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.
Read More► All You Need to Know About Gluten Free Grains
Migraine is a debilitating neurological disease, ranking consistently among the top 10 leading causes of years lived with disability, worldwide. The main symptom of migraine is an enduring headache, along with symptoms such as severe pain on one side of the head or throbbing pain, sensitivity to light and sound, and nausea. Despite being a very common headache disorder that affects roughly 15 percent of the adult population worldwide, it remains inadequately understood and most neglected.
In Delhi, approximately 25 per cent of the population suffers from migraines, every year.
While migraine is an invisible condition, it can severely impact individuals across personal, professional and social domains, thus affecting the overall quality of life and productivity. Work-from-home, or the 'new normal,' has drastically impacted the lives of people suffering from migraines from an inability to concentrate at work to missed workdays. It has become even more urgent to ensure that individuals have the understanding and tools to effectively manage migraines.
There is a lack of understanding amongst people about the severity of migraines. In a study we recently conducted, about 50 to 60 per cent of migraineurs were undiagnosed, despite recurrent headaches. Because migraine falls on a spectrum, ranging from infrequent or mild attacks to recurrent ones, many pass it off as merely a headache'. With busy work-from-home schedules, paired with fear of contracting COVID-19 infection and difficulty in accessing in-person care, people are avoiding seeking medical help for the condition, instead attributing symptoms to associated comorbidities, such as stress or depression."
He continued, "Financial worries due to job loss or salary cuts also contribute to aggravated migraine attacks, which is more noticeable recently. The effects of migraine on one's quality of life also reportedly worsened, particularly for many migraineurs working as essential healthcare workers at this time.
Symptom neglect and failure to treat the condition can lead to migraines becoming chronic. A fundamental need is to recognize migraine as a serious condition with severe disability and adopt a holistic treatment approach. Early detection can be a key enabler of a smoother patient journey and an improved quality of life."
Here are 5 ways to manage your migraine while working from home:
Identify Risk Factors and Monitor Triggers
Migraines can begin at any age but tend to peak during one's prime productive years. Moreover, women are three times more likely to be affected than men, with prevalence peaking between the ages of 25 and 55 years.
Long hours of working from home, along with longer screen times, disrupted sleep schedules and irregular eating habits can increase stress levels. For migraineurs, such changes can become migraine triggers, exacerbating their condition. Identifying personal triggers can help individuals manage their migraines better.
Make The Right Choice for Diet and Lifestyle
Working from home can be hard, but a daily routine that optimizes your physical and mental health can help keep your migraine at bay. Eating healthy meals at appropriate times or consuming small, frequent meals throughout the day are associated with less frequent migraine headaches. Taking breaks from work at regular intervals can help you eat right and reduce eye strain owing to excessive screen use. Making modifications to your lifestyle, including smoking cessation and reduced alcohol consumption, and maintaining optimal sleeping habits and exercising regularly can be key to manage migraines. These also benefit migraine prevention and treatment.
Talk to An Expert
It is important to consult a medical specialist when you are experiencing severe headaches that disrupt your daily routine. A lot of migraineurs hesitate to seek medical help. This could be due to several reasons lack of understanding of migraine severity, lack of time due to hectic work-from-home schedules, or recently, due to a reduction in-person clinic consultations owing to the fear of Covid-19 infection. However, consulting a neurologist, even via teleconsultations, is a necessary step to diagnose your condition and understand the available options for acute and chronic management of migraine, including preventive treatment. With evidence-based information on effects across migraine intensity reduction, quality of life and ease of use, neurologists can guide you on the most suitable treatment option to prevent or reduce your migraine episodes.
Track Your Migraines
It is a good idea to maintain a diary (or download a migraine tracker app), to record the time and severity of your migraine attacks, symptoms, daily diet, exercise routines, and medications and side effects. This can help identify triggers and patterns. It can also prompt meaningful conversations with your doctor, contributing to a more holistic treatment plan, personalized to suit your work schedule.
Seek Support From Your Family, Friends or Colleagues
Living with migraines can make one feel helpless, distressed and misunderstood. But talking to your friends and family will help them understand your condition better. Having an open conversation about your migraine with your employer is a good idea, particularly to work out a schedule, with specific routine adjustments to mitigate triggers. This can help you be productive and healthy while working from home. Employers can also take the initiative -- arranging wellness programs for employees to raise awareness about migraines and how to effectively manage them at work and enhance productivity.
Migraine attacks can be challenging. Changes to your daily routine and active communication about your condition with your employer, after consulting a neurologist, can help you better manage migraines as you work from home.
Read More► The Best Ways to Treat A Sun Tan?
Nutrition is the cornerstone of good health and development. From September 1-7, National Nutrition Week is being observed to spread awareness about good nutrition diet and healthy lifestyle. The nutrition week is observed to make people understand the importance of a nutrition filled diet so they can maintain a healthy lifestyle.
Apricots are a great supply of vitamins and minerals that are required for a healthy body. Eating apricots as a part of a diet rich in fruits is a great way to prevent cancer, low cholesterol, and heart disease risk. Apricots also enhance vision and improve digestion. Besides, it also aids in weight loss and improves skin health. The dietary fibre in Apricot increases the metabolism which improves the human body's digestion and prevents constipation. Apricot is also a good source of iron making it one of the curing food for anaemia.
It is a shrub from China and areas of Europe. It contains many medicinal compounds and nutrients like vitamins, amino acids and fatty acids which are good for a healthy immune system. The leaves and the berries of sea buckthorn are all used for their medicinal and nutritional qualities. Sea buckthorn is also used as a cosmetic treatment like sunscreen or any other remedy for skin problems. In herbal medicine, sea buckthorn is used to stimulate the digestive system and enhance heart and liver health as well. It is helpful for other health issues like diabetes, high cholesterol, high blood pressure, inflammation, and arthritis. According to Aseem Sood, Managing Director, Proveda India, their new nutritional powerhouse 'Sante Sea buckthorn Juice' is useful for all parts of human health.
Giloy has been used in Indian medicine for a very long due to its medicinal properties. Giloy is a powerhouse of antioxidants that attacks free-radical and prevents diseases. It helps in cleansing the blood and ward off liver diseases and urinary tract infections. Consuming Giloy is very beneficial as it improves digestion and treats bowel-related issues like constipation. Giloy is for excellent health and regular consumption of Giloy juice helps to reduce the high level of blood sugar and respiratory problems. It is also beneficial in treating arthritis.
Amla also known as gooseberry is powerful than any other fruit and is considered as one of the superfoods. Vitamin C, one of the nutrients in Amla, is easily absorbed by the body to combat the common cold. Studies have proven that carotene in Amla improves vision and regular consumption leads to improved eye health. One of the most exciting advantages of Amla is that it burns fat. Consuming Amla before a meal makes one feel full and help them eat less. Amla also boosts metabolism that will help in faster weight loss. This superfood also prevents dandruff and strengthen the hair follicles making hair look beautiful.
Ginseng is a light coloured, fork-shaped root herb that boosts energy and controls blood sugar and cholesterol levels. It helps to promote physical and mental activity for those who feel weak and tired most of the time. Some initial studies on cancer patients receiving treatment have shown that ginseng help reduces cancer-related weakness. Due to its antioxidant and anti-inflammatory properties, Ginseng reduces inflammation. Ginseng also benefits brain functions like memory or mood swings.
Blueberries are incredibly healthy, nutritious and widely popular and often known as a superfood. Blueberries are low in calories. These berries are among the most nutrient-packed berries containing fibre, Vitamin C, Vitamin K and Manganese along with a small number of other nutrients. The king of antioxidant foods, blueberries protect your body from free radicals preventing early ageing and other diseases like cancer. People with high blood pressure issues can consume blueberries as a part of their daily diet. Alongside, it also prevents heart diseases and helps in maintaining brain functions and also improving memory.
Read More►Millets can reduce risk of developing cardiovascular disease
Oiling your hair dates back centuries; hair needs some amount of natural oil to maintain its colour, shine and lustre and to help protect it from the harmful sun.
"When you oil your hair, it helps to improve circulation in the scalp and stimulates the hair follicle. While there is no direct relation to oiling and hair growth, proper oiling can protect your hair and prevent it from getting dry," believes Rinky Kapoor, Consultant Dermatologist, Cosmetic Dermatologist and Dermato-Surgeon, The Esthetic Clinics.
Oiling the Hair Helps:
By preventing the hair from becoming dry
By sealing the cuticle and helping the hair strands heal.
Oiling needs to be done in the right manner for it to actually benefit your hair. Make sure that you don't rub the oil in too harshly and don't leave it for more than one hour. If you leave the oil for a long time, it can clog the pores and cut off the oxygen reaching the hair leading to damaged hair, boils on the scalp and eventually hair fall.
Also, oiling is not suitable for people who are suffering from dandruff or have a naturally oily scalp. Leaving the oil on for too long attracts dust and particles to the scalp. Different hair oils have different benefits and you can select one according to your hair concern just don't go overboard with it.
Read More► All You Need to Know About a Cellular Detox And Cleansing
How one can lose weight is a hot topic, but a lot of people also face an underweight problem. They try different methods with little or no success. Advice from friends and family members may not be helpful. To gain weight, choosing the right method is difficult.
For thin people, it is very easy to start eating food full of fat to gain weight quickly, but it's an unhealthy and dangerous way. Lakshita Jain, Certified Clinical Dietician, Lecturer, Diabetes Educator, Meat Technologist, and Founder of NUTR shares a complete weight gain meal plan that should consist of whole multi-grains, vegetables, fresh fruits, protein and dairy products.
Body Type: There are three types of bodies, and one is ectomorph. Ectomorph individuals can eat any portions and still find it difficult to gain weight and muscles. No amount of food helps them put on weight. A slight modification can help them.
Calories: Increase calories in your diet. Add 500 plus Calories to your daily meals. From your regular food start adding one more portion. For example, if you eat two chapatis per meal -- eat three and stuff it with high fibrous vegetables like bottle gourd, spinach, potatoes etc. You can also stuff it with paneer or combine chapati with two sabzi, one lentil and curd.
Early morning: Have two spoons of ghee with turmeric and black pepper. Ghee is calorie-rich which helps to increase your daily calories and the combination will help you with digestion, joint pain and improving skin.
Breakfast: Protein based smoothies (Dairy/ nut milk + oats + Nuts and seeds + protein supplement + honey) + 4 whole eggs + 2 Banana Or Stuffed potato chapati (3) + Mix veg sabzi + Mix veg achar + Milk
Brunch: 4-5 servings of fruits + nuts and seeds + 1 Tall glass of buttermilk
Lunch: Any 2 sabzi + Dal + Stuffed chapati (3)
Evening: Grilled paneer/ chicken/ Boiled eggs + Saute veggies + Protein shake
Dinner: Oats Uthappam (3) + Sambhar (2 cups) + Coconut Chutney
1 Hour After Dinner:
Banana Shake: 1 Banana + 2 whole eggs + Full cream milk (Blend)
How to gain weight?
Eat small, frequent meals to help build a healthy appetite. Plan for 3 meals and 2-3 snacks each day.
Quick Snack ideas- Rajma rolls, paneer rolls, soya rolls, Cheese, yoghurt and fruit, peanut butter toast, fruit and nut mixes, hard-boiled eggs, tuna or egg salad
Quick Meal ideas- baked potato topped with chilli, vegetable and rice stir-fry, chicken or taco, quesadilla, Dal soup.
Between Meals and Snacks:
* Save your appetite for planned meals and snacks. Avoid eating little bits of food all day long.
* Drink water between meals and snacks. Beverages fill you up and leave no room for food.
* Limit candy, chips, cake, cookies, and sweetened beverages. These foods provide little nutrition and can ruin your appetite for meals.
* Include physical activity each day. Light exercise improves appetite.
Read More► Back To Basics To Adjust With Seasonal Changes
Singapore, Aug 20 (IANS) Singapore will pilot a home isolation for fully vaccinated Covid-19 patients with mild or no symptoms soon, the Ministry of Health said in statement.With much more local and global data showing that fully vaccinated Covid-19 patients have a much lower risk of developing severe disease, "we are piloting a home-centric care model" from August 30, Xinhua news agency quoted the statement issued on Thursday as saying.These patients will spend the first few days in a medical facility before moving to home isolation. By then, the viral loads of vaccinated patients would have dropped, said the Ministry.The patients and their household members must both be fully vaccinated and must not belong to any vulnerable groups, such as the elderly or immunocompromised.These patients also need to have a suitable home setting, where they can be isolated from the rest of their household, the Ministry added.During Home Isolation, the patients and their household members are required to remain in their place of residence, and the patients will be provided with access to 24/7 telemedicine services.The patients will be subject to a Polymerase Chain Reaction (PCR) swab on the ninth day of illness to determine if they could be discharged from isolation, while all household members will be placed on a daily Antigen Rapid Test (ART) testing regimen for early detection of potential infection.The Ministry said they would closely monitor the pilot's outcomes, and study if more patients may benefit from this mode of recovery in a safe manner.It also announced Thursday a series of measures to further ease the community measures to contain the spread of the virus. The easing involves mainly increasing the size of masked-on events and religious services.According to the Ministry, 77 per cent of the population has received two doses of Covid-19 vaccines, and 82 per cent has received at least one dose.--IANSksk/