Navratri is the festival where nine days of fasting can be observed by a devotee. Many pregnant ladies wish to fast for their religious or personal beliefs. Though it is said that women during pregnancy should be very careful when it comes to fasting because it is not only the mother who needs all the essential nutrients but also the need of the fetus for healthy growth and development.
However, fasting during pregnancy is not as hard as it allows the consumption of various healthy foods at appropriate intervals. But one thing should be remembered by all pregnant ladies that they should not go hungry for long intervals as a baby's nutrition depends on the mother. It is very important to take carbs during pregnancy while fasting. Carbohydrates play a vital role in our growth system. It is an important nutrient source that not only provides energy to muscles and the brain but using the right kind of carbs in the diet can effectively help to provide essential nutrients, build the desired body or accelerate fitness goals.
There are two types of carbs slow and fast carbs which depends on the Glycemic Index ( the rate at which carbs get digested as compared to glucose secretion).
Fast carbs have a high GI and release energy at a much higher pace and get used quickly which makes you feel hungry often and add to weight gain issues. Fast carbs include processed foods such as bread, sugars, starchy vegetables, fruit juices etc.
As compared to this, slow carbs have a low GI and release energy slowly into the body and help to maintain a "satisfied" feeling as your blood sugar levels are maintained.
There are many non-pregnant women who want to shed extra calories. Fasting will be the perfect time to start their fitness journey. To lose weight and stay healthy, the purpose should be to source the right kind of carbs, which release energy slowly and helps you in the long run. Hence, for that, focus on including slow carbs in your diet such as whole grains, seeds and nuts, beans and legumes, vegetables etc. It also tends to be high in fibre.
Should Carbs Be Taken During Fasting?
Although fasting is a very traditional and customary ritual and most people fast for spiritual purification, there is no denying that if you keep yourself nutritionally in check, it can be therapeutic for the body as it can act as a form of detox and keep you healthy as well. So, it is significant to choose the right food while you are on a fast diet to prevent yourself from being deficient in important nutrients as it can make you likely to develop health ailments like weakness, heart problems, skin issues, defective bone growth, etc.
Pregnant women with illnesses such as diabetes, anaemia, high blood pressure should avoid fasting as it could lead to various other complications.
Avoiding carbohydrates will be the last thing you need to do during fasting as it provides energy to the brain and muscles and make you energetic and more productive throughout the day. So, Make sure you are getting enough right kind of carbohydrates, proteins, minerals and vitamins from different sources and be vigilant about selecting healthy foods rather than munch on processed foods.
There are various food options that include slow carbs and few tips to make your fasting healthier:
Because you are fasting, you tend to eat lesser food than usual, and are hungry at odd times, eating slow carbs foods can help you keep fuller for longer as they take longer to digest and break down. Combine high carbohydrates like potatoes and sabudana (widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, etc. Also, try to bake, roast or grill vegetables instead of deep-frying them. Kuttu is a brilliant combination of carbohydrates (70-75 per cent) and protein (20-25 per cent). It is also rich in proteins, B-complex vitamins and minerals like phosphorus, magnesium, iron, zinc, copper and manganese. Use it to make chapatti instead of gorging on puris.
Samak rice is extremely easy to digest and provides energy, contains a high amount of fibre, B-complex vitamins and important minerals like iron and magnesium.
Try and adopt healthy snacking and don't binge on puris, sabudana vada, potato chips, and other delicacies as they are loaded with sugar, salt and fat content, Instead, opt for roasted makhana as they loaded with antioxidants or a mixture of nuts (almonds/raisins/walnut)/ baked chips, roasted peanuts, etc.)
Eat plenty of seasonal fruits and vegetables.
Eat small meals and do not starve yourself. This will help maintain blood glucose levels and prevent you from feeling low.
Keep yourself hydrated. Drink lots of water and fluids like coconut water, lemon water, and buttermilk without adding sugar. These beverages will keep you satisfied for a long time.
While you can gorge on the above-mentioned food items, also try out these healthy recipes this Navratri season:
Sweet potato chaat
1 bowl (250 gms)
Calories-304.5 Cal Carbs-62.09 gms
2-3 Sweet Potatoes (Boiled)
A handful of almonds, peanuts and walnuts
1 tsp Cumin powder and Black pepper
1 tsp chia seeds and roasted flax seeds
Rock salt for taste
1 lemon (for juice)
Boil sweet potatoes and peel them and cut them into small pieces
Now mix the nuts with sweet potatoes
Now add salt, cumin powder and black pepper to it and mix it properly, add lemon juice also
Sprinkle chia seeds and flax seeds
The chaat is now ready to eat
2 pieces (45 gms)
1 cup Kuttu ka Atta / Buckwheat Flour
1/2 cup Sour Curd
1 /4 tsp Ginger paste
Salt to taste
1 tbsp Fresh Coriander (Grated)
1 tsp Green Chilli (Chopped)
Clean and wash the buckwheat in enough water only once. Then drain the excess water using a strainer
Mix the buckwheat, sour curd and half a cup of water in a bowl. Cover it and soak it for at least 4 to 5 hours.
Now add green chilli, ginger paste and salt to the batter and mix very well
Pour the batter into a greased thali and spread evenly by rotating the thali clockwise. Also, Sprinkle freshly chopped coriander
Steam in a steamer for 10-12 min. Or till the Dhoklas are cooked
Cool slightly, cut into pieces and serve immediately with green chutney.
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Many people believe that heart disease typically affects men. Unfortunately, this is far from the truth. Coronary heart disease is the leading cause of mortality not only among men, but also among women. But women are actually at greater risk if not detected early, and this exacerbates the issue.
Signs of poor heart health do not appear as visibly in women as it does in men. What this means is that if a man has a heart issue, there are specific symptoms like angina which can be spotted easily and the right course of action be recommended. The same issue in a woman may not result in a sign or symptom that can be easily spotted. So often, their symptoms go ignored or unrecognised and they do not receive timely intervention to correct the problem. The issue is so acute that today 1 in 3 deaths among women is due to coronary heart disease.
There is also a significant lack of self-awareness among women about risk factors and the prevention of CVDs. Women don't only attend to matters of the home, but they hold positions at leading companies, and continue to rise to the occasion and meet impossible demands on their time. Through all of this, they take care of the emotional needs of their family members and loved ones; and still culturally are predisposed to putting the needs of others before their own. The stress they experience, among other common risk factors, often goes unnoticed by those around them. And stress has a greater influence on CVD risk in women vs men. Along with stress, other factors like diet quantity and quality also have a greater influence on CVD risk in women vs men. Additionally, women are also impacted by female-specific risk factors for CVD like polycystic Ovarian syndrome PCOS, preeclampsia, pregnancy induced hypertension and gestational diabetes.
In such a situation where symptoms of a heart problem do not manifest visibly, it is extremely important for women to be aware of their own risk factors and adopt proactive measures to take care of their heart health. For example, one risk factor, stress has been linked to a greater intake of energy and nutrient-dense foods, mainly sources of sugar and fat, and to poor diet quality. Women can take simple steps like reducing unhealthy fats and products with high content of sugar and salt to improve the quality of their diet. Choose ingredients that are good for the heart, like oatmeal, wholegrains, fiber rich vegetables, blended oils with the right balance of fatty acids, legumes, soy products, and the like. Regular and consistent exercise, adequate sleep, and other such lifestyle modifications can help maintain heart health in the long term.
Furthermore with signs of poor heart health not manifesting visibly in women, it is crucial that they get regular health check-ups done to assess their risk proactively. Self-awareness and early identification of cardiovascular risk factors can lead to better prevention of CVD in women.
This World Heart Day, let's choose self-care. Get a simple heart check-up done and encourage other women in yourselves too, to get the same done. Take proactive steps for heart health today.
(By Brajesh Kunwar)
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New Delhi, Sep 6 (IANS) In a country, where more than a million people die every year due to tobacco related diseases, it is essential that we save our future generations from the fast-spreading tentacles of tobacco usage.Numerous studies, researches, and surveys reveal that tobacco usage among children is the first step towards addiction. What is more disturbing is that on an average children, as young as 12-13 year old, are using tobacco products such as cigarettes, bidis etc, that are easily within their reach. In a survey of adolescent girls, it was found that 72 per cent of the girls were used to consuming tobacco.The problem of children using tobacco has worsened over the years, as from 12 years 3 months in 2012, the average age when children begin using tobacco products has dropped to 10 years in 2019 – a drop of more than 2 years in a span of 7 years. The situation is particularly grim in the north-eastern states, especially Mizoram, where the youngest tobacco users were found to be just 6 years old!A National Fact Sheet on Global Youth Tobacco Survey (GYTS-4), India, 2019, released by Mansukh Mandaviya, Union Minister for Health and Family Welfare, last month highlighted the high prevalence of tobacco consumption among school going children aged 13-15 years.According to the Survey findings, nearly one-fifth of the students aged 13-15 used tobacco in one form or the other (smoking, smokeless, and other forms) in their lives. Prevalence of tobacco use among boys was 9.6 per cent and among girls was 7.4 per cent. The prevalence of smoking tobacco was 7.3 per cent. In case of smokeless tobacco product, the prevalence was 4.1 per cent.Tobacco is the first step towards addiction. Therefore, it is essential that COTPA be well-equipped to curb the usage of tobacco especially among children. "COTPA can be an important tool in protecting our children from the rising menace of addiction," says Priyank Kanoongo, Chairperson, NCPCR, who feels that the proposed amendments to COTPA will make it more effective.Kanoongo, who was delivering the keynote address in the virtual panel discussion around National Fact Sheet on Global Youth Tobacco Survey (GYTS-4), India, 2019, singled out the tobacco lobby for circumventing the laws by advertising tobacco products under the garb of saffron, cardamom and other such materials. He also drew attention to tobacco companies sponsoring sports events and using film actors to entice young children into using tobacco products. However, with the proposed amendments to COTPA coming into effect, such activities and surrogate advertisements will be considered an offence and can attract penal action.The amendments to COTPA will help prevent the illicit trade of tobacco and other drugs at the borders, especially with Myanmar and Bangladesh. It will also ensure protection of street children who are the most vulnerable to addiction. In fact, street children have gone beyond tobacco consumption and have switched over to inhalants.It is estimated that the number of children using inhalants is 1.1 per cent higher than the adults. It has come to light that for Rs 100 worth of plastic bottles that rag picking children sell, traders involved in the scrap business pay only Rs 30 in cash and the rest Rs 70 as inhalants.Amendments to COTPA and social boycott of such traders can help protect young children from falling prey to the vicious cycle of addiction.NCPCR, numerous ministries, and government bodies are collaborating to shoulder the responsibility of protecting our future generation from addiction to tobacco and other drugs. Prahari Clubs at schools that are mentored by Gandhi Smriti Darshan Samiti, installing cameras at school premises to monitor illicit activities, and installing cameras at medical stores and pharmacies to curb sale of Scheduled drugs without prescription, are some of the initiatives that are being piloted.Dr Rajdeep Roy, BJP MP from Assam and a medical surgeon, emphasised on the need for a holistic approach to curb tobacco usage. He shared that in the north-eastern states, children as young as 5-6 years old are seen smoking bidis instead of going to school."We need to tackle this problem. The government can bring in regulations that are supported by medical experts and vetted by people who can vouch that introduction of such rules can curb tobacco usage." Dr Roy observed that although COTPA 2003 had discouraged tobacco usage, there is still a lot that needs to be done. He called out the tobacco lobby for pressurising manufacturing and encouraging usage of tobacco. He called upon these companies to be more responsible and not destroy the future generation of the country.Dr Roy is hopeful that doctors in Parliament across party lines will be supportive of the proposed amendments to COTPA when the bill is presented in the Parliament for discussion. "We are committed to bringing in good laws that will help protect our future generation and patients, as well as are good for the industry," he added.At present, there is negligible awareness about the COTPA guidelines, which enables the tobacco lobby to muffle the discussions around the subject and dilute the efforts. "Even the media has long downplayed the issues that children face," observed Manoj Verma, Senior Journalist, Lok Sabha. However, continued discussions such as this webinar, hosted by Arun Anand, Author and Journalist, and conducted in the context of the recently published GYTS Fact Sheet can help spread awareness at a wider scale to protect our children from the use of tobacco and make India tobacco-free. --IANS san/skp/
Shimla, Sep 5 (IANS) With the demand for facemasks going up amidst the Covid-19 pandemic, 12,000 women of 1,500 self-help groups (SHGs) in 12 districts of Himachal Pradesh have stitched over 40 lakh masks through hand-operated machines, as per a minister.These women are sewing facemasks to do their bit not only in fight against the pandemic but also enabling them to become self-reliant by earn money.The largest women's movement in the state was started initially in Una district in March 2020 on a pilot basis by the Rural Development Department wherein 400-odd members of 38 SHGs affiliated to the National Rural Livelihood Mission began making fabric masks for themselves, families and neighbours.Later, virtual training on stitching the medicated and sanitised masks to SHG members was provided by the department, Rural Development and Panchayati Raj Minister Virender Kanwar told IANS.The government also roped in rural self-employment training institutes to impart training to them to meet the growing demand of the masks during the first phase of lockdown in March last year.An experienced SHG member can produce a three-layer mask in five to seven minutes after finishing her household chores. The raw material was initially provided by the HP State Rural Livelihood Mission, and now the SHGs are managing it on a local level.Proper hygiene is being maintained while stitching the masks. The district administration is helping the SHGs in training, transportations, marketing and sanitisation of the masks, said Kanwar.The masks were supplied to state's Health and the Jal Shakti Departments, the police, urban local bodies, and other government departments involved in essential duties. The masks were also sold on the open market.The masks were supplied free of cost to frontline workers, MGNREGS workers and other needy people by the SHGs.They are being sold under the brand name 'HIM IRA' at nominal prices, much below the market rates. "We are also exploring possibilities to make its availability more in the open market and supplying it to neighboring states," said the minister.The SHGs, largest networks of women in the rural areas, are also going around the villages and creating awareness and countering misinformation on the pandemic through WhatsApp groups and even providing banking and financial solutions to far-flung communities during the difficult times.With huge numbers of informal workers losing their livelihoods during the lockdown and food supply chains getting disrupted in some areas, community kitchens have been set up by SHGs or village organisations to feed stranded workers, the poor and other vulnerable people during the lockdown.Around 30 tonne of ration and food grain has been distributed to labourers and the poor so far by SHGs, said Kanwar.Since 90 per cent the state's population resides in rural areas, the government is focusing on rural-oriented policies to accelerate the pace of development there.The SHG movement has spread across Himachal Pradesh and is now on a firm base. It has been upscaled with support in the human resources and financial products.--IANSvg/vd
केंद्रीय महिला एवं बाल विकास मंत्री स्मृति जुबिन इरानी ने महीने भर चलने वाले पोषण माह 2021 के तहत कार्यक्रमों की श्रृंखला की शुरुआत करते हुए कहा कि राष्ट्र की पोषण की आवश्यकता को पूरा करने के लिए आयुर्वेद के उपयोग के प्राचीन ज्ञान का प्रभावी ढंग से प्रयोग कैसे किया जा सकता है, इस बारे में ज्ञान प्रदान करना समय की आवश्यकता है। महिला एवं बाल विकास मंत्री ने आज अखिल भारतीय आयुर्वेद संस्थान (एआईआईए) में पोषण माह - 2021 की शुरुआत के अवसर पर पोषण वाटिका का उद्घाटन किया। इस अवसर पर आयुष और महिला एवं बाल विकास राज्य मंत्री डॉ. मुंजपारा महेंद्रभाई भी उपस्थित थे। दोनों मंत्रियों ने शिगरू (सहिजन) और आंवला के पौधों का पौधारोपण भी किया। आयुष मंत्रालय के निर्देशन में अखिल भारतीय आयुर्वेद संस्थान, नई दिल्ली (एआईआईए) ने पोषण माह - 2021 के उत्सव की शुरुआत की।
कार्यक्रम को संबोधित करने के दौरान महिला एवं बाल विकास मंत्री ने आईसीएमआर के साथ सहयोगात्मक उद्यम के माध्यम से एनीमिया की घटनाओं को कम करने के लिए आयुष मंत्रालय द्वारा किए गए प्रयासों की सराहना की। उन्होंने वैज्ञानिक आंकड़ों के प्रकाशन की आवश्यकता पर जोर दिया ताकि दुनिया आयुर्वेद के योगदान को स्वीकार कर सके। पोषण के दो मुख्य घटक हैं, अर्थात् वहन करने योग्य और समग्र कल्याण के लिए आसानी से उपलब्धता। यहीं पर आयुर्वेद काफी फायदेमंद साबित हो सकता है। उन्होंने डब्ल्यूसीडी मंत्रालय के माध्यम से स्वस्थ संतान और सरल तथा उत्कृष्ट व्यंजनों के लिए आयुष कैलेंडर को लोकप्रिय बनाने पर भी विचार किया।
डॉ. मुंजपारा महेंद्रभाई ने कुछ आयुर्वेदिक जड़ी-बूटियों जैसे शिगरू, शतावरी, अश्वगंधा, आमला, तुलसी और हल्दी के पोषण तथा औषधीय महत्व पर प्रकाश डाला। उन्होंने मां और बच्चे की समग्र भलाई के लिए साक्ष्य-आधारित आयुर्वेद पोषण प्रथाओं को बढ़ावा देने के महत्व पर भी प्रकाश डाला। उन्होंने स्वस्थ संतान को जन्म देने के लिए गर्भावस्था के दौरान मां के जीवन में पोषण के महत्व को भी रेखांकित किया और आयुर्वेद के उपयोग से कैसे मदद की जा सकती है।
महिला एवं बाल विकास मंत्रालय के सचिव इंदेवर पांडेय और आयुष मंत्रालय के सचिव वैद्य राजेश कोटेचा भी इस अवसर पर उपस्थित थे। महीने भर चलने वाले इस उत्सव के दौरान एआईआईए द्वारा रोगी जागरूकता व्याख्यान, प्रश्नोत्तरी प्रतियोगिता, निबंध प्रतियोगिता, अतिथि व्याख्यान और कार्यशालाओं जैसी विभिन्न गतिविधियों का आयोजन किया जा रहा है।
इस अवसर पर शतावरी, अश्वगंधा, मूसली और यष्टिमधु जैसे पौधों का रोपण अभियान आयोजित किया गया तथा रोगियों और स्वास्थ्य देखभाल कर्मचारियों के बीच स्वास्थ्य और पोषण का लाभ वाले इन पौधों का वितरण भी किया गया। आम जनता को पोषक मूल्य वाले चयनित पौधों की सूचना पुस्तिका भी प्रदान की गई। सत्तू पेय, तिल के लड्डू, झंगौर की खीर, नाइजर के बीज के लड्डू, आमलकी पनाका आदि जैसे विभिन्न राज्यों का प्रतिनिधित्व करने वाले आयुर्वेदिक पौष्टिक व्यंजनों को भी कार्यक्रम के दौरान प्रदर्शित किया गया।
यह भी पढ़े► गोलपाड़ा के दुधनोई में एक नए आयुर्वेदिक कॉलेज के लिए 70 करोड़ रुपये का वित्तीय प्रावधान: सर्बानंद सोनोवाल
Initiating series of programs under month long Poshan Maah 2021, the Union Minister for Women and Child Development Smriti Zubin Irani said that the need of hour is to provide the knowledge about how the ancient wisdom of Ayurveda intervention can be effectively utilized to address the nutrition requirement of the nation. WCD Minister inaugurated NUTRI GARDEN to mark the beginning of Poshan Maah 2021 today at All India Institute of Ayurveda (AIIA).
Dr. Munjpara Mahendrabhai, Minister of State for Ayush and WCD was also present on this occasion. Plantation of Shigru (Sahijan) and Amla, saplings were also carried out by the both Ministers. All India Institute of Ayurveda, New Delhi (AIIA) under the direction of the Ministry of Ayush initiated the celebration of Poshan Maah - 2021.
In her address the WCD Minister lauded the efforts undertaken by the Ministry of Ayush in reducing the incidence of anemia through a collaborative venture with ICMR. She stressed on the need to come out with publications of scientific data so that the world can acknowledge the contribution of Ayurveda. Nutrition has two main components, i.e. affordable and readily available for holistic wellbeing. This is where Ayurveda can prove to be very beneficial. She also considered popularization of Ayush calendar for healthy progeny and simple classical recipes through Ministry of WCD.
Dr. Munjpara Mahendrabhai highlighted the nutritional and medicinal importance of few Ayurvedic herbs like Shigru, Shatavari, Ashwagandha, Amala, Tulasi, Haldi and importance of promoting evidence-based Ayurveda nutrition practices for holistic wellbeing of mother and child. He also underlined the importance of nutrition in the life of a mother for bearing healthy progeny and how Ayurveda interventions can help.
Shri Indevar Pandey, Secretary, Ministry of WCD and Vaidya Rajesh Kotecha, Secretary, Ministry of Ayush also grace the occasion. During this month-long celebration, various activities like patient awareness lectures, quiz competition, essay competition, guest lectures and workshops on the theme are being organized by AIIA.
Plantation drive and distribution of plants having health and nutritional benefits was carried out for patients and health care workers like Shatavari, Ashwagandha, Musli and Yashtimadhu. Information brochure of selected plants having nutritive value was also provided to the common public. Ayurvedic classical nutritious recipes representing various states like Sattu drink, Sesame Laddoo, Jhangore Ki Kheer, Niger seeds Laddoo, Amalaki Panaka etc. were also displayed during the event.
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