food choices.

However, dieticians in Pune believe that there are many downsides of frozen food. For example, it does not taste as good as fresh foods, there is a limited variety and it faces cooling chain problems like power outages and others because of which plenty of bacteria may develop on them.

The texture of the food may be altered when freezing food. Some frozen dishes contain preservatives to make the food last longer but the regular intake of preservatives may cause serious health issues. Some frozen foods may lose precious nutrients and vitamins and most frozen foods contain far fewer vitamins than fresh food.

When we interacted with the famous nutritionist in Pune, we came across some important health tips. Herewith we are sharing them with you.

Let us look at the ill effects of eating frozen food and also the reasons why you should think twice before going for it.

1. Risk of diabetes

Starch is used to keep frozen food items fresh. This starch helps in adding taste and texture to the food. The starch gets converted into sugar before digestion takes place. Any rise in sugar levels can put you at risk of diabetes.

2. Risk of heart disease

“Packaged or frozen food items contain trans fats that increase the risk of getting heart disease, and are also linked to clogged arteries. This fat increases bad cholesterol (LDL) in the body and lowers the good cholesterol (HDL).

3. Weight gain or obesity

Frozen food items are extremely high in fat. The ratio of fats to carbs and proteins in these foods is almost double, which is why they are loaded with calories.

4. Negligible nutritional value

Freezing food for a long time may kill some important vitamins and minerals present in the items. Hence, frozen foods are not as nutritious as fresh foods.

5. Risk of pancreatic cancer

“Research by the dietician in Pune shows that eating frozen food can lead to pancreatic cancer. Frozen sausages, salamis, or other items can increase the risk of contracting cancer. This is usually because of the preservatives used in these frozen food items.

Now that you know that the odds are stacked against you and frozen food, it is time to come out of the fridge and make some nutritious health choices!

Role of spinach in your life

Diet is frequently the most discussed but frequently ignored aspect of our lives. We tend to overlook its significance and focus on only a small portion of it, ignoring the entire spectrum.

Today we will discuss some significant health tips to include in your diet to make it more nutritious!

The significance of spinach in your diet!

This leafy vegetable is a great addition to your diet because it is high in nutrients.

It grows all year and is high in vitamins and minerals.

Spinach comes in two varieties: flat-leaf and savoy. Savoy spinach is typically found in fresh, bunched spinach at the grocery store. Savoy spinach leaves are typically wrinkled and curly. Flat spinach, also known as baby spinach, is a popular vegetable in the United States and is frequently sold bagged, canned, or frozen.

Though not the most exciting of foods, here’s what famous dieticians in Pune have to say about spinach’s health benefits:

Low Blood Pressure

Spinach is high in potassium and other minerals that your body requires. Consuming potassium-rich foods can help lower your blood pressure.

Healthy Vision

Spinach is high in lutein, an antioxidant that protects against age-related eye diseases like macular degeneration and cataracts.

People who take lutein supplements are less likely to develop macular degeneration, the leading cause of vision impairment and blindness.

Cataracts are an eye condition caused by the oxidation of the eye’s lens. According to research, lutein appears to protect your lenses from UV damage. According to one study, women who ate more lutein were 23% less likely to develop cataracts than those who ate less lutein.

Cognition Enhancement

Lutein has also been shown to aid in the preservation of cognitive abilities. According to studies of older adults, those with higher lutein levels had better verbal fluency, memory, reasoning ability, and processing speed than those with low levels of the nutrient.

Bone Health

Spinach is high in vitamin K, which is essential for bone health and growth. One cup of spinach provides your body with the recommended daily amount of Vitamin K.

Skin Health

The vitamin A in spinach is used by your body to grow tissues, including your skin, which is the largest organ in your body. Vitamin A not only strengthens the skin’s immune system (prevents disease and damage), but it also keeps the skin hydrated, reducing the appearance of fine lines and wrinkles.

Blood Pressure Control

Spinach is high in iron, which helps your body produce hemoglobin. Hemoglobin is required for oxygen transport from your lungs to the rest of your body. As a result, heavy fatigue is one of the primary symptoms of iron deficiency.

Spinach contains a high concentration of oxalate, a naturally occurring substance found in almost all plants. People who are at risk of developing calcium oxalate kidney stones should limit their consumption of oxalate-rich foods. If you fall into this category, talk to your doctor about incorporating spinach into your diet.

5 foods to boost your immunity this monsoon

A plate full of “Pakodas” with a cup of hot chai!!

What else can be an excellent and ideal combination to have while it’s raining outside and you sit in your window enjoying it?

Yes, life seems to be more beautiful with Pune’s shower and the food.

But what about your health?

The rainy season/ monsoon also brings up a plethora of viruses to catch up on your immune system and make you sick. What precautions should you take during the rainy season to avoid getting ill? How can you boost your immunity this season?

Well answer to these queries is – A Monsoon Diet! Undoubtedly can be your greatest savior.

Well if you find diet as your enemy then let’s follow the health tips by Siddhi Takalkar- a famous diet consultant in Pune, then we are sure that you can happily make the diet an unavoidable part of your daily routine.

We sat along with Siddhi Takalkar and here we are with five foods that can help you in the rainy season!

Let’s go on and know about those Five Immunity Boosters!!

Broccoli

Broccoli is a superfood, as it contains numerous minerals (potassium, selenium, magnesium, calcium, and potassium), protein, fibres, antioxidants, and vitamins folate, A, C, E, and K. The vitamins and antioxidants in broccoli fight free radicals, which emerge from various metabolic processes in our bodies & thus protect us from these diseases.

We can include Broccoli in our diet in the form of soup or in salads. Broccoli soup can be a hot, tasty, and healthy choice during the rainy season, Sidhhi adds here.

Ginger

Here is good news for all tea lovers, your secret ingredient of happiness is actually a good immunity booster! Yes! Ginger is one of the most popular immunity-boosting superfoods known in India. Ginger can be consumed in various dishes. But during monsoon, a cup of hot ginger tea is like heaven which definitely further improves your immunity.

Spinach

This famous green leafy vegetable is a blessing, as it is rich in astonishing nutrients. During monsoon, spinach is a readily available vegetable, and we can include them in various ways in our diet, including soups, pasta, curries, snacks, and bread. It is rich in numerous nutrients, vitamins, and antioxidants. The abundance of magnesium, vitamin E, and beta-carotene (an antioxidant) in spinach, makes it an immunity-booster food as it increases the infection-fighting potential of our immune system. It also protects us from harmful toxins.

Oranges

The pandemic showed us the importance of Vitamin C which is most commonly known for immunity boosting. Oranges contain this vitamin in an extensive amount. This citrus fruit also contains other nutrients, such as calcium, phosphorus, potassium, and magnesium, which enhance our overall health. The vitamin C in oranges strengthens our immunity by encouraging the production of immune cells and protecting them from oxidative damage. So, include oranges in your diet during this rainy season to fight the infection.

Pomegranates

This fruit with those rubies in it is one of the healthiest fruits and is famous for its extensive health benefits. Pomegranate is a good source of vitamins, especially A, C, E, and folate. Pomegranates contain numerous antioxidants that have anti-viral, antioxidant, and anti-cancer properties. Therefore, daily eating pomegranates or drinking their juice can boost your immunity and help fight chronic diseases, control high blood pressure, enhance digestion, and be beneficial to the skin.

These were five food items you can include in your diet to boost your immunity. Follow these tips by Sidhhi Takalkar- a famous dietician in Pune and stay healthy to enjoy the rains!

Healthy roles of smoothies for your body

It’s no secret that eating well is essential for living a healthy lifestyle. A smoothie is sometimes a delicious and nutritious snack or dinner. Smoothies are a terrific way to obtain a healthy amount of energy from fructose while also incorporating fruits and veggies into your diet. We’ll go through the five advantages of drinking a smoothie every day in this blog post.

· Detoxifies your body:

Smoothies can preserve all the fibre of raw fruits and vegetables, than most juices. Eating fibre is one of the easiest and best ways of preventing disease, as it enables the body to remove harmful toxins and waste. Adding fresh green, fruits and proteins to the smoothie will help cleanse your system and wash out toxins that have built up in your body. As an outcome, incorporate green smoothies like a great cleansing drink every day for a healthy breakfast.

· Helps in weight loss:
Green smoothies can aid in weight loss without requiring you to skip meals. Replacing one meal per daily with a green smoothie will help you consume less calories while also increasing your energy and maintaining regular bowel movements. It can help you retrain your palate, so start preferring more nutritional and healthier foods. Green smoothies offer nourishment to your cells while also increasing your appetite and making you feel full as a low-fat, low-sugar diet. As a result, make green smoothies a part of your weight-loss plan.

· Improves your skin:

Green smoothies can improve the health and strength of your skin and hair. Green smoothies are high in antioxidants, fiber, and vitamins C and E, all of which are excellent beauty enhancers. Oranges, pineapples, broccoli, blueberries, strawberries, and spinach, all of which can be found in smoothies, are considered the best anti-aging foods. These natural compounds can help decrease the symptoms of ageing, clear up acne, and keep you moisturized, providing your skin a soft, dewy appearance.

· Improves digestion:

Plant cells are broken down when fruits and vegetables are blended, improving digestibility. More than chewing a salad, the mixing activity activates the nutrients and enhances their transport to your body. In comparison to preparing healthy salad – especially quick and easy – smoothies are a more efficient and convenient method to reap many of the health advantages.

· Improves mental health:

Green leafy vegetables are high in antioxidants and phytonutrients, which assist protect and increase your brainpower. They’re also high in B-vitamins, which have been shown to enhance memory, concentration, and overall brain health. They’re also high in folate, which helps you think more clearly.

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Top 5 tips to keep yourself cool in the summer

Remember the old days when a hot summer day meant 30 degrees Celsius. When the sun is above, meteorologists expect temperatures of up to 49°C. The combination of global warming and India’s volatile climate has resulted in a tough summer for residents of the capital. While Indians are well aware of the problems that peak summers bring, they are continually looking for innovative ways to avoid them. In this post, we’ll go over a few strategies for dealing with a heat wave, some summer health tips and staying cool in the sweltering heat given by Siddhi Deshpande-Takalkar, best diet consultant & dietitian in Pune.

· Stay Hydrated:

Drink plenty of clear water to keep your body hydrated. Drink at least 1-2 glasses of water for every hour you spend in the sun. When you go out, remember to have your water bottle with you. Polyethylene plastic bottles should not be used since the plastic can leach into the water. Stainless steel or glass bottles are preferred. It is recommended that you consume 10-12 glasses of water every day.

· Avoid sugary food:

Stick to natural sugars found in fruits and vegetables instead of sugary foods like honey and molasses. Instead than filling up on fatty, oily food and sugary cold drinks from the canteen, bring healthful foods and beverages to work. Reduce the amount of fried foods you consume, such as vadas, samosas, chips, bhajias, and farsans. The influence of fat on the body’s temperature is thermal.

· Breakfast:
Summers can make your skin may droop and wrinkle, and you may become dehydrated and even faint if you don’t leave the house fully hydrated and after a decent breakfast. A breakfast that combines complex carbs with high fibre content and high protein foods is a good choice. For instance, a bowl of fresh fruits with any whole grain and eggs/tofu/sprouts. In the heat, your digestion may slow down, so learn to eat light, short meals more frequently.

· Eat spicy food:

There’s a reason why spicy cuisine is so prevalent in hot areas. It turns out that consuming something hot keeps you cool. Capsaicin, a compound found in peppers that gives them their heat, attaches to pain receptors in your tongue. As a consequence, your brain sees this to be hot, causing you to sweat, which then cools you down through the sweat on your skin. The best part is that you’ll do all that without boosting your body temperature, which makes it a wonderful way to cool down when it becomes hot outside.

· Avoid caffeine:

Caffeinated or fizzy refreshments, alcoholic beverages, and sugary beverages should all be avoided. Preservatives, colors, and sugars are all present in these beverages. They have an acidic pH and are diuretics. They promote dehydration by causing fluid loss through urine.

For more such amazing summer health tips, contact Nutriworks and get best diet consultation.

Weight Management in Summers

Summers are always difficult to deal with, with the temperature rising and appetite changing. Many believe and it is true that it is easier to lose weight in summers. Having said that it is also very important that you manage your health properly and maintain a good diet during summers so that heat doesn’t affect you. Here are some tips shared to you by one of the best dieticians in Pune, Dr.Siddhi Deshpande- Takalkar from nutriworks about how to manage your weight during summers.

Stay Hydrated:

As the temperature rises, you drink a lot more water.

Numerous studies have demonstrated the value of water in weight loss, particularly before each meal. Summer involves drinking more water, which leads to a sensation of satiety and a reduction in food consumption.

Hydration is the one weight-loss rule that will never go out of style, and it is one that everyone who wants to lose weight quickly should adhere to. So, what’s the most effective technique to combat dehydration? Water, coconut water, lemon water, and desi summer drinks like kanji and aam panna, according to Dr. Siddhi, are some of the greatest drinks to keep yourself hydrated.

Eat Veggies:

Summer vegetables are low in calories, according to Nutriworks, therefore including more of them in your regular diet will help you lose weight faster. Cucumber, bottle gourd, eggplant or brinjal, and bitter gourd are all healthful vegetables that might help you lose weight.

Eat more Probiotics:

During the summer, Indians consume a lot of curd in the form of lassi and chhaas, which is beneficial to digestive health. During the summer, your digestion is more likely to be affected, which can make it difficult to lose weight. To keep your digestive system healthy over the summer, make sure you consume plenty of probiotics.

Winter, as we all know, is not a good time for weight watchers! Summer, however, is the finest season to lose weight because the sun is shining brightly, and our metabolism is working faster. During the summer, we get more sun, which means we get more vitamin D, which is frequently related to weight loss.

Importance of Diet and Nutrition

Most of us understand what healthy eating implies: less fried foods, less sugar, and more fruits and vegetables. When it comes to excellent nutrition, however, far too many of us are unaware of the entire scope of the benefits and how to achieve them. Nutrition is an important part of living a healthy lifestyle, and the importance of getting it properly cannot be stressed — let’s start with the advantages of eating well explained to you by Siddhi Deshpande-Takalkar, best nutritionist is Pune, on the occasion of nutrition week.

But, exactly, what is a well-balanced diet? What is the importance of diet? Simply said, it’s a diet that provides the nutrients necessary for your body to function effectively. Diet is important since it ensures that the proper quantity of calories are consumed. When you eat a wide variety of calorie-dense foods like fresh fruits and vegetables, whole grains, and proteins, your body gets the nourishment it needs.

Gut microbiota are microorganisms that live in your gastrointestinal tract. What we eat throughout our lives has a significant impact on the microbiome in our gut. Bacteria in our intestines aid in the maintenance of a healthy immunological and metabolic system. Any imbalance in our intestinal bacteria as a result of a bad diet will have a negative impact on our physical and mental health. A balanced diet not only benefits your mental health, but it also promotes your physical health. A well-balanced diet, on the other hand, gives your body with the nutrients it requires to function effectively, whether it’s carbs for energy, vitamin B12 and iron, or calcium for teeth, bones, and muscle contraction.

Your body is at risk of infection, illness, and disease if you don’t eat a well-balanced diet. It can impair your performance, concentration, and leave you exhausted in the short term. Children can have developmental difficulties, diseases, and poor academic performance if they do not eat a balanced diet during their youth.

Siddhi Deshpande-Takalkar, nutritionist is Pune says a nutritious, well-balanced diet is critical for our physical and emotional well-being. The food we eat has a significant impact on our gut bacteria, and a bad diet will result in an imbalance in your gut ecosystem. This will have a negative impact on both your physical and mental health.

What to eat for glowing younger looking skin

Everyone aspires to have radiant, beautiful skin and will go to great lengths to attain it. However, there are a number of variables that impede your skin from obtaining the necessary levels of skin perfection, including the searing sun, stress (both mental and physiological), hormones, and even ordinary pollution. You might try a million different means and methods to achieve smooth and supple skin, especially one with a naturally dazzling shine, but none of them will work unless and until you begin eating healthy. The road to a person’s heart, like the way to lovely skin, is through the stomach!

Your eating habits have an impact on your entire health, and your skin is no exception, possibly even more so. A healthy stomach, bowel movement, intestines, and liver are essential for clear, blemish-free skin, as well as a variety of other health benefits. You must indulge in a healthy skin diet to achieve this. In order to have beautiful skin, you must first adhere to a diet.

· Walnuts:

Nuts are nutrient-dense snacks that can be consumed in little amounts. Walnuts are high in vitamin E, vitamin C, zinc, and selenium, which all help to maintain healthy skin. They have a higher concentration of omega-3 and omega-6 fatty acids than other nuts, making them a very good choice for skin health.

· Spinach:

Spinach is high in vitamins A, C, and K, which assist to brighten your complexion and repair scars and dark spots. Its antioxidant content combats all skin problems such as irritation and acne, and it effectively cleanses your body from the inside. It helps to prevent indications of ageing and also functions as a natural sunscreen!

· Carrots:

Vitamin A, which is abundant in carrots, protects against sunburns, cell death, and wrinkles. Vitamin A also gives your skin a healthy, warm shine. Vitamin A is obtained from provitamin A, which can be found in fruits, vegetables, and other plant-based foods. To protect your skin from the sun, your body converts beta-carotene to vitamin A.

· Dark Chocolate:

Cocoa powder is high in antioxidants, and that is why dark chocolate is good for your skin. Dietician suggests that these antioxidants moisturize and smooth your skin, making it more resistant to sunburn and improving blood circulation. Choose a bar of dark chocolate with 70% cocoa content for more antioxidants and less added sugar.

· Avocado:

Avocados are high in healthy fats that keep your skin hydrated and firm. They also include vitamin C and E, two essential nutrients that your body requires to maintain healthy skin and fight the production of free radicals. Dietician also say that avocados are also high in biotin, a B vitamin that some experts feel can aid in the maintenance of good skin and hair.

Here are some foods suggested by Siddhi Deshpande-Takalkar, best diet consultant in Pune, that help you to get glowing and younger looking skin. Contact Nutriworks for more diet tips for different types of diets including a healthy skin diet.

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.