Chihealth - One stop Preventive Healthcare

AEROBIC EXERCISES

2010-01-04T20:48:00.001-08:00

Technology today has provided us with innumerable comforts that have simplified our lives a great deal. However, this comfort has come with a price. The lack of physical activity has brought with it many health problems. People are now looking for ways to combat these problems, and one of the most popular ways has been aerobic exercises.

Aerobic exercise is defined as any repetitive physical activity that is done long and hard enough, to enhance circulatory and respiratory efficiency. Aerobic means `with oxygen` and it requires the lungs and heart to meet the body’s increased oxygen demand. Some examples are running, swimming, cycling and skipping.

Types of aerobics

Low Impact Aerobics

http://www.aerobic.org/aerobic/types/lowimpactaerobics.asp

In this exercise, at least one foot is in constant contact with the floor, which makes it easy to do without putting much strain on the tissues. Low-impact aerobics are perfectly suitable for pregnant women, obese people and seniors.

Water Aerobics
http://www.aerobic.org/aerobic/types/wateraerobics.asp

It does not cause much stress or strain to the joints of the body, making it really enjoyable and entertaining. This is an excellent method to burn out unwanted flab from the body and build inner strength.

Step aerobics

http://www.aerobic.org/aerobic/types/stepaerobics.asp

Step aerobics is a form of exercise that burns calories and improves cardiovascular health. Step aerobics uses a riser or step that participants step on and off of, burning more calories and working the heart and lungs harder. All that is required is a flat surface and an aerobic stepping platform.

Sport Aerobics
http://www.aerobic.org/aerobic/types/danceaerobics.asp
http://www.aerobic.org/aerobic/types/sportsaerobics.asp

This sport generates a chance for adolescents, and adult individuals to compete in a sport that demands less risk than gymnastics while keeping the artistic quality and fun of aerobics.

Health Benefits of Aerobics

Reduces the risk of chronic ailments including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer.
Strengthens the heart, to pump blood more efficiently to all the parts of the body.
Helps in burning calories.
It’s the best bet for those, who want to quit addictions like alcohol and smoking, because it reduces a person's craving for these.
Improves immunity making you less prone to minor viral infections such as cold and flu.
Keeps your muscles strong.

The most important thing is to be able to do any kind of aerobic exercise regularly. Therefore the best aerobic program is the one you enjoy and will stick to!!

A New Year and a new YOU?

2009-12-29T23:17:00.000-08:00

Let these New Year resolutions help you turn over a healthy new leaf:

1. I shall eat sensibly and not try FAD diets
Don't be tempted by the promise of super-fast results. The way to reach and maintain healthy weight is to adapt your lifestyle gradually, to reduce the amount you eat, include healthy foods and be more active. Crash diet aren't good for your health and they don't work in the long run.

2. I will eat breakfast everyday
This is a very worthwhile resolution, because a good breakfast provides the energy you need to begin your day. Make a healthy choice for breakfast as it can help in maintaining a healthy body weight. Remember that skipping breakfast will not help you to lose weight.

3. I will eat more fruits and vegetables
Get your natural dose of vitamins and minerals through fresh fruits and veggies. These are generally low in fat, help to fill you up and make very healthy snacks if you get hungry in between meals.

4. I shall limit sugary and salty foods

It's a good idea to try to cut down on foods and drinks that contain lots of added sugar, such as biscuits, cookies, sweets, jams and sugary juices and soft drinks. As for salt, it's important to cut down on salt as it contains sodium and having too much sodium can raise the blood pressure. Most of the salt in our diet comes from processed, packaged, restaurant, or fast food. So check the food labels and opt for lower sodium content foods.

5. I shall limit refined grain products

Avoid refined grain products like white breads, pastas,noodles and foods made with "maida". Instead go for whole grain cereals and legumes which are long lasting form of energy and will keep you full for longer.

6. I shall drink more water

Replace your calorie laden beverages like sodas, sugary drinks, excessive teas and coffees with plain water. Carry a refillable water bottle at all times to ensure that you are well hydrated throughout the day.

7. I shall start exercising and be regular

Being physically active is a vital part of a healthy lifestyle and one of the best ways to lose weight and keep it off. Regular physical activity and exercise will make any healthy eating plan work even better. Whatever form of physical workout you choose, let it be enjoyable and try to do it regularly.

8. I will cut down on alcohol and STOP smoking

There is nothing wrong with an occasional drink, but drinking too much can cause problems. Alcohol is also source of "empty calories", so cutting down could help in controlling weight. Avoid binge drinking as drinking heavily over a long period can damage the liver.

Smoking harms nearly every organ of the body and diminishes a person's overall health. The combination of smoking, liberal drinking and poor nutrition conceivably elevates the risk for various chronic diseases such as cancer and cardiovascular disease.

So usher in the 2010 with some healthy resolutions to make it a "Happy, Healthy & Prosperous" New Year !

Cheers !

HOW STRONG IS YOUR BACK?

2009-12-28T22:41:00.001-08:00

Back Pain is one of the most prevalent problems in corporate employees. The Health Care Welfare Society [Mumbai, India], an NGO, surveyed 3,200 professionals between the ages of 25 and 40 and found that a majority of them suffered from back pain after sitting for eight hours at a stretch.

Common Causes of Back pain

Muscle strain or spasm
Sprain of ligaments
Muscle Weakness
Sitting too long in same position
Slipped disc
Spondylosis

Postures to avoid back pain

Good Posture: Always sit / walk straight. While sleeping do not lie on your tummy.
Take a break: Avoid sitting in a chair for longer than 30 minutes at a time; get up and move around.
Practice relaxation techniques: Relax your back muscles, when you're sitting in one place for a long time. Stretch your upper and lower back. Hold the stretch for 5-10 seconds and slowly release.
Drop the load: Exercise for 4-5 times a week to shed extra weight (if any). Aerobic exercise or yogasanas are good for preventing back pain.
Exercise your back & Abdomen: Back exercises strengthen back muscles. Abdominal crunches strengthen abdominal muscles and this decreases the tendency towards back pain.

Good posture and back support are critical for reducing the incidence and levels of back pain. The result is freedom from back pain and a stronger, healthier back.

JUNK FOODS

2009-11-29T21:51:00.000-08:00

Junk food is everywhere. It’s become more of a convenient food to most of us, be it a sugar-laden biscuit or cake, chips, soft drinks, sweets, fast food like burgers or pizzas. We always associate the western foods to being junk, but even Indian foods like mixtures, murrukus, vadas, sweets or even some of the yummy evening chaats can be considered pleasurable only to the palate.

How do we define junk foods? Junk foods are those foods that are high in calories but low in other nutrition aspects. Read on to know what ill effects junk foods can have on you…..

Harmful Effects of Junk Food:

The regular consumption of junk food is the leading cause for obesity and excess weight.
Consumption of soft drinks containing sugar has been linked to weight gain and an increased risk for development of type 2 diabetes.
Also the consumption of soft drinks that contain phosphoric acid, hinders the calcium absorption and leads to calcium loss in the bones.
Junk foods increase the risk of heart disease.
High fat from junk food puts undue strain on the liver, causing damage to this essential organ.
Research has suggested that diets high in fat may also impair essential brain functions, like concentration and memory.
Flavorings and colorings present in junk foods can cause asthma, rashes.

Consumption of soft drinks alone can increase the risk for:

Osteoporosis : this can happen due to the phosphoric acid present in the soft drinks that leads to calcium loss in the bones
Weight gain and obesity
Tooth decay and dental caries due to the excess amount of sugars that sweeten the drink.

The junk food industry deliberately targets children to create brand preference. Children fall prey easily to the attractive advertisement, which would also include their favorite cartoon or super hero in the advertisement. Fast food chains use free toys to get the kids to buy their products. Artificial flavors like the tomato flavors in chips or strawberry flavors in wafers aimed at kids can be twice as sweet as the artificial flavors used in adult food. Parents also sometimes treat children with these foods to keep them from throwing tantrums. A better idea would be to reward them with something useful like a puzzle or a book instead of treating them to junk foods. You could even put your cooking skills to the test by making a healthy version of their favorite junk food and keep both happy.

Junking over a period of time becomes a habit. So try to stay away from it………..

FOOD COLOUR

2009-11-09T01:15:00.000-08:00

Colour is an important constituent of food. When we think of an apple, our mind shows a nice picture of a red apple, grapes are associated with blue or green colour. Addition of colour to food gives an attractive and appetizing appearance and also enhances its acceptability.

Ancient people used natural ingredients like saffron and ‘haldi’ or turmeric to give a rich orange or yellow color to various foods. Other natural foods such as carrots, grapes, spinach, tomatoes were also used as coloring agents.

With the advent of food technology we now have a wide range of artificial food colours as additives. A food colour is a substance that is added to food or drink to change its colour.
You can make a palak paneer look greener or a Manchurian look bright red. Food coloring is used both in commercial food production and sometimes even in home cooking.

So what are the advantages and the disadvantages of these? This is something that you probably have not given a thought to.

The main and only advantage of the food colour is to make the food look more appetizing. When natural colours like turmeric are used, they are some health benefits too.

The disadvantages of using artificial food colouring seem to outweigh the advantages. The disadvantages may vary from the colours causing simple allergies to some heavy metallic colours that can be carcinogenic or cancer-causing. And more often than not even the safe food colours are used in excessive amounts to give the food a nice colour, which may be harmful. Some of the artificial colours can even destroy the nutrients in the food because of their chemical composition.

Synthetic Food Colours, also known as Artificial Food Colours, are manufactured chemically and are the most commonly used dyes in the food, pharmaceutical and cosmetic industries. Some of the chemicals used may not be under permissible values and hence make the whole food colour unsafe.

Go Natural!!! Natural colourants are extracted from natural herbs and plant parts. For example kokam, beetroot and safflower form a very large source of natural coloring agents. Usage of food colours is not bad, but the right use of the right colour is most important. Use natural colours found in foods like greens, bright red tomatoes, white radish, and turmeric.

Did you know?
" Blue colour is believed to be an appetite suppressant. Your foods might not look appetizing when you eat from a blue plate. In the hospitality industry, blue plates are not normally used in food service”

World Food Day

2009-10-14T22:58:00.000-07:00

The Food and Agriculture Organization (FAO) of the United Nations celebrates World Food Day each year on 16th October, the day on which the Organization was founded in 1945.
FAO’s 180 member nations, and one member organization, the European Community, have pledged to improve:

• the nutritional levels and living standards of their people,

• the production and distribution of all food and agricultural products;

• the conditions of rural people and

• the conservation of natural resources and the promotion of sustainable development.

FAO's basic aim is to eliminate hunger and poverty. It has promoted world food security with the aim of ensuring for everyone, at all times and in all places, the physical and economic access to food.

Since 1981, World Food Day has adopted a different theme each year, in order to highlight areas needed for action and provide a common focus. The theme for 2009 is "Achieving food security in times of crisis".

It aims to heighten public awareness of the plight of the world's hungry and malnourished and to encourage people worldwide to take action against hunger.

This is a worldwide event designed to increase awareness, understanding and informed, year-round action to alleviate hunger. The ultimate goal of this initiative is to promote the concept that access to nutritious food is a fundamental human right and cannot be denied to any individual.

The World Food Prize is an international award recognizing the achievements of individuals who have advanced human development by improving the quality, quantity or availability of food in the world. The prize was created in 1986 by Nobel Peace Prize Laureate Norman Borlaug, and since 1990 has been sponsored by businessman and philanthropist John Ruan. The prize recognizes contributions in all fields involved in the world food supply — food and agriculture, science and technology, manufacturing, marketing, nutrition, economics, poverty alleviation, political leadership and the social sciences.

Six Indians have been awarded World Food Prize namely Prof. M.S. Swaminathan (1987), Dr. Verghese Kurien (1989), Dr. Gurdev Khush(1996), Dr. B.R. Barwale (1998), Dr. Surinder K. Vasal (2000), Dr. Modadugu Vijay Gupta (2005)

On October 16th, 2009, Delhi Chief Minister Sheila Dikshit will flag off a Run and Walkathon in New Delhi to celebrate World Food Day.

http://www.fao.org/getinvolved/worldfoodday/en/

EYE CARE

2009-10-08T21:01:00.000-07:00

William Blake described the eyes as the "windows of the soul." Our eyes and our vision are indeed the most important of our five senses. Given the important function our eyes perform for us, we ought to give them the best care possible. Eye care can be done in two simple ways:

Protecting your eyes and
Preventing eye problems

PROTECTING YOUR EYES
Protecting eyes from injury is one of the most basic things we can do to keep our vision healthy throughout our life.
1.) Wear protective eyewear like safety goggles, full face shields when working with power tools, chemicals or while riding a bike and so on.
2.) Healthy nutrition will help to fortify and improve the eye health. Therefore a diet rich in Vitamins A, E, and C is advised. Incorporate foods like carrots, squashes, bell peppers (red or green), papayas, and tomatoes, green leafy veggies like spinach, almonds, flaxseed, citrus fruits, cherries, grapes and plums, poultry & diary products.

PREVENTING EYE PROBLEMS
In addition to protecting eyes from accidents, early detection and treatment of eye problems is the best way to keep healthy vision.
1.) Avoid Ultraviolet Exposure
Ultraviolet (UV) light which form a portion of the sun's rays can cause eye diseases such as cataracts and macular degeneration. Therefore wear UV blocking sunglasses to protect your eyes from harsh sunlight.

2.) Avoid Eyestrain
The best cure for eyestrain is to give the eye muscles a rest.
i. Take frequent breaks from whatever you're doing.
ii. Close your eyes and give them nothing to look at for a while, or stare off into the distance for a moment.
iii. Room lighting should be diffused, not direct.

3.) Diabetic Eye Care
The major eye-disease risk for people with diabetes is diabetic retinopathy, in which abnormal blood vessels grow across the retina, damaging and sometimes permanently destroying vision. Diet, medication, and exercise are the key to controlling diabetes and reducing the risks of retinopathy.

4.) Cataract
Most forms of cataract develop in adult life. The only effective treatment for cataracts is to have them surgically removed. In order to lower the risk of cataracts or slow down the formation of cataracts one must get regular eye checkups done & include a healthy diet comprising of dark green leafy vegetables & fruits rich in Vitamins A, C & E.

5.) Age-related macular degeneration (ARMD)
It is a medical condition that is commonly seen in elderly people which results in irreversible loss of central vision.
Tips for ARMD patients:
i. Incorporate dark green leafy vegetables in the diet.
ii. Dietary supplements like vitamins C and E along with zinc play an important role in reducing retinal damage. (check with the eye physician for a recommendation)
iii. Quit smoking – as smoking impairs the body’s circulation, decreasing the efficiency of the retinal blood vessels.iv. Use low vision devices like magnifying glasses, special high power reading glasses.

6.) Hypertensive retinopathy
To prevent hypertensive retinopathy, a person with high blood pressure needs to control it by modifying the diet, exercising, and following medications as prescribed by the physician.

7.) Regular Checkups
Detecting the problem early arrests further damage to the eye thereby improving the chance of a successful treatment. It is always advisable to visit your ophthalmologist periodically.

Senior Citizens Day

2009-09-30T23:08:00.000-07:00

When we talk of senior citizens care,
It’s not only about nutrition, but also the love we share.

Many reasons affecting their nutritional status,
Like, about food choices they fuss.
When a spouse or a dear friend die,
Their depression would touch the sky.

Loss of their natural denture,
Or worrying about their future.

These are the few reasons I can state,
Let’s wake up to the light before it’s late.

Give them soft food without strong odor,
With different variety, in the meal add color.
Concentrate on iron and calcium,
With grated salads and greens make their foods yum!!!

The calorie requirements would be low,
As low values of metabolic rate they show.
Reduce sweets and fried food,
For digestion, calorie dense foods may not do good.

Encouraging them for early morning or evening walk,
Will give them some time, with a friend to talk.
From the golden sunshine during sunrise and sunset
The required Vitamin D they get.

Be with them in their emotional highs and low,
Some more extra love lets show.

LIVE A HEALTHIER LIFE ….…..STARTING TODAY

2009-09-24T23:00:00.000-07:00

"When diet goes wrong, medicine is of no use; when diet is correct, medicine is of no need"

This is a famous saying that throws light on the importance of nutrition. We meet the doctor when in need but neglect the diet when we feel we are healthy!!!
The National Nutrition Week was celebrated from 1st to 7th September 2009, in India. During this week , people actually give more importance to the diet or food pattern that they follow. But this should not just be limited for a week, and this requires your effort for a lifetime…. starting now. The topic of Nutrition is an ocean. But we have a small blog on basic nutrition for our dear clients. Read along to know more…..

ABC-TO GOOD HEALTH

Aim for fitness

Aim to manage your weight :Maintain a healthy weight for your height.
Be physically active: Diet is the spark and exercise is the fuel. Without both, no fire and no results.

Build a healthy base

Opt for a diet low in saturated fats and cholesterol. More the saturated fats and cholesterol, more the risk of heart problems.
Limit your intake of sugars: Keep extra sugars at bay, for diabetes you do not make way.
Prepare foods with less salt :Limit salt to maintain a healthy blood pressure

Choose sensibly

Let the food pyramid guide your food choices: To be healthy and fit, do not reverse it.
Choose a variety of grains and pulses : Colour your food right with yellow, brown and white.
Fruits & vegetables: Add more colour to your platter, to make you fitter.

Diet during Navaratri

2009-09-24T22:20:00.000-07:00

Nav means “nine” and also means “new”, ratri is “night”, the time for rest and rejuvenation … so nine days and nights to relax.

Most devotees take only a single meal during the day. Non-vegetarian food is totally avoided. Rest during Navratri and eat only certain kinds of food – just fruits or phalahaar or non-cereal food. Essentially, this means no lentils or grains. Also salt is restricted to sendha namak or rock salt. Some people confine to milk and fruits during the nine days.

Some devotees only observe fast during three days i.e., first fast during any one of the first three days and second fast during any one of the next three and last in any one of final three days.

But is your Navratri fast actually turning out to be a fattening feast?

Here are a few things to consider during this festival season -

During Navratri do not end up having puris, instead have rotis.
Do not binge during the Navratri by skipping breakfast or lunch but overeating in the evening.
Have milk and fruits like bananas, which are calorie-rich and would almost give you your calorific requirement in the day, and the dinner can be a healthy one instead of a feast.
A typical Indian meal with a green vegetable, two rotis (with ghee or oil), dal, curd, salad comes to be around 500-600 calories depending on the amount of oil used and quantity of servings but the sweets add up the count to 1,000 calories. So be careful about the portion size.
Sweets, namkeens etc are much more fattening than a typical Indian meal.
A diet completely without fruits and vegetables is devoid of fiber and vitamins, and full of carbohydrate and fats. So start your meal with a salad and eat fruit whenever possible instead of sweets.

Just remember : Fasting doesn’t make up for bingeing.

Diet during Ramadan

2009-09-24T22:15:00.000-07:00

Ramzan is the ninth month according to Islamic Lunar calendar. Ramzan (written as Ramadan) is derived from the Arabic root word 'ramida' or 'arramad' that means intense scorching heat and dryness, especially of the ground. Others said it is so called because Ramadan scorches out the sins as it burns the ground. The month of Ramadan lasts for 29 or 30 days depending on the sighting of the moon. If the moon is sighted on the night of 29th fast then the month of Shawwal begins from tomorrow and Ramadan is over. The 1st of Shawwal is the Eid also know as Eid-ul-fitr.

The fast of Ramadan is rigorous, during long and hot summer days, it may be required observe the fast for as many as sixteen or more hours at a time.

To ensure adequate nutrition and continued good health, follow these tips:

Plan your schedule and meals ahead of time in order to make sure you get the nutrients, hydration, and rest that you need.
Morning meal is generally recognized as the single most important meal of the day. Do not overeat, though. Focus on taking in foods that are rich in complex carbohydrates and protein, fruits or vegetables, and plenty of water. For example: an egg on whole-grain toast etc
Avoid gorging yourself when breaking the fast at sunset. Break your fast with dates and either milk, water, or fruit juice.
After the prayer, continue with a light starter such as soup as after a long period of fasting fluids are important to bring blood sugar level up without overdoing it.
During the early evening, have a healthy and balanced dinner. Do not overeat, and be sure to drink a few more glasses of fluids.
Serve yourself, your family, and guests a "dessert" of fresh fruit and nuts. There are lovely choices available in this season, and they are much healthier than chocolates and candy.
Sip on water throughout the evening. Aim for 8 glasses by bedtime.
Avoid fried and spicy foods in excess as they may cause heartburn or indigestion.
Light exercise, such as walking for 15-20 minutes, is best done in the evening hours. Limit your physical activity. Rest if possible. Light exercise, such as walking for 15-20 minutes, is best done in the evening hours
Organize your schedule so that you get enough sleep.
Prior to Ramadan, consulting a doctor is recommended to discuss about the safety of fasting in individual health circumstances. Even if you are generally healthy, Ramadan will take a toll on your eating habits.

Eating Out

2009-09-21T05:14:00.000-07:00

This is a word the weight watchers would actually hate to hear. But for many they are pleasurable and some inevitable. I have always seen my clients come back and tell me that they put on weight when they usually eat out. I do not agree with them completely.

Yes there is definitely fatter present in the restaurant food than home. It’s also the healthy food choices that you need to make for the food to not show on the tummy.

Here are a few examples at certain restaurants that you do to make your meal options healthy.

Udupi Restaurant

Have idlis with sambar other than the chutneys.
Do not top it up with the vada. Keep the meal simple.
Ask for the dosas or utappams with less oil or to be made without oil.
Do not indulge in the yummy pooris.
Khara bath can be a good option unless they are very oily.

Chinese restaurants

Start your meal with a clear soup; do not indulge in creamy soups.
Reduce the portion size of the starters that you consume.
Ask for the steamed ones instead of the fried ones
Eat steamed rice, noodles instead of fried rice, noodles.
Request the chef or when you place an order to cook your food with minimum oil.
Check on the method of preparation of the food, check if he vegetables or meat is fried in oil before adding it into the gravy. So that you can have smaller portions of it as your share if not avoid it.

Mughlai Restaurants

Grilled kebabs are a healthier option than fried kebabs.
Opt for the tandoor rotis instead of the paratas with excess oil/butter.
Select simple gravies instead of the makani (butter) gravies.

Italian/Mexican

Opt for the tomato based gravies and dishes instead of the cream based gravies.

Fast food joints

While ordering a pav bhaji ask for toasted pav instead or the roasted butter pav
Sandwiches are always a better option than the Vada pav.

" Check out the next time when you eat out and remember these"

Premenstrual syndrome (PMS)

2009-07-13T00:24:00.000-07:00

Women experience premenstrual mood and body changes in a syndromic manner; this is called premenstrual syndrome. She tries to cope with this regular stress by resorting to medications or treatment. However, most women do not realize that dietary changes and correction of existing imbalances or deficiencies can restore normalcy or alleviate symptoms considerably. Food cravings are common components of this syndrome and can be countered by depending on larger portions of proteins.

Some dietary changes can help her to get over these symptoms

Cutting down on salt to reduce the fluid retention in the body which is one of the reasons for bloating, breast tenderness and weight gain in the premenstrual period.

Vitamin B complex, especially B6, has been identified as helping to reduce moodiness, fatigue and constipation associated with this phase.

Omega-3 fatty acids found in fish, flax seeds have been identified to reduce most physical and mood symptoms of PMS.

Avoidance of coffee, tea and alcohol has been shown to reduce the intensity and duration of PMS.

Some Changes in daily practices will help you cope with healthy meal preparation

Start your day with breakfast; include some form of milk in it. Curd is also a good option.
Understand calcium or iron content of regularly consumed foods and use them generously in the foods that you eat.

Fruits and vegetables, rich in antioxidants, should become part of your daily food pattern.
Taking fruits such as apples, oranges, or bananas along with a handful of nuts to the office can help reduce indulgence in junk foods.

Drinking adequate water intake is essential to avoid dehydration which can manifest as fatigue, poor concentration and headache.

Make protein a regular part of all meals. This can be done by including a mix of dairy products, dals, pulses, nuts and egg or meat in a meal.

Make salads as a part of your daily meal to get adequate fiber.

Use greens in the meals whenever possible to ensure adequate iron consumption.

Mushroom Magic

2009-07-13T00:14:00.000-07:00

Most often there are thoughts of mushroom being vegetarian or non vegetarian, but mushrooms are fungi bodies. Mushrooms are part of a larger group of plants known as fungi. A fungus is different from an ordinary green plant because it can’t make it’s own food.

Mushrooms come in many colors, shapes, and sizes. There are 38,000 different varieties. Some mushrooms are poisonous. So, never eat mushrooms that have been picked outside of a store. The most common mushroom that is raised for eating is the white button mushroom (Agaricus). Shitake, enoki, and oyster mushrooms are also raised for eating.

Mushrooms are rich in antioxidants (esp. selenium and ergothioneine). They help to remove the free radicals that damage the DNA and act as the spark for cancer and heart diseases, in the body.

Mushrooms are the only natural fresh food item with vitamin D; a serving of 4-5 white button mushrooms provides 12% of your daily needs of vitamin D. Vitamin D is required for healthy bones and teeth.

The copper in the mushrooms can keep up your energy levels throughout the day. Copper enhances the production of the red blood cells needed for the transport of oxygen in the body.

They have very less calorific value.
Mushrooms are virtually sodium free and brimming with potassium. Potassium is an important mineral many people do not get enough of. It aids in the maintenance of normal fluid and mineral balance, which helps control blood pressure. It also plays a role in making sure nerves and muscles, including the heart, function properly.

Green Tea & Its Benefits

2009-07-02T03:17:00.000-07:00

Green tea comes from the leaves of the plant Camellia Sinensis like black tea. Unlike black tea, which is fermented before drying, green tea is steamed, baked or pan heated to dry the leaves. Green tea, along with white tea is the least processed of all the tea varieties.

Benefits of Green Tea –

* Helps to boost immune system and immunity.

*Helps in lowering blood sugar.

*Helps prevent cavities and tooth decay.

*Helps reduce the risk of cancer.

*Helps lower bad cholesterol level and prevent heart disease.

*Protects cartilage by blocking the enzyme that destroys cartilage and reduces the risk of rheumatoid arthritis.

* Helps in reducing high blood pressure.

*Helps to relieve stress and anxiety.

*Helps in preventing obesity as it inhibits the movement of glucose in fat cells

*Works as an antibacterial and antiviral agent and helps in treating influenza and diarrhea.

* It removes free radicals from the body. This reduces the ageing of the skin.

In today's fast food era where we do not have control over our diets, a simple beverage like green tea can help us in maintaining a good health.

MAKE WAY FOR THE MANGO SEASON !!!

2009-04-29T00:27:00.000-07:00

One of the most delicious fruits, mango is truly called the ‘King of Fruits’. A tropical fruit, it comes in many different varieties, each of them totally delectable.

In addition to sumptuous tropical flavor, mangos deliver a host of nutrients and makes healthy eating a delightful sensory experience.

Mangoes are an incredibly healthy snack. You can eat the entire fruit for just over a hundred calories. High in fiber, virtually fat-free, and mangoes contain numerous vitamins like beta-carotene, and have been found to have powerful antioxidant and anticancer properties. It is easy to see why tropical mangoes are considered a super fruit.

There are numerous ways to enjoy your mango.

Mangoes can be sliced, diced, and julienned into fruit salads. They make a delightful, tangy addition to tossed green salads, also.
Pureed in the blender, mangoes add delectable sweetness to smoothies and creamy sauces over fruit salads.

Enjoy fresh mango chutney with diced mango, diced onions, a touch of vinegar, salt, and diced chilies.

Try diced mangoes on your cereal and use them as a dramatic garnish over grain or legume dishes.
Sorbets are a refreshing way to incorporate mangoes into your summer menus.

2009-04-28T01:53:00.000-07:00

SLEEP!! The missing mystery for Good Health

You are doing your regular cardios, cutting down your fatty foods and sweets intake. Despite all this, you still feel burned out? Can’t drop those extra kilos? and Don’t have the energy to greet each day with enthusiasm? So what is that you are missing?

Sleep deprivation inhibit one’s ability to lose weight – even while exercising and eating right!!

Yes, it's SLEEP that’s missing in the puzzle. Sleep is essential as it is the time when our bodies replenish; repairing the mental and physical wear-and-tear we suffer during the day. However, our "24/7" culture has created a sleep-deprived generation. Cell phones, computers and television keep our brains stimulated. Resulting in fatigue, poor health and, surprisingly, weight gain.

Research shows that sleep regulates mood and is related to learning and memory functions. Not only will getting your zzzzzs help you perform well at work, but it is also a critical factor in your health, weight and energy level.

Food is also related to sleep by appetite and metabolism. This link between appetite and sleep provides further evidence that sleep and obesity are linked.

Sleep disorders occur for a variety of reasons. They can be caused by stress, medical problems and lifestyle changes.

Before Bed it’s Better to Avoid -
• Caffeine: is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes. If you drink caffeinated drinks too close to bedtime, chances are it will keep you awake.
• Alcohol: Many people use alcohol to help them relax before bed, but the effect wear off and so they wake up in the middle of the night. Over time, alcohol-induced sleep becomes less restful, so sleeplessness will become a constant fact of life. I’m not saying you need to give up alcohol, but don’t use it like a sleeping pill; and if you have insomnia, I strongly recommend omitting alcohol for a few weeks to see if your sleep problem resolves.
• Large meals close to bedtime: when you lie down and try to sleep after a heavy dinner, your digestion will slow down, make you feel uncomfortable, and possibly keep you awake. It is recommended to eat dinner at least three hours before bed.
• Exercise: A good workout can make you more alert, speed up your metabolism and energize you for the day ahead, but exercise right before bedtime can lead to a poor night’s sleep. Thus properly timing exercise is necessary to maximize the beneficial effects. Sleep experts recommend exercising at least three hours before bedtime because body temperature is related to sleep. Body temperatures rise during exercise and it’s important to allow it to cool off before sleep.

Health is complex – if one part of the body suffers, you’re likely to see consequences in other areas of your life. Though diet and exercise are critical components of healthy lifestyles, it’s also important to remember that sleep is innately linked with our eating habits, our exercise routine and how we function on a daily basis. Getting proper amount of sleep each night is necessary to face the world with your best foot forward.

Sleep, along with good eating habits & good fitness routine is road to good health.

"Emotional Eating"

2009-04-01T11:36:00.000-07:00

Studies show that sometimes the strongest craving for food occurs, when people are under stress, or emotionally unstable. Many people turn to food for comfort - consciously or unconsciously - when they're facing emotions, such as stress, anger, anxiety, boredom, sadness or loneliness. Most often emotional eating leads to eating excess food, especially food that is high in calories and fat. When emotions determine your eating habits rather your stomach, it can quickly lead to overeating, weight gain and guilt.
Here are some tips to overcome this eating disorder

Learn to identify your triggers Figure out what really causes you to overeat.
Limit trigger foods Simply stop stocking your fridge and pantry with the foods you binge on.
Find alternatives to eating Prepare a list of activities that are personally appealing and handy. Perhaps go for a walk, listen to nostalgic music (anything that brings you back to a happy time)

Keep a food journal Logging your food will help to identify your toughest timeframes. It will also make you accountable, so perhaps you’ll be less apt to reach for unnecessary food.

Exercise regularly Daily exercise relieves stress and puts you in a positive mindset, which provides greater strength to pass on the unhealthy fare.

Get enough sleep Research shows that sleep deprivation can increase hunger by decreasing leptin levels, the appetite-regulating hormone that signals fullness. Furthermore, with adequate sleep, you’ll be less tired and have more resolve to fight off the urge to grab foods for comfort.

Don't Give Up
When you trip up -- because you will (We all do!), don't give up. Forgive yourself and start over the next day. Learning from your mistakes and focusing on the positive will go a long way making a healthier – YOU !!!

Summer Diet

2009-04-01T11:13:00.000-07:00

Summer has set in. The hot, blistering heat is not only exhausting, but drains our energy levels too. It is, therefore, important to maintain health by choosing the right kind of foods according to the climate we are in.
Nature has provided us with enough foods that are specific to seasons and are healthy. And this is also how we can adapt our body to the seasonal changes.
For summers, the key is to eat light and choose foods that have a cooling effect on the body. This helps the heart and digestive system to remain healthy and function well.
To cool off this hot summer, it is very essential to drink adequate quantities of water since we excrete water and salts by regular perspiration. Thus in order to keep our body cells hydrated, consumption of excess water and watery fluid is an unavoidable diet option On an average the total intake of water should be around 3-4lts per day.

Dilute fruit juice can be taken in liberal manner. But the use of sweetener needs to be limited in juice, otherwise a chance of acidity and heart burn, due to acid reflux, keeps on which can trouble health stability in this summer season.
Avoidance of carbonated drinks, chilled beer, or icy alcohol may look as excellent summer refreshment but it will create permanent damage of digestive system in scorching summer. You should prefer natural drinks like coconut water, dilute buttermilk, or lemon juice to beat the heat gracefully.
Reduced intake of meat products and Caffeine based product will be health friendly.
Dry fruits and heavy vegetables are to be avoided in summer to avoid the problem of indigestion and acid reflux. Heavy vegetables like spinach, carrot, garlic, onion, beetroot, pine apple, beetroot are to be avoided as much as possible during this time. If the temptation of mango cannot be overcome, the mangoes should be soaked in water overnight before consumption.

Instead of three heavy meals, look for small 4-5 meals with fresh fruit salad and sprouts kind of food. Cutting down abruptly on fried and junk food will keep the digestive system healthy and happy.
So stock up on the right foods and keep your body cool.
Cheers !!!

Chocolates - dark or white?

2009-03-19T22:46:00.000-07:00

The benefits of chocolates have been making news in the recent past. Chocolate manufacturers have lost no time in filling the supermarket shelves with 'healthy' chocolates. Chocoholics are loving the information on the goodness of chocolates.

Ok, so you've bought the latest 'health' chocolate from the store and are waiting to savor it. Before you do that, make sure to read the label. Claims apart, there might be nutrition and / or health related information. Check out the fat content, sugar content, calories (specially those from fat) and trans fat content (if any). Even though some of the manufacturers call their chocolates 'healthy' or 'dark', the content of cocoa solids might not be as high as required or the fat or sugar content might still be fairly high.

I agree that research has shown that dark chocolates are beneficial for health, but the ones that contain the said benefits need to have at least 70% cocoa. The high cocoa chocolates also have a bitter taste. Such chocolates contain antioxidants called flavonoids from cocoa solids. Flavonoids have cardio-protective properties. But remember that even the bitter chocolates contain sugar.

So, savor your chocolate but only in limited quantities. Go for bitter chocolates, higher the cocoa content, the better!

REAP THE BENEFITS OF SUNLIGHT

2009-03-12T19:54:00.000-07:00

The following article written by me was first published in the main edition of The Times of India, Bangalore, on August 05, 2004 under the column "Health Digest"

Sunlight touching our skin helps to manufacture vitamin D in the body. Brief and casual exposure of the face, arms and hands to sunlight is thought to equal about 200 I U vitamin D (5mg), and prolonged exposure may equal vitamin D at a level of 10,000 IU (250mg) daily. Ultraviolet light penetration depends on the amount of melanin (coloring pigment) present in the skin (the darker the better), clothing, blockage of effective rays by window glass, and the use of sunscreens. Sunlight is believed to reduce symptoms of depression, fatigue, insomnia and some cases of dermatitis.

Melatonin, an essential hormone for sleep, normally increases in production at night and decreases by morning. Melatonin also depends on sunlight for production. Depression is associated with low melatonin levels, and this is especially the case with people who become depressed during the shorter days of winter.

Long indoor-working hours, artificial lights, shift work, etc alters the biorhythm and reduces the production of melatonin. At least 20 to 30 minutes of early morning or late evening sunlight would be of immense help.

For sunshine benefits –
Ø Open your windows in the morning and evening and fill your home with sunlight
Ø Don’t lock yourself indoors or in air-conditioned homes and offices all the time
Ø Even if you work night shift, take a few minutes of outdoor sunlight at a convenient time
Ø Walk for at least 20 minutes in the outdoors, preferable early morning or late evening
Ø Deep breathe or meditate in the early hours of the day near an open window with sunrays touching the skin – this will relieve your stress
Ø Practice surya namaskar regularly. It is an excellent exercise

Probiotics - the new wave in nutrition

2009-03-05T23:30:00.000-08:00

Probiotics are creating news in the media and amongst healthcare professionals. They have been incorporated into foods with claims on health enhancement and they are being prescribed as supplements by some doctors.

What are probiotics and why is there an increased interest in this?
Probiotics are dietary supplements of live bacteria or yeasts which are believed to be healthy, and are finding use in the West. Lactic acid bacteria, the most commonly used probiotic is sometimes added to food to enhance the value. In India, however, the use of curd has been in practice for centuries. Curd is a great source of lactic acid bacteria which benefits gut health.

Recent research has focused on potential anti-cancer benefits from probiotics. Travellers' diarrhea, irritable bowel syndrome, lactose intolerance are some of the health problems that can be overcome with the help of probiotics. Ancient Indian wisdom has told us that curd or buttermilk (chhaas / lassi) helps to combat these minor health issues. Lactic acid bacteria also help to prevent gut infections.

Make sure to include at least 1 cup of curd or 2 glasses of buttermilk in your daily meal plan!

WATER – WHEN, WHY & HOW MUCH?

2009-02-27T07:02:00.000-08:00

The following article written by me was first published in the main edition of The Times of India, Bangalore, on Feb 05, 2004 under the column "Health Digest"

Water is a commodity that we take for granted. Yet we do not know so many things about water. For instance, a person is estimated to drink about 40,000 litres of water in his/her lifetime! Amazed?

When do we need water? Most definitely, when we are thirsty. Water has to be taken through out the day. Though there is some controversy about taking water before or during or after meals, there is no conclusive evidence to show that taking water at these times would cause harm. There is a possibility of the digestive enzymes getting diluted by taking water before or during or after meals. Fortunately, Indian cuisine usually has some gravy dishes in every meal and satisfies the requirement for water during meals. If one takes a dry meal with no gravy dishes, then water requirement increases. This is usually indicated by thirst.

Why do we need water? Water is required for digestion of food and elimination of waste products, lubrication for joints and eyes, regulation of body temperature, dilution of urine to prevent kidney stones and infections, to build tissues and so on. Water is vital for our existence.

How much water do we need? Generally an individual has to consume 1.5 - 2 litres of water a day, but many fail to do so! Though mild thirst is a good indicator of water requirement, many of us do not pay attention to subtle body signals. Therefore it becomes important to keep count of how much water we drink in a day. A quick way to find out if you drink adequate water - watch the color of your urine. Pale or almost colorless means your water intake is adequate. Yellow color means you need to drink more water! A quick formula to know how much water you need per day – 30 ml of water for every kg that you weigh. If you weigh 60 kgs, you need around 1800 ml of water per day. We need more water when we exercise.

Water enters our body through various foods and beverages too -
• Beverages - 62%
• Fruits and vegetables – 70 to 95%
• Milk - 87%
• Cereals – 10 to15%
• Bread - 40%
• Sweets & fats – 0 to 10%
Gravy dishes like dal tadka, rasam, sambar, vegetable gravies, buttermilk, raita, soup, etc have water content in them that is useful. Alcohol and caffeinated drinks are not counted in the total amount of water intake per day because these beverages have a diuretic effect – that is they remove water from the body by increasing urinary output.

Next time you want to raise a toast, say “Cheers” with water!

10 Useful Eating Tips for Night Workers

2009-02-20T02:32:00.000-08:00

Let your first meal of the day be large.
Be sure each meal is well balanced with adequate carbohydrates, proteins, vitamins, minerals and fiber.
You need to include plenty of vegetables in each meal and at least 2 fruits in your waking time.
Go for healthy snacks between meals, if you are hungry. Some suggestions for a healthy snack are whole wheat bread sandwiches, salad, nuts / dry fruits, sprouts.
Drink adequate amount of fluids (this does not include alcohol).
Avoid a large meal before bedtime.
Don't take caffeinated beverages before bedtime; don't drink too much of it during your waking hours either.
Taper off liquids as you end your shift so that you don't wake up during your sleep to go to the bathroom.
Avoid high fat and greasy foods.
Go easy on sweets, desserts and soft drinks.

2009-02-06T03:08:00.000-08:00

The following letter to the editor of The Times of India, Bangalore, was published in the newspaper on Thursday, Feb 05, 2009 -

With reference to your article "India not eating healthy" on the front page and "Cooking oil a silent killer?" on page 12 of today's (Feb 04, 2009) TOI, it's very discomforting to read the statistics of intake of healthy foods and trans fats.

Some of us are aware that even in the middle and upper classes, there's nutrition deficiency amidst plenty of food and overeating. Many of the processed foods that are heavily advertised and marketed, cause more harm than good. High intakes of trans fats, sugars, sodium and refined foods have paved the way for diseases like obesity, diabetes, coronary artery disease, hypertension, etc. We need to create better awareness in choosing the right foods, and eating for health. Food manufacturers and policy makers need to pay more attention to the ingredients that are used in ready-to-eat foods. Social messages on improving food habits targeting consumers, need to be aired to drive home the bottomline that prevention is always better than cure.

WORKING WOMEN - WATCH YOUR NUTRITION!

2009-01-28T21:33:00.000-08:00

Women are successful leaders and homemakers, breaking thru the proverbial glass ceiling. Amidst their great achievements, many a time they fail to pay attention to something as mundane as their meals. Many of them are aware that their diets are not perfect, yet they fail to make their meals healthy.

If you are a woman, here are some basic tips to keep you healthy and well-nourished -

Maintain normal weight. If you are overweight, lose the excess.

Watch your waistline. Don't allow it grow beyond 32 inches.

Don't skip meals. Eat your breakfast daily even though you might be in a hurry in the morning.

Along with the necessary calories, proteins and other nutrients, iron and calcium need your attention. Eat lots of green vegetables regularly.

Include a wide variety of foods in your daily diet; but keep refined foods, high fat and high sugar foods to a minimum.

When hungry, snack on dry fruits, nuts, popcorn, salads, or fruits.

Exercise regularly.

Avoid tobacco in all forms.

Get adequate sleep, rest and relaxation.

Your colleagues, friends and your family depend on you.......so take good care of your health.

PREVENT ADULT DISEASES IN CHILDREN

2009-01-23T02:00:00.000-08:00

This article written by me was originally published in the main edition of The Times of India on Jan 08, 2004 under the section 'Health Digest'

Every adult knows that people who maintain a healthy weight throughout life stay healthier and live longer than those who are overweight. The lifestyle habits that help keep us slim - exercise and a healthy diet - also cut our risk of diabetes, heart disease, high blood pressure, and some cancers. This knowledge has to be applied to children too. The problem of childhood obesity is increasing in our urban society. Childhood obesity leads to health problems, such as adult-onset diabetes, high blood pressure and heart disease.

Most of the overweight children become overweight adults. This happens because the number of fat cells that are formed in childhood does not reduce, as they grow older. Overweight children have more fat cells, which makes it more difficult for them to lose weight as adults. Children who are overweight might continue to have health risk even if they eventually lose weight.

Though there might be hereditary reasons for children getting health problems, their lifestyle is a major influence. The excess quantity & lack of quality in food, and the physical activity or lack of it, are the two major lifestyle influences on children’s weight and health.

Let’s prevent adult diseases in children by –

Involving family and teachers to play an important role in making sure that the children grow up into being healthy adults. Parents and teachers should set an example to the children by eating right themselves and by being physically fit.

Paying attention to children’s health, especially in elite schools that have canteens / cafeterias serving rich, high-calorie foods to the already well-fed children. The school needs to understand that food is a fuel for health and fitness rather than an item for comfort, or boredom reliever or to keep the taste buds happy. It is important to teach the children the value of good nutrition.

Helping children to pay attention to the natural hunger pangs rather than telling them to ‘clean up the plate’.

Not promising desserts or chocolates as rewards as this leads to unnecessary overload of calories; instead focusing on non-food rewards like a book or a game.

Stocking the kitchen with healthy foods that give children healthy choices.

When people eat healthful foods and stay physically active, their bodies find their way to a healthy size and shape in a pleasurable and sustainable way.

Nutrition trends in 2008

2008-12-26T20:22:00.000-08:00

As the year comes to an end, i reflect on the nutrition trends that made news - some within India and some outside.

The most significant one for Indians that hit the headlines was the change in BMI ranges, which redefined obesity. It might not have gone down well with many individuals who thought they were overweight and were suddenly thrust into the obese category. Weight loss programs and packages continued to announce themselves thru advertisements.

Low-carb diets were trashed by the West and diets began to move back towards low-fat / low calorie with a regular carb and protein intake. Vegetables, fruits, spices and beverages made news with their health-protective abilities. Nuts and dark chocolates were probably the most-talked about foods as contributors for good health. Eating "green" for a better environment and eating "local" and whole foods for better health, got a mention.

As we are about to enter 2009, let's work towards positive health thru better nutrition and wholesome diets. Good health is not about 'weight loss' only but is about complete wellness and well-being.

Here's wishing everyone "A Healthy, Fun-filled and Fabulous 2009".eat

“WEIGHT LOSS” – Sensible approach

2008-12-17T21:14:00.000-08:00

It has been proven beyond doubt that more and more people are becoming obese and suffering from weight problems due to hectic lifestyle that has become the norm of today. Teamed with fast foods which are heavy in their fat content, and very little physical activity, it is natural that people are gaining weight day-by-day.

At the beginning of each New Year is the resolution to finally accomplish that which has eluded you before: Weight Loss. Weight loss is perhaps one of the most often made resolutions just like it is also one of the most commonly broken resolves by the middle of February if not sooner.

Everybody looks for a magic pill that can help them effortlessly lose weight, while the experts tell that there is no such pill and that the best way to lose weight is through diet and exercise. Unfortunately, this is basically true. Also try not to rely too heavily on prescription or over the counter diet pills. Even fad diets can be a pitfall.

"Combining proper exercise with a healthy diet is the way to Good Health."

Key to Weight Loss

Self esteem: is an important aspect of weight loss. Without a hopeful outlook on your situation, you are doomed to failure. You need to always have your goal in sight.

Motivation: is the will inside us to accomplish whatever goal we set. While it is easy to be motivated at the beginning of any weight loss programs, it gets harder and harder to maintain the level of motivation.

Commitment: is very important in order to follow the lifestyle modifications which any weight loss plan involves.

Determination: Your weight loss goals and the success that you have in losing weight is directly proportional to the amount of determination that you have.

Common sense says that you should not put all of your eggs in one basket. You should attack your weight loss goals from many angles. This will give you a better chance at success. A practically well planned diet and will power combined with a multitude and variety of exercise options that are used with a high level of determination will help you to lose weight.

Yes, losing weight can be good for your health but it has to be done in a safe fashion.

Approach:

Change your outlook towards food.

Analyzing the reasons why you tend to overeat. Some possible reasons could be due to boredom, depression, actual hunger, etc.

Set realistic goals - Setting unrealistic weight loss goals is the most common reason as to why most people lose their motivation.

It is important to love yourself and not keep wishing to be someone else. Appreciating yourself and your body will take the pressure off from having to lose weight and this will automatically boost your motivation levels.

Focus on the positive points in yourself rather than concentrating on all the negative points. By accepting the way you actually are, you will find that it is easier for you to focus on the good points in you.

You need to believe in the diet and exercise regimen which you are following and remember that this type of a healthy lifestyle is not just going to improve your health but also increase your longevity. Following this routine will also boost your self esteem and your confidence.

For more, Log on to www.chihealth.in

New BMI Guidelines for Indians

2008-12-17T20:30:00.000-08:00

Kudos to the Health Ministry for bringing out new guidelines on overweight and obesity to suit the Indian population. As a race, we Indians differ from the westerners, in terms of risks for lifestyle related diseases. The new guidelines will possibly bring down the incidence of heart disease and type 2 diabetes.

Let's step on the weighing scale regularly to keep our BMI within the normal range.

Synergy of Online & Offline Nutrition Consultation

2008-10-23T21:11:00.000-07:00

Diet and Nutrition consultations have been offered by many individuals, hospitals and organizations. But most of them have been offline consultations where the client / customer / patient has to visit the nutritionist’s cabin for the consult. More recently, nutritionists and dietitians have been going to corporate companies to offer their professional services in an offline model. With the advent of internet, and with healthcare becoming more accessible, online diet and nutrition consultation is also becoming popular. However, very few (almost negligible number of companies) offer both offline and online options of nutrition consultation under one umbrella.

Let’s see the pros and cons of each mode of consultation –

In the online model, ease of use, especially for the computer and net savvy persons is a huge advantage. It’s time saving because the client doesn’t have to physically visit the dietitian but can discuss all issues with the online dietitian. It can also be done discreetly.
In the offline model, the client and the dietitian come face-to-face and this answers many questions that might not be answered in the online model. Some persons find it more comfortable with the human interface to discuss health and nutritional issues. Moreover, this works very well for those who don’t have access to computers.
On the downside, the online model doesn’t carry the human interface. It might be cumbersome to get to a computer for those who don’t have easy access to it.
The downside to the offline model is that travel time to the diet clinic and back can be a hindrance and a de-motivator.

A combination of both offline and online model of diet and nutrition consultation would work wonders for the clients and customers who are looking for a complete guidance and support for better health.

Visit www.chihealth.in for all your dietary and nutritional support with online and offline dietitians.

Banana Diet - yet another fad?

2008-10-16T23:47:00.000-07:00

My colleague at ChiHealth told me about this latest food craze to hit Japan - Banana Diet. So i googled and read a few links before deciding to write this short note.

Yes, its another fad diet making headlines. I'm not against this fruit per se. It's a very nutritious food item with potassium and magnesium, which help in lowering blood pressure. Banana is a good choice as part of a healthy diet, everyday. But will it help in a healthy weight loss? NO. Is it an ideal and long-term solution to weight loss? Definitely not. Will it help in short-term weight loss? Perhaps. Choice is yours.

ChiHealth - "Preventive Healthcare Management System"

2008-10-16T23:22:00.000-07:00

Illness is costly. The increasing prevalence of chronic illness and disabling conditions, along with greater life expectancy and the rising average age of the population are substantive contributors to the rising burden of illness. Conditions such as obesity, heart disease, cancer, diabetes, joint disease, and mental illness are responsible for the vast majority of death and disability.

A person must give attention to the body, mind, and spirit to be healthy. In order to manage health and illness along this continuum, everyone requires skills that promote health and prevent disease. Action must include the development of more efficacious alternatives to the present reliance on health care services as the response to illness.

People maintain lifestyles which they know are unhealthy because they meet certain immediate needs. In order to address unhealthy lifestyle choices (those that have been scientifically proven to be harmful to one’s health), factors in the broader context of peoples lives must be understood and changed to permit healthier choices.

Boosting prevention is only partially a question of how our society allocates its health care system resources. Giving people the tools to help themselves lose weight is the first step in the process of reversing the nation's obesity epidemic. "Comparing the cost-effectiveness ratios of prevention and disease treatments, many ignore the much lower cost-effectiveness ratios of the preventive services that guidelines advocate."

ChiHealth.in India’s First Integrated Wellness Management [Preventive healthcare] System is one of its kinds in India, with a motto “CARE….. Before it gets Chronic”. It has a three member team [Dietitian + Fitness expert/ Physiotherapist + Doctor] with both online and offline services catering to the retail [common-man] & Corporate markets as well. Here Lifestyle modification is done with a more practical approach and by setting realistic goals.

A healthy lifestyle is a valuable resource for reducing the incidence and impact of health problems, for recovery, for coping with life stressors, and for improving quality of life.

’Healthy lifestyle’ in this wider context is defined by the interaction between choices and habits of individuals with different social locations, susceptibilities, and exposure risks. Time spent indoors or outdoors and the sort of neighborhood one lives in are factors related to lifestyle, as much as habits of diet, exercise, and alcohol or drug consumption.

The demonstrable effect that deteriorating health is having on longevity and the economy will generate "Self-interest (living longer and healthier) and common interest (economic stability) may inspire the personal sacrifice of getting healthy and the collective effort (by the private sector and the individual) of mobilizing the resources to make it happen”.

Childhood Lesson 2

2008-10-16T23:15:00.001-07:00

Lesson 2: A Picture is Worth a Thousand Words.
Thanks to our Health Minister, this may become di rigeur in India soon.

Childhood Lessons

2008-10-16T22:56:00.001-07:00

Welcome to chihealth.in, Let me start off by thanking all the visitors to our sites www.chihealth.in, www.dietnut.in, www.niche4nutrition.com. The response we have received from netizens is overwhelming.

What started off as a "I have done it, let me tell you how" effort has metamorphosised in to a full scale business.

One of the few things that gratify is that we atlast are working for a cause we believe in and we seem to enjoy everyday at work..

One childhood lesson we learnt pretty late in our lives which we have randomly used but never followed is 'Prevention is better than cure".

We seem to be following this pretty well in our day to day lives.
We normally service our automotives on the dates we are expected to do.
We try and finish work before deadline, at times also buffering for future uncertainities.

Why dont we do this with our Body Temple? Its baffling that what we follow with inanimate things, are often taken for granted when it comes to our lives...

Just to give you some food for thought, some organisations live by this lesson as they believe that by saving their resources from an expected casualty, their cost savings are manifold which may not manifest in one year's balance sheet, but does , the life time of the organisation and the employee.

Do we realise that by incorporating wellness in to our lives, we can save ourselves and our near and dear from a lot of troubles, both monetary and psychological..

Merger of NICHE and ChiHealth

2008-10-16T22:47:00.000-07:00

When I first received a call for a meeting with one of the founders of ChiHealth, I agreed half-heartedly thinking that this would be yet another health promotion gimmick. I was pleasantly surprised to see a professional nutritionist accompanying the founder. Introductions done, cards exchanged, we sat down to go through a systematic presentation on nutrition consultation, which was being offered online to consumers. I sat through it with a good deal of curiosity and interest. Next came the request to get associated with the company for professional consultation. My first reply was negative because I couldn't think of adding on more work to the already existing work-load of running my nutrition consulting firm, NICHE and other professional commitments. After a couple of meetings with the founders of both companies, the scene changed completely. In a matter of few days, NICHE had been acquired by ChiHealth and I was appointed Director-Wellness on the board. From October 2008, we were officially working together. It was a swift but smooth change for my team and me.

Coincidentally, both ChiHealth and NICHE have the same goals - spreading awareness on preventive healthcare, offering nutrition and healthcare consulting to corporate firms, making preventive healthcare easily accessible through a combination of offline and online consulting for the employees, increasing user engagement in the companies, basically moving towards wellness rather than illness. So, it made better sense to join hands and work together for both ChiHealth and NICHE.

With 2 pioneers coming together, the company profile and the consultation benefits can only get more professional and better for the clients and the consumers. Moving forward, there are many ideas and plans. Watch this blog and you'll learn more about health and our activities.

What is Chihealth?

2008-10-14T23:57:00.000-07:00

ChiHealth.in is a one-stop solution to offer a holistic preventive healthcare system to help Individuals & Corporates for promoting health, wellbeing, vitality, and life balance.

How does the program work?
We help you to lose weight & continue keeping it off, learn how to eat well and be fit for life and understand what your body actually needs.

What does the System do?
The ChiHealth Lifestyle management system is a dynamic, customizable and first of its kind in India to fully integrated suite of web-based services with tools, content, and communities which makes the system easy-to-use, interesting and fun
* A Dietician, Physiotherapist & a Doctor are available 24x7 for your needs
* Support Channels: Onsite, telephone, chat & email
* Result-oriented weight loss and Fitness programs
* In-depth Health Risk and Lifestyle Tools
* Diet & Fitness Monitoring, Tracking, and Progress Tools
* Daily Activity Management Tools to help stay on track
* Detailed Reporting Tools
* Health Risk Assessment Modules
* And Much, Much More
And all this at your finger tips!

We Care.... With life’s options and distractions, it is not easy to know what to do, who to trust, or where to start. Even people who are already fit and healthy can benefit from additional support, tools and motivation. With a combined experience of over 25 years in Dietetics, Physiotherapy & Medicine, ChiHealth has the expertise to help individuals & employees to improve their work-life balance through our programs.

Our Team:
* Sonia S, M.Sc Food & Nutrition Lead – Diet/Nutrition Practice
* Preethi Jagadeesh, M.Sc Food & Nutrition Lead – Diet/Nutrition Practice
* Naina Praveen, M.Sc Food & Nutrition - Physiotherapy / REEBOK & AAFA certified fitness trainer Lead – Physiotherapy/Fitness Practice
* Dr. Mohit Gaur & Dr. Ashafali, MPT Orthopedics and Certification in ergonomics from USA [OSHO University] / spinal mobilization & manipulation / balance & disorder [NIMHANS] / Myotherapy / RSI Physiotherapy / Ergonomics Experts
* Dr. Kailash, MBBS, MD General practitioner
* Rekha Karthik, B.Sc Nutrition & Dietetics Chief Health Evangelist
* Sheela Krishnaswamy, PGD in Dietetics and Nutrition Director – Wellness at ChiHealth Managing Partner and Founder – NICHE ( www.niche4nutrition.com)
* Harish G.R. Head – Technology Practice
* Rohith S. Director – Business Development
* Karthik Rao. Founder & Director

Our team of Dieticians/Nutritionists are members of Indian Dietetic Association (IDA), Physiotherapists & consulting General Physicians are registered practitioners with the Indian Association of Physiotherapists (IAP) & the Indian Medical Association (IMA) respectively. Advisory Panel Prominent people from various fields including Physicians, Nutritionists and Technologists form ChiHealth’s advisory panel.

HIGHLIGHTS:
Simplest way to manage your weight issues...
Diet - Nutrition - Fitness - Weight loss - Health - Wellness - all this at an arm's length.
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