Shravan - ?????? Health Tips

Shravan - Health Tips

By Manasi Joshi  on: 22 August 2018
Rate this: 
 0 Rating  based on 0 Reviews

Tips to gain health during Shravan:

Shravan Maas, a holy month in Hindu calendar, usually comes somewhere between early August to mid September. In this month, the weather in India is humid, cloudy & moist. Hence, the chances of infections are high. Because of such a weather, the risk of indigestion and food borne infections are high. It is also said that digestion is slower/ sluggish during this season. Hence, it is advised to avoid non-vegetarian food, onion & garlic during this month.

There are many people who fast during this holy month once or twice a week. The aim of these fasts is to bring good health, reduce the stress on your digestive system by giving it a periodic rest from digesting high calorie & fat food and minimize the risk of indigestion & food borne infections.

But usually, people end up eating high carbohydrate (that too mostly starchy foods), high fat, fried foods during the fasts, thus leading to increased load on digestive system. This is exactly opposite of what we aim to achieve. Many people complain of acidity, heartburns & indigestion post fasting. Let's achieve good health this Shravan & enjoy weather with good health.

Tips for healthy fast:

  1. Make healthy food choices. They can be variety of fruits (no juices), cucumber, Bhagar / Jungle Rice (in Marathi ??? / ????? ??????, in hindi ???? ?? ???? / ?????), dryfruits, nuts , milk & other dairy products (curd, buttermilk, clarified butter- ??? / ??), boiled potato, Amaranth (???????) etc.
  2. Avoid staying without food for the whole day as it sends signal of starvation to your brain leading to reduced metabolic rate (calorie burning capasity). This can also lead to overeating at dinner.
  3. Use homemade cow's ghee for cooking. (It is easy to digest compared to oils as it contains MCT)
  4. Avoid fried foods and sago (????????).
  5. Portion control is the key.
  6. Do not skip exercise.
  7. Drink adequate water to stay hydrated.
  8. Have normal dinner . Do not overeat.
  9. One can aim for a detox plan once in this month. (Frequent detox can destroy healthy GI microflora). Visit a qualified dietitians for a detox diet plan.

Tips to increase protein intake:

Many people avoid eating meat & eggs during this holy month. Because of that, their concerns are about meeting daily protein needs. Here is a good news for you…  You can meet your daily protein  requirements with vegetarian food sources.

People who have vegetarian lifestyle can also follow these tips for daily meals.

  1. Include daal, pulses, sprouts etc. in daily diet.
  2. Include dairy products like cow's milk, curd, paneer, buttermilk (???) etc. in the daily diet.
  3. Almonds, walnuts, peanuts, cashew nuts, sunflower seeds, sesame seeds, etc. can be added to daily meals to increase proteins in diet.
  4. We can use dryfruits or dryfruit powders, peanut powder, sprouts, paneer cubes, tofu cubes or boiled rajma, chhole etc. in salad dressings.
  5. We can add soaked daals, besan, groundnut powder or sesame seeds to vegetables to increase proteins.

Points to remember :

  1. Portion control is a key. One must remember to have these foods in recommended portion size.
  2. Excess calories in any form (carbohydrates, proteins or fats) can lead to increased fat deposits & weight gain.
  3. Avoid supplements as long as it is not clinically required or recommended by your Doctor / qualified dietitian.
  4. One must incorporate Vit C & B complex rich foods in diet to enhance protein absorption.
  5. Exercise is must for utilization of proteins & increase lean (muscle) weight.
  6. People with kidney problems or high uric acid should avoid having high protein foods on your own. Please consult a qualified dietitian.
  7. People with Thyroid problems & PCOS should consult qualified dietitian before starting soya products & some goitrogenic  foods that are high protein.

 


Tags:

 Related Blogs:
Why am I not losing weight?
18 July 2018
Lately, with increased awareness about health and diet, we are being bombarded by health tips. Some come from family, some from friends, some from social media and some from diet quacks. As a layman, it is natural to try to follow all of them at the same time. Generally speaking, most of them (rightly so) focus on the importance of healthy diet, regular exercise and avoiding junk food. We often come across many people (or sometime, we ourselves too experience this) who whine, "I exercise regularly, eat healthy food, do not eat junk food but I still am not losing weight". It is important to note that there can be multiple hidden factors that are pulling you back or giving slow results or, in some cases, not giving any results at all. Together, let's decode these factors: 1. Balance in meals: It is very good that you identified the need of switching to healthy meal habits. Kudos !!!  Here, you have won the first step of the battle. It is really important to skip junk food & switch to homemade food and / or healthy food. But in addition to that, while planning your diet, we dietitians / nutritionists see to the ratio of macronutrients (carbohydrates, proteins & fats) in your daily diet. We even take care of the factors like choosing complex carbohydrates over simple, meeting the protein needs, selecting healthy fats (and not running away from fats - they are not our enemies). We know the importance of different micronutrients (vitamins & minerals) in the weight loss journey. From dieticians' perspective, meeting their requirements is equally important. 2.  Gap between two meals: Usually, people tend to neglect this factor. But meal gap significantly affects weight loss. Longer gaps between two meals (i.e. eating only one meal or two meals a day & not eating throughout the day or skipping meals to reduce calorie intake) sends signals of starvation to the brain, leading to reduced metabolic rate. Few people do exactly opposite of that. They eat very small frequent meals. But munching in a bite or two every now & then can increase Insulin resistance making the weight loss difficult ('they' say that it is to prevent overeating). This also increases risk of Diabetes. A qualified dietitian does not run behind such timely trends. While planning your diet, they consider these factors. 3. Eating meals that are far different from one's traditional / cultural meals or the meals that are not sustainable There are so many 'crash diet' trends available in the fitness industry. They are cast out of the same mould for everyone. Each & every individual is different (even two people from one family are not same). The aspects of differences are many, to name a few, physical, cultural, climatic etc. Therefore, these diets do not suit everyone. And if they are far different from one's cultural & traditional meal pattern or not suitable for the climatic conditions of the place of one's residence, these diets cannot be followed for long run. Hence, the results achieved (if any) are also not sustainable.  4. Social inconvenience in meal choice We love sharing mealtime with friends & family. And when you are on some strict dietary restriction (I actually want to say 'some weird fancy crash diet'), it becomes socially inconvenient or difficult for you to follow these restrictions. Imagine that your friends / family members are eating your favorite dish, which is not a part of your 'fancy diet plan' or these are your fasting hours. In this situation, you are left with no option than to stare at their dishes. Or, you can concede defeat to your temptation and fail at your diet plan and feel guilty. 5. Track what you are losing, fats or muscles? Skipping meals, following crash diets / liquid diets, taking some magic(???) shakes instead of meals are some trends lately. They are popular because they give results. It is quite obvious. Low calorie intake leads to weight loss. But is that a healthy weight loss? What are you losing? fats or muscles? The answer, here, is 'muscles'. Yes, you are losing your precious muscle weight. And when you lose your body muscle weight, it leads to reduced metabolic rate. Secondly, your muscles hold your skeleton in place. If your muscles are weak, they cannot provide support to your skeleton. The least that can happen is body posture changes & sagged skin.   6. Exercise We can not only focus on calorie intake. We need to consider the expenditure as well. The simple logic is: Intake < expenditure leads to weight loss. However, it's a mistake to just keep on reducing the intake. Calorie expenditure also needs to be increased by increasing physical activity. For this, the key is consistency in appropriate intensity of exercise for sufficient duration. Exercise also helps us accelerate our metabolic rate. Hence, regular physical activity is mandatory to reduce weight. 7. Clinical factors There are many other clinical factors such as Hormonal imbalance (like PCOS, Thyroid etc.), chronic diseases (like Diabetes, Heart diseases, High BP etc.) which can lower the rate of weight loss. In such cases, our first aim should be to get these clinical factors under control & weight loss goes hand in hand. We just cannot focus on one factor & neglect the other. If your health adviser is only focusing on the numbers on the weighing scale, think twice before following those fancy diets. I am sure that you do not want to end up in additional health issues.    8. Consistency: Last but not the least; consistency is the key to stay fit & healthy. For that, one must accept healthy lifestyle. Anything that is temporary (let that be a diet or activity) doesn't give sustainable results. Before following any diet or lifestyle change, ask yourself a few questions: Can I follow it for long run or is it a temporary change? Can I merge this change in my routine / culture etc. making it sustainable? 9. Is the weight loss achieved sustainable? The answer lies in all the points discussed above. If you do not meet daily requirements of macronutrients and lose muscle weight instead, this leads to reduced metabolic rate (calorie burning capacity). And if the diet you are following is not going to sustain for long run (far different from your traditional diet), when you switch back to your traditional meals, weight bounces back rapidly. And in most of the cases, you gain more weight than what you had lost. Whoa!!! It sounds too much after reading. How can I do it?? It's simple.... just visit a qualified dietitian and let them (him / her) handle it. They will give you a tailor-made diet chart that is for 'YOU'. Choose your dietitian wisely. And most importantly, just stay consistent & believe in yourself. You CAN do it.
Navaratri Special Dietary Guidelines
10 October 2018
  This year the auspicious festival of Navaratri starts today on 10th October and will continue till 18th October. Festive celebration take different forms like puja, dandiya etc. Like most Indian festivals, this is a celebration with colourful clothes, music, dance etc. Many people fast for these 9 days of the festival for religious reasons. Some eat foods that are (religiously) allowed during the fast. But they end up eating starchy, high fat & heavy to digest foods consistently for 9 days. This leads to Acidity, Heart burns & indigestion, etc. Some people eat raw foods or even liquids which turns out to be a very low calorie diet. They get fatigue, tiredness & feel lethargic. Some people think intentionally opportunistic like "I am anyway going to keep fast for 9 days, so why not go on 'fruit diet' or 'raw foods diet' and lose weight?" And they lose weight with these 'crash Diets' during festive seasons. But as this cannot be a long term diet, the results are not sustainable.  It must be carved in our minds that the purpose of these fasts is not to starve oneself, but to give rest to one's digestive tract. Once can notice that spicy food, pungent flavors like onions and garlic etc are forbidden during these days.   Let us keep aside all diet related confusions for these days & talk about the healthy diet. Healthy food choices: Fruits, veggies like pumpkin, sweet potato, potato, cucumber etc., Dryfuits & nuts like almonds, walnuts, black raisins, dried figs, dates & peanuts etc., Milk (Cow's) & other milk products like curd, buttermilk buttermilk (???/ ???), paneer etc., Rajgira and Bhagar (in Marathi ??? / ????? ??????, in Hindi ???? ?? ????)  Tips one should not forget: 1. Avoid fried foods. 2. Avoid sago (????????). 3. Instead of oil, use homemade cow's ghee (It is easy to digest compared to oils as it contains MCT). One can also use cold pressed Groundnut oil in limited portions. 4. Have 5-6 small frequent meals throughout the day. Avoid long gaps (more than 4 hours) between 2 meals. Not eating anything throughout the day is unhealthy. It leads to starvation & excessive muscle loss. 5. Stay hydrated. Drink 2-3 lit water per day. 6. Avoid sweet preparations, fruit juices, khoa. Replace sugar with jaggary (????/) or honey. 7. Avoid excess consumption of tea or coffee. (Not more than 2 cups per day- 1 cup =  125 ml). Instead go for green tea. 8. Portion control is a key. 9. Moderate intensity exercise is allowed during these days. Healthy Diet can have: 1. 3-4 servings of fruits & veggies per day. 2. Handful of nuts & dryfruits per day. 3. 2-3 liters of water per day. One can add beverages in daily diet like: green tea, buttermilk (???/ ???), nimbu pani, milk etc. 4. 2-3 portions of Rajgira or Bhagar per day. 5. Groundnut oil or Ghee 2-3 tsp/day. (Measure melted ghee).
Manasi Joshi

 View Profile

M.Sc. Dietetics & Certified Diabetes Educator , Netherlands 

Manasi Joshi is a renowned freelance Dietitian & Diabetes educator from Pune, India with expertise in different streams in Dietetics such as Clinical Nutrition, Diabetes Management, Sports & Fitness Nutrition and Lifestyle Modification. She is not just a professional dietician, but herself is a foodie.  Therefore, she always aims at finding a golden middle of your health and treating your taste buds. Rather than current trends like crash diet, meal replacers, skipping meals etc., she firmly believes in healthy food habits and natural ways to optimize lifestyle. Hence, she typically advocates seasonal and indigenous food habits.In order to keep up with the pace of our busy schedules, Manasi has adapted to online diet consultation program. So, save your precious time by connecting with her on a single click and invest it in your favorite sport, or spend it with your family.Manasi has happy customers accross the globe (India, USA, Europe, & Australia etc.) Scientific approach to Manasi's consultation originates not only from  her attitude, but also from her active participation in research programs at different stages of her career. She is proficient in the field of clinical nutrition in versatile specializations such as Diabetes, Hypertension, Cardiac diseases, Liver diseases, Neurology, Nephrology & Critical Care. She also has rich experience in lifestyle related disorders and weight management.  During a community based nutritional research project conducted at KEM Hospital, Pune, in her role as a research assistant, she has done nutritional assessment & given dietary guidance and counseling to adolescent girls & boys, pregnant women & their families.
Manasi Joshi
Dt. Manasi Joshi
M.Sc. Dietetics & Certified Diabetes Educator Register Now!

Recent Posts

Categories

By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree