Let me tell you a fact the time you are spending sweating in a gym, skipping meals, starving yourself is useless for weight loss. As per the studies, exercise increases your metabolic rate only for the specific time duration, which is not at all helpful in weight loss. Doing heavy exercise and then eating junk food is a very harmful combination. It will tend to loss of muscle mass and storage of more fat cells in your body. A balanced diet with exercise is the only way to healthy weight loss, not even some crash diet. Crash diets are not helpful in long term weight loss. In fact, they can lead to more weight gain. That kind of diets are hard to maintain, they make your body low on energy making you crave for high fat and high sugar foods. Your weight will bounce back, making you fall into the vicious cycle. Crash diets can also create vitamin and mineral imbalance in your body, making you prone to deficiency diseases. The key to weight loss is always balanced diet with moderate exercise not starving diet with heavy exercise. Numerous studies done on this subject gives only 1 simple result, the most effective way of weight loss is to reduce calorie intake by a healthy balanced diet. Always seek the help of an expert dietitian who will plan a healthy diet according to your body. It’s better to get proper Weight loss with consultation then running in circles and lose none
Hello everyone I am Dietitian Roomani my motto is-Don,t Diet Eat Right For losing weight you don,t have to starve yourself or drink some shakes or take pills You can easily lose weight with a healthy well-balanced diet You don't have to deprive urself of food u love for wt loss And the best part is you can take online services and while living in your home, eating your kitchen food, you can lose weight This is my patient Gargi, while living in Doha, Qatar she has taken my services and you can see the changes
hello everyone this is my patient Arti, When I talked to her she said I have an 8 HOURS JOB AND MY BABY IS JUST 1 YR OLD, HOW WILL I MANAGE???? I just said "trust me" with your normal kitchen diet within your lifestyle you will reduce weight, she did not believe me but here we are after 2 months she had reduced that extra 7 kg and became a happy, healthy and confident women again. now she said to me I just could not believe I just reduced weight by eating not starving myself and not doing any strenuous exercises, that too by taking online services you are the best it just makes me so happy that I can make someone happy.
2-5 yrs old may be small but they are growing fast, and they need more energy for their size. It is crucial that energy comes from a well-balanced diet. Some pointers to ensure that: 1. Carbohydrates:- Carbohydrates are the main source of energy in any meal. Use whole grains, mixed grains, multi grains instead of rice, pasta, refined flour bread, and products. 2.Proteins:- proteins are essential for bodybuilding and growth in children, including them is easy if u follow a nonveg diet, with eggs, chicken, fish. But if u follow a pure veg diet then also u can include them with soybean, quinoa, milk and milk products, peanut and almond butter (homemade), sprouts etc. 3. Fat:- Including good fat in the diet of your children with nuts like walnuts, almonds, and using oils such as olive oil, soy oil can help your child in achieving the desired weight. 4. Vitamins and Minerals:- Include plenty of fresh fruits and vegetables in your child,s diet in form of smoothies, sandwiches, custards, Popsicle, rolls, tikkis and other interesting as well as healthy choices, instead of going for juices, processed soups and other commercial products. 5. Fluids- the body is 70 percent water, and children don,t drink enough water. Parents also ignore this fact, while it is essential for your child to have plenty of fluids. you can include them with coconut water, home made soups, smoothies etc. by- Dietitian Roomani Jain
CHIA SEED OR SABJA is a black colored small seed full of nutrients and health benefits. But only a few people know about it Here are a few health benefits and different ways to include them in your diet: • Rich in omega 3 fatty acids: - Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol. • High fiber content: - Only 2 tsp of chia seeds provide 10gms of fiber. Fiber helps in relieving constipation, provides satiety, lowers cholesterol, and regulates bowel functions. • High-quality protein: - They are a vegetarian source of high-quality protein, they can replace eggs due to their gel properties. • Full of antioxidants:- chia seeds help in preventing aging, cancer and they have a long shelf life due to high antioxidant content. • Minerals:- chia seeds have high calcium, magnesium, phosphorus, and manganese. They help in promoting bone health, prevents hypertension, boost energy metabolism and performing several other important functions in body. • Low calorie:- they have very few calories and high protein, mineral, antioxidant, fiber, and omega 3 fatty acid content. They are ideal choice to be included in diet for weight loss. How to include chia seeds in your diet? Chia seeds can be eaten as whole, so no need to ground or soak or any other processing. U can add 1 tsp in 1 glass water or coconut water or lime water and drink or u can add to your smoothies, or sprinkle on salad or on your oatmeal. So enjoy a blast of nutrients in just a tsp of this wonder seed
Happy navratras to everyone During this festival of joy along with garba, pooja, there is a very important tradition of fasting among Indians The most consumed food during fasts is “BUCKWHEAT” or commonly known as KUTTU, but most of the people don’t know it is a wonder grain with numerous health benefits CONTROLS BLOOD SUGAR LEVELS: Studies prove that these grains significantly lower glucose and insulin responses. It also has the property of satisfying hunger and is effective in preventing diabetes. AIDS WEIGHT LOSS: Buckwheat has very few calories compared to other grains and zero saturated fat, hence it is an ideal choice for a heavy yet low calorie meal. KEEPS HEART HEALTHY AND REDUCES HYPERTENSION: The cereal grain is rich in magnesium, which helps in relaxing blood vessels and improving circulation and nutrient delivery. Furthermore it helps in reducing LDL and increasing HDL in body, keeping the cardio vascular system healthy. ANTIOXIDANT RICH: Kuttu or buckwheat have high content of flavanoids which combine with vitamin C and protect body against various diseases and also ensure a proper blood flow. PREVENTS GALLSTONES Buckwheat contains high amount of insoluble fibre which helps in preventing gallstones. It also lowers the secretion of bile acids. Dietitian Roomani Jain
Its summer vacations time and everybody is traveling and worried about how to take a healthy diet and not put on that extra holiday weight Well, here are some tips for you • Drink lots of water- Drink water from time to time, carry a water bottle always with you; have a glass of water after waking up and before meals. It will help you to boost your metabolism. • Go for raw fruits and vegetables- Munch on fruits and vegetables instead of fried snacks, enjoy local fruits, order salads, and soups in restaurants instead of heavy meals in dinner. • Stick with an eating schedule- Eat every 2-3 hours, carry fruits, dry fruits or some healthy snacks with you, so you won’t have hunger pangs and you will not eat unhealthy snacks. • Don’t forget to exercise- Continue your routine exercise for 30 minutes daily. Wake up early and try to do it before leaving for your day. If u cannot do then go for walking or indulge in some other form of physical activity like swimming, bicycle riding, trekking, playing outdoor games etc. • Pack your food: - Plan ahead for your vacation, look up for restaurants which can provide healthy options and local markets. Pack your meals accordingly like you can pack oatmeal for breakfast, cereal bars for lunch, dry fruits for munching, in this way if you are eating a heavy meal outside then u can manage your other meals.
STRESS AND WEIGHT GAIN Everybody’s is stressed now a days and that leads to many problems which generally people are not aware off. Firstly let’s understand what stress is “Anything that poses a challenge or a threat to our well-being is a stress.” or Stress is the feeling we have when under pressure Recent studies have shown major relationship between stress and weight gain. Our body has its own way to deal with stress. The first response is FIGHT OR FLIGHT:- this response makes you overeat even if u don’t need to and leads to weight gain CORTISOL- the stress hormone increases, leads to higher insulin levels and blood sugar levels drop and make you crave for sugary and fatty foods. So ease your stress, Distress yourself with yoga, meditation, breathing exercises Get support from your family and friends Read, listen to music, play your favourite sports, travel........... You have got only 1 life and live it to the fullest!!!!!!!!! Dietitian Roomani jain
:) thank you for writing such nice review It gives me immense pleasure that I could help you
Kids love cakes So why not make a healthy and tasty cake for them, which they will relish and you would not have to worry about their health #TASTE BHI HEALTH BHI# Eggless Whole Wheat Banana Cake Ingredients Wheat flour – 1 & 1/4 cup Banana (Long variety) - 2 Cocoa powder – 1/4 cup Sugar – 3/4 cup Oil – 1/3 cup Water – 1/3 cup + 1 tbsp Baking soda – 1 tsp Lemon juice – 1 Tsp Salt – 1/4 Tsp Chocolate sauce – 1/3 cup walnuts and almond- 1/4 cup Method In a mixing bowl, mash well the peeled ripen banana with a fork. Add rest of the ingredients to it. Preheat oven to 180 deg C (350 F). and pour the mix into an 8-inch square greased pan. Sprinkle nuts and bake for 35 minutes or until a toothpick inserted in the middle of the cake comes out clean. Cool completely before taking out of the pan. Enjoy with your kids
EVERYONE LOVES MANGOES !!!!!! RYT? BUT THERE ARE SOME MYTHS RELATED TO IT, due to which everyone hesitates to eat it Well here are some answers for you • DIABETIC PATIENTS CAN NOT EAT MANGO DUE TO HIGH SUGAR CONTENT Studies have shown exact opposite results, mangoes have a low glycemic index (GI). Glycemic index is a number associated with a particular type of food that indicates the food's effect on a person's blood glucose (also called blood sugar) level. • WEIGHT LOSS- SAY NO TO MANGOES Completely wrong, Mangoes are fat-free, cholesterol-free and salt-free. There is only 1% fat, 0% cholesterol and 0% sodium in 1 mango. Mangoes do not make you fat even if you eat them every day. Even the king of fruits while tasting so good, may have various health benefits like: • Promotes eye health- mangoes are rich in beta carotene – Vitamin A which is essential for a healthy eye • Promotes clear and glowing skin- Mangoes are rich in antioxidants like zeaxanthin, which protects the skin from U.V. layer while also have anti-aging properties. • Lowers Cholesterol- this juicy fruit has no cholesterol and have high levels of soluble fibers –pectin and vitamin C which helps in lowering cholesterol. • Prevents Cancer - Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate, as well as the abundant enzymes. • Boosts the Immune System:- The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong. So, Stop worrying and enjoy this healthy fruit by Dietitian Roomani Jain
Bad habits that lead to weight gain, before u even know 1. Munching – eating while watching T.V., while working on the system, Solution- eat healthy options like fruits, salads, soups etc 2. Lack of sleep Solution-Health is wealth so sleep for at least 7-8 hrs a day 3. Starving yourself Solution- don,t go hours without eating, have small meals like buttermilk, nuts, coconut water in between 4. Eating in hurry Solution- chew your food well, and always eat in a peaceful environment. 5. Portion distortion- eating everything at once Solution- distribute ur meals throughout the day,
DIET TIPS FOR HEALTHY AND GLOWING SKIN Everyone wants that glowing, gorgeous and healthy skin. Well with only a few changes in your diet you can. 1. KEEP YOURSELF HYDRATED: water is the miracle drink for healthy, glowing skin. Include plenty of fluids in your diet like coconut water, chach, lassi, soups, to maintain the proper water balance in body and to prevent dull and dry skin. Including water rich fruits like watermelon, musk melon, oranges and vegetables like cucumber will also help. 2. INCLUDE GOOD FAT IN YOUR DIET: fat is the structural component of skin layers, it helps in absorbing antioxidants. You need fat for developing new skin layers, but the catch is, always include good fat. Food items like almonds, walnuts, avocados, salmon, flaxseeds, olive oil, coconut oil are rich sources of omega 3 and omega 6 fatty acid, hence they can help you to get that glowing skin. 3. INCLUDE ANTI AGERS IN YOUR DIET: Antioxidants are the components which scavenge the free radicals in our body, hence preventing the aging process. Antioxidants rich foods are raw vegetables like cabbage, broccoli, asparagus, avocado, beetroot and spinach, Fruits like cherries, black grapes, strawberries, blueberries and Nuts like hazel nuts, walnuts, pistachio, cashew nuts, almonds, and peanut butter. 4. AVOID DEHYDRATERS: Don’t drink coffee, tea, alcohol, liquor instead, include green tea, jasmine tea, chamomile tea, and plenty of water throughout the day. 5. AVOID TOO OILY AND TOO SWEET: Don,t take fried items, refined cereals, sugars, sweets, pickles as they can increase the chances of acne and puffiness. by Dietitian Roomani Jain
Happy women's day Women,s day special drink for every daughter/wife/mother/sister/employee/ who needs to stay fresh, beautiful, smart and strong throughout the day STRAWBERRY SMOOTHIE blend- 1/2 cup low fat yogurt+1/4 cup skim milk+1/2 cup fresh strawberries Dietitian Roomani Jain
Happy mahashivratri to everyone Sabudana/tapioca is the commonly consumed food today And I believe no 1 knows the wonderful health benefits of this small white pearl Lemme tell u • Good source of protein • Rich in Iron, Calcium, folic acid and vitamin B • Loaded with carbs, i.e. good source of energy • Helps muscle growth • Helps in healthy weight gain • Prevents indigestion, gas and constipation • Helps in lowering blood pressure • Improves bone health • Energy booster • Fights fatigue By Dietitian Roomani jain
DIET TIPS FOR BRIDES TO BE Every girl wants to look her best on her wedding day, to get that glowing skin, bright hair and perfect body. Here are 10 tips for her: • Always start your day with lukewarm water/alovera juice/green tea. Never with sweet tea or coffee. • Have heavy breakfast with whole grains/sprouts/, fruits and skim milk. Avoid fried items and sweets. • Whenever you feel hungry while shopping, don’t eat junk; always carry some fruits, dry fruits, homemade soups with you. • Include multi grains, dals, yogurt, salads, salmon, chicken and soups in your lunch and dinner. • Consume at least 3-4 liters of water a day. • Physical activity is mandatory for shedding those extra kilos, and getting that toned body. Do your favourite exercises like dancing/swimming/yoga/walk/skipping/bicycle riding/jogging, an hour a day. • Include a lot of yellow, red and green fruits and vegetables in your diet, as they contain certain enzymes, which will do magic for your skin. • Have walnuts and almond because they are rich in omega 3 fatty acids, which will help you in getting your skin and hair brighter. • Avoid eating refined carbs, fried foods, sweets, processed foods, as they will increase the calories. • Start following these tips before 6 months from your wedding. And become a happy, healthy and glowing bride. By Dietitian Roomani Jain
DESI HEALTHY DRINKS Replace cola with these 2 easy to prepare and cool desi healthy drinks this summer and beat the heat Buttermilk or chaas Ingredients • 400 ml yoghurt • 1 tsp black salt • 1/2 inch piece of ginger • 2 green chilies, finely chopped • A pinch of asafoetida (hing) • Salt to taste • 1 tsp lemon juice • A few curry leaves (kadi patta) • 2 tbsp chopped coriander Method • Put the green chilies, coriander, ginger and 2-3 curry leaves in a mixer and blend them until they form a smooth paste. • Add the yoghurt and blend using a hand blender, until smooth. • Pour this mixture into a glass. • Add the black salt, salt, lemon juice and asafoetida and mix well. • Chill in the refrigerator. • Garnish with one curry leaf and a few coriander leaves and serve. Health benefits Improves digestion Relieves acidity Good source of calcium, potassium and vitamins of B group Low calorie Lowers cholesterol, reduces blood pressure and anti cancer. Prevents dehydration Aam panna Ingredients : 3 raw mangoes 1 tsp dried pudina powder 1 tsp jeera powder A pinch of black salt Recipe • Pressure cook the mangoes with water till soft. • Let them cool and then peel the mangoes and get the pulp with the help of a spoon. Grind mango pulp along with water to a smooth paste. • Add spices and ice. • Garnish with mint leaves Enjoy chilled Health benefits of aam panna Prevents dehydration Helps to prevent heat stroke Rich in vitamin C Helps in fighting anemia Helps to control blood sugar levels
TIPS TO LOOSE BELLY FAT CUT DOWN ON SODIUM: Sodium is a mineral present in salt. It causes bloating and water retention in the body, so avoid sprinkling salt on your salad, curd, raita, vegetables and don’t add salt to your chapattis and rice. Take only ½ tsp of salt in a day. INCLUDE POTASSIUM ON YOUR DIET: Potassium is also a mineral, but it works opposite to sodium. It helps in relieving bloating and water retention from your body. Include potassium-rich fruits like bananas, vegetables like sweet potato and potato in your diet. EAT FIBRE: Fiber is the roughage present in food. It helps in giving you satiety, aids in digestion, relieves constipation, and thus prevents bloating. There are 2 types of fiber soluble that are present in fruits and salads and insoluble that is present in whole grains and pulses. Include both types of fiber in your diet to stay fit. STAY HYDRATED: Water maintains the mineral balance in your body. Drinking less water can aggravate your sodium levels and cause bloating. It also helps fiber to do its work, thus also relieves constipation. DON’T DRINK CALORIES: Stay away from coke, Pepsi, sweet tea, fruit juices, milkshakes, cold coffee etc.rather include whole fruits, green tea, chach, lassi made from skim milk in your diet. AVOID HEAVY FOODS: Food items like fatty foods, or too sugary foods, increase the load on your digestive system and delay digestion, resulting in bloating. It’s better to stay away from them By Dietitian Roomani Jain
Hello everyone came across this very nice and healthy recipe for breakfast and for tiffin it is specially for those moms who struggle to feed veggies to their kids BROCCOLI POHA IDLI This recipe would make 6 idlis Ingredients: Poha- ½ cup, suji- ½ cup, dahi ¼ cup, soda ½ tsp, grated broccoli 3-4 TBSP, chopped onion 2Tbsp, salt to taste Recipe: Soak poha for 5 min to make it soft Take suji, curd and soda in a bowl and mix well Leave for 5 min After 5 min drain the poha and add to suji mix, add broccoli, onion, salt and mix with a spoon pressing and mashing poha nicely, add water for consistency Heat water in a idli cooker, grease the idli mould and pour batter Steam on medium flame for 10 min.
ORANGES Oranges have so many benefits and I consider them a power food They have a wealth of nutrients including Vitamin C, Vitamin A, Calcium, potassium and pectin HEALTH BENEFITS OF ORANGES 1. Help prevent Cancer 2.Prevents Kidney diseases 3. Lowers Cholesterol 4. Boosts Heart Health 5. Strengthens Immunity 6.Helps Create Good Vision 7. Regulates high B.P. 8. Protects Skin 9. Alkalizes The Body 10. Provide Smart Carbs- they don,t increase blood sugar levels as they have low G.I.
oats uthappam for breakfast Healthy oats uttapam for a quick breakfast or dinner. Ingredients (240 ml cup used) ½ cup oats (rolled or quick cook) ¼ cup rice flour or sooji 2 tbsp curd or yogurt or 1.5 tsps lemon juice + pinch of soda salt as needed water as needed Veggies as needed 2 tbsp onions chopped 2 tbsp carrots grated 2 tbsp tomatoes 2 green chilies chopped 2 tbsp coriander leaves chopped How to make the recipe Preparation for oats uttapam If using rolled oats, powder them. If using sooji instead of rice, powder the oats. Add flours, salt, yogurt or lemon juce + soda to a bowl. Mix together with water to make a batter similar to the dosa batter consistency. Rest for 5 mins. Chop all the veggies and set aside. How to make oats uttapam Heat a greased tawa, pour a ladle of batter and spread a bit. Top with veggies, gently press them. Cook until the base is done well. Flip and cook well on the other side as well. Serve oats uttapam with any chutney or pickle. Nutrition Facts Amount Per Serving Calories 129 Kcals Total Fat 1g Sodium 123mg Potassium 163mg Total Carbohydrates 24g Dietary Fiber 3g Sugars 2g Protein 4g
© 2017 Dietitian Roomani. All rights reserved.