Blog | Category | Weight loss
  • Essentials of a low calorie Healthy Kitchen

    In Health Tips On 14 November 2015

    To make a kitchen healthy and nutritious here comes some tips. Donot think and get demotivated that your kitchen would lose colour and look bare as sahara desert. Rather it would have as much variety as earlier with few modifications and upgradations. Feeling excited to know? Here it comes: Some kitchen essentials of healthy and low calorie kitchen: Measuring cups Measuring spoons Food weighing scale Anti bacterial handwash All types of Herbs & Spices to add on flavor – nit calories Good quality Non-Stick cooking pan Microwave or tandoor Green vegetables Fresh fruits of all colours Almonds & walnuts Yogurt from skim milk Skim milk & milk products Egg white Lean meat Low fat paneer or tofu Breakfast cereals Olive oil Tomato Onion Ginger Garlic Lemon Honey To elaborate the Herbs & spices rack: Dried basil Bay leaves Cayenne or Crushed red pepper flakes Curry powder Seasoned salt Chili powder Cumin Cinnamon Garlic powder Onion powder Oregano Paprika Dried parsley Rosemary Thyme Cloves Cardamom Dry mustard Sage Dill Coriander Nutmeg Not a handful of items it seems right? It’s a mammoth task to make this transformation for good. Enter into a whole new world of Health & Nutrition & as the saying is “Charity begins at Home”.. Start from your house kitchen. All the Best.                                                                                                                                               ~ Dt.Deepalekha Banerjee

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  • Enough is a Feast - This ThanksGiving be Healthy

    In Health Tips On 24 November 2015

    Thanksgiving is a time for family, gratitude, and, of course, food. The typical holiday meal can have more than 4,500 calories and 229 grams of fat, according to the Caloric Control Council. That\'s almost three days worth of food for most of us! So Thanksgiving is all about overtreating yourself. We need to alter the tradition this year to be healthy. Fortunately, it is possible to eat right and still enjoy yourself on Turkey Day! Use brussel sprouts with chestnut and sage Opt for mushroom stuffing over cornbread stuffing Relish creamed onion with low fat milk to make white sauce Chose sweet potatoes instead of simple potatoes. Potatoes are high in calories and fat when made traditionally. Unlike Potatoes, sweet potatoes are far easy to roast than boil and mash. Glaze with maple syrup to enhance the flavor. Sweet potatoes are good source of beta carotene, vitamin A and potassium. Be flexible to make apple shallot roasted turkey with cider gravy. Apple and shallot cook inside the turkey to keep the meat moist and add rich flavor and aroma. The shallots also give the gravy a rich caramelized onion depth Instead of Pumpkin pie, make pumpkin mousse Turn to French beans as side dish Chose red wine or white wine in drinks. Red wine contains resveratrol, a healthy antioxidant. In turkey, chose skinless breast over thighs. But amongst all these the two most important things are: Work out more than you usually do Pitch in to guests?%u20AC%u2122 house after dining at your own house. That?%u20AC%u2122s the best way to show gratitude to your guests.  If you are really thiakfull what do you do? You share .. you share your hapiness and positivity. So being healthy is also to be shared this Year in Thanksgiving. Let transform the day from overtreating ourselves to adequately treating ourselves and help others follow the same.                                                                                                                                                     ~Dt. Deepalekha Banerjee <img alt="\&quot;\&quot;" data-cke-saved-src="\" src="\&quot;/uploads/gallery/788719cc45ba3937014fad2961c6d27b/images/Thanksgiving-Day-2015-Info(1).jpg\&quot;" style="\&quot;width:" 576px;="" height:="" 288px;\"="">  

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  • Intermittent Fasting = Fast pace of Gaining weight

    In Health Tips On 01 December 2015

    Intermittent fasting is very trendy in today’s world. But before following this method to lose weight on a faster scale, kindly think over judiciously ‘If it is a scientific method or not & whether it is safe to follow’. What is intermittent fasting? Intermittent fasting is not a diet, but a diet schedule that is purported to accelerate fat loss and muscle growth compared to traditional eating schedules. It is promoted primarily in the scientific community, however, there are currently zero scientific studies (as of February 2014) that have supported intermittent fasting for gaining muscle while losing fat. With caloric restriction, intermittent fasting can lead to weight loss. In a recent review (Varady, 2011) and one recent randomized clinical trial (Harvie et al., 2011), authors conclude that intermittent fasting and daily caloric restriction are equally effective at promoting weight loss in overweight and obese individuals. However, no studies to date have been performed with athletes who require maintenance of muscle size, strength, and function.   Similar trends are being reported by humans who have tried intermittent fasting. Studies and personal reports by men and women suggest the following cons to the practice: Obsession over food during the fast period (watching the clock constantly in expectation of the next meal, which of course raises anxiety). An overreliance on coffee that causes severe adrenal fatigue, hormonal, and circadian dysregulation. Insomnia, particularly among women, due to activation of the hypocretin neurons that incite wakefulness. Hormonal havoc for women takes many forms, including adult acne, metabolic disturbance, obsession over body image, and menstrual irregularities. Eating less than normal can trigger severe hunger in some people while others find that they tire easily, suffer headaches, nausea and have trouble concentrating. Because of hunger, fasters may find that they eat more than usual both before and after a planned fast which essentially eliminates the benefit of the fast.   Disadvantages of Intermittent Fasting: Although short fasts are seen as safe and can be effective for weight management, longer fasts can have an adverse effect on your short and long term health. Rapid weight loss can be easily regained during the post-fast period if you eat too much. Fasts do not address your day to day eating habits and fail to teach correct food selection or portion control. Fasting can be socially exclusive -- especially within a family setting where meals are eaten together. Longer fasts may cause muscle atrophy -- a condition where muscles are broken down for energy -- which may result in a lowered metabolism. The use of sporadic eating patterns to lose fat can be effective, but that does NOT mean it is healthy, sustainable for the long term.   Note: Importantly, intermittent fasting is not recommended for pregnant women, women who are breastfeeding, people with diabetes, or other people who need to closely regulate their blood sugar. In addition, there has not been research on participants who are underweight, very old, or very young (<18 yrs. old) and these populations could be at higher risk for experiencing negative consequences of fasting Take home messages Intermittent fasting is a dietary approach heavily promoted to the athletic community to achieve and maintain a very lean, strong physique. However, there is currently no scientific evidence supporting these claims. In the scientific literature, intermittent fasting with caloric restriction often yields equivalent benefits as traditional low-calorie diets in regard to changes in fat mass, alleviating discomfort due to low energy, improving insulin sensitivity, and improving blood lipid profiles. The most effective weight loss plans and healthy life styles are ones that can be maintained, and these habits are not the same for everyone. Thus to conclude Intermittent fasting is not healthy method to lose weight. Whatever method brings results instantly and with less effort is not sustainable for long. There is no alternative to healthy way of losing weight by making daily calorie deficits, following a simple pattern of physical activity and consuming balanced meal. Results are bound to show up and they will be sustained for a long period of time in future too.                                                                                                                                                                      ~Dt. Deepalekha Banerjee  

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  • Break the fast = BREAKFAST

    In Health Tips On 22 December 2015

    People around the globe has become very health conscious now a days. Being in shape is most important. To achieve the same, eating a proper heavy healthy breakfast is of utmost importance. Majority of the population try to skip breakfast to lose weight. This gives a short term result. But in long term you may become a victim of diseases like High sugar High cholesterol High blood pressure Heart diseases Obesity So why Breaking the long night fast in the morning through breakfast is important is as follows: It helps in building you memory. It sharpens your short term memory. It increases the concentration levels and it can also make us happier by improving the mood and lowering the stress levels. Your daily diet must contain 20%-35% of the calories from breakfast as your GDA(Guideline daily allowance). This provides essential nutrients like calcium, iron, B vitamins, protein and fibre. Fuelling up your body with these essential nutrients is at top priority every morning for better output. If these nutrients are not provided in breakfast, they are less likely to get compensated later in the day. Breakfast helps in controlling the weight. If you have a heavy healthy breakfast you are less likely to feel hungry until 3 hours. Otherwise you are prone to gobble in high calorie, fattening snacks before lunch and end up in putting on unnecessary weight. It protects your heart. It lowers the risk of Type 2 diabetes. It enhances your immune system. MOTIVATED TO START YOUR DAY WITH A HEALTHY BREAKFST PLATE?? How to make your breakfast healthy: Take your breakfast plate and split it into three. One third should be filled with a protein-based food, a quarter with starchy carbohydrates and the remaining third with a variety of fresh fruit and vegies. Fruits - For a wide range of vitamins, antioxidants and fibre, aim to eat a minimum of two serves of fruit a day. Protein – One or two poached egg or egg white, toned milk, unsweetened yogurt, tofu or paneer can make your breakfast healthy and filling. The proteins have a blood sugar balancing effect on your body which prevents you to crave for the sweetened snacks in the mid morning. Carbohydrates -After the night\'s fast, quality complex carbohydrates give us the energy we need to start the day. Avoid high-glycaemic index (GI) refined carbohydrates such as sugary cereals and white toast. Instead, choose minimally processed foods that raise blood-sugar levels gradually and give you more energy for longer. Try one or two pieces of wholegrain bread or half to three-quarters of a cup of porridge or cereals made from oats, quinoa, amaranth or buckwheat.  Veggies – These provide the sufficient amount of vitamins, minerals, antioxidants, fibres to boost up the body’s digestive system.  Fats - A satisfying breakfast should also include some good fat. Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine ofomega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake for those heart-healthy fats. Flaxseed, which has a nutty flavor, also is rich in fiber and lignan, an antioxidant that\'s been shown to protect against breast cancer. Chose Green Tea instead of normal tea to boost up the anti oxidants in your body Substitute fruit juice with fresh fruits preferably with skin. Go for low glycemic index foods rather than high ones. Thus SALUTING the most important meal of the day – The BREAKFAST. Include this meal in your daily schedule to see the magical improvements in your mood, immune system, memory and energy level. Henceforth enjoy a heavy healthy breakfast and that is most important care of yours you can take. This care will show a long term effect not only from outside but also from within. Hence it is the ultimate care one can take for his or her wellbeing.                                                                                                                                                    ~Dt. Deepalekha Banerjee

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  • AGE OF DETOXIFICATION

    In Health Tips On 27 May 2016

    Fat burning Detox water - ingredients used are apple cidar vinegar, lemon juice, apple, cinnamon. Apple cidar vinegar treats acne problems. Lemon add to the flavor and internal cleansing. Apple helps people fill full for longer period of time due to low glycemic index. Cinnamon reduces hunger. Watermelon Mint detox water - Watermelon is a store house for anti-oxidants. Most important one is Lycopene having anti-inflammatory effects. Watermelon is high is potassium which aids in weight loss. Amino acids are also provided to aid in blood flow and cardio vascular well being. Mint soothes the lung and stomach environment. Lemon Mint Detox water - This vibrant potion will appeal greatly to those  donot drink enough water on its own. Lemon Ginger detox waterc- Lemon provides the internal cleansing & adds on to the flavor. When taken first thing in the morning lemon aids in good digestion throughout the day. Ginger contains shagaols which treats nausea and aids in intestinal wellness. Ginger also contains Gingerol which is a magical detoxifying agent and combats cancer. Cucumber Mint detox water - Cucumber promote an effect of physiological purification. Grape fruit adds on to the sweetness thus energy and that extra zing to the drink. Each sip is tantalizing and tangy. Detoxed Ice tea - Strawberry, lemon, cucumber, honey and a single bag of green tea. Welcome to the detoxification nirvana. Belly slimming detox water - Ingredients used are cucumber, basil & strawberry. Basil curbs human appetites & lowers fluid retention in body. Strawberries speed up digestion and add sweetness to the concoction. Remember this drink has to be consumed extremely icy.   Health issues with prolonged detoxification: Fatigue Body Odor Skin Eruptions/Acne Headaches Dizziness Anxiety/Irritability Confusion Coughing Diarrhea /Foul-Smelling Stool Body Aches Insomnia Sinus Congestion Cold/Flu Usually, these symptoms are the result of toxins being released from fat cells into the bloodstream. As long as not severe, these symptoms typically resolve after the body is able to eliminate the toxins. Some people are more vulnerable to the hazards of a liver cleanse than others. To be safe, always check with a healthcare provider before beginning any detox program. Those with the following conditions should only approach detoxification under a physician%u2019s assistance: Diabetes Hypoglycemia Heart Disease Pregnant or Breastfeeding Women Children or Senior Citizens Colon Problems (such as IBS, Diverticulitis, Crohn%u2019s or Colon Cancer) Anyone with Chronic Kidney or Liver Disease Stay Informed, Stay happy & healthy, Stay cared with me.                                                                                                 ~ Dt. Deepalekha Banerjee

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  • Tips for Eating Out

    In Health Tips On 07 June 2016

    While maintaining a healthy lifestyle which includes weight loss and even maintaining ideal body weight, EATING OUT seems to a be a BIG problem. But the fact is it is NOT. If one knows the trick to pick and choose what is right for them, eating out is as entertaining and relaxing as to others. Tips to pick and choose : Before going out for the grand treat have some healthy snack at home. Drink a glass of lemon water while brushing through the menu properly Skip the hard drinks and sugary drinks To start with Soup without cream and fresh salad with dressing on the side. Use the dressing only as much as required. Choose the best quality protein – egg white, lean meat, fish, Soya chunks, low fat paneer Do not be afraid to ask for the recipe if you cannot understand Order grilled, smoked, tandoori items in appetizers basically protein next to soups and salads Make healthy swaps like opt for whole grain bread or brown rice instead of white bread or normal rice; avoid cheese puffs, potatoes and deep fried items. Choose stir fried vegetables instead. Instead of creamy cheesy pastas choose wheat pastas with tomato sauce base. Don’t miss on dessert. Intead of ice cream or chocolate soufflés choose a small fruit custard or fruit sorbet . Add little or no additional salt. Look for entrees which say baked, steamed, grilled, broiled, poached or raw Enjoy the meal slowly while engaging in a gossip Make smart choices at your favourite food joints Coffe bar – a regular coffee instead of latte Mexican – choose Fajitas made with grilled meat and vegetables or enchiladas filled with chicken or any lean meat and vegetables instead of dishes smothered with cheese, fried chimichangas, refried beans, large bowls of tortilla chips (a few with salsa is fine), pitchers of margaritas  Japanese – Choose Sushi made with shrimp, tuna, tofu, or vegetables, sashimi, miso soup, teppanyaki dishes (meat, fish, or vegetables cooked on an iron griddle) instead of Tempura, large platters of sushi rolls (each can be 250 calories or more, and you can easily eat two or three), teriyaki (the sauce can contain a lot of sugar) Chinese – choose Stir-fried shrimp, chicken and vegetables, steamed brown rice instead of dishes with thick sweet-and-sour sauces like Kung Pao chicken, large bowls of rice, fried egg rolls, lo mein, breaded or deep-fried foods such as orange beef Indian – Choose Tandoori chicken or other foods cooked in a tandoor oven; look for \"tikka\" or \"bhuna\" dishes, which aren\'t covered with heavy sauces. Avoid ordering dishes that come with creamy sauces, naan (Indian breads that are often stuffed with potatoes or coconut and topped with butter), deep-fried samosas Italian – Choose Vegetable or seafood antipasto, minestrone soup, fish or chicken dishes served with vegetables, grilled meats. Donot order deep-fried and breaded foods such as veal or eggplant parmesan, creamy sauces such as fettuccine Alfredo, dishes stuffed with cheese such as manicotti and calzones Enjoy socializing and outside meals. Dieting is not all about restricting and boring. Its just a healthy lifestyle.                                                                                                                                                                                  ~ Dt. Deepalekha Banerjee

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  • 20 plants salad Lovers must grow

    In Health Tips On 18 June 2016

    Salad lovers must have their own kitchen garden to make things easier for them. This will also help in consuming the salad as fresh as we want and it would taste great. The colour of the salad will be vibrant because of the freshness and it would be appealing to eyes and stomach. Moreover one would consume no preservative or harmful pesticides as you will go organic. So the 20 plants salad lovers must grow are as follows: 1.    Amaranth- spinach substitute that grows remarkably well in warm, humid weather 2.    Arugula- popular mixed salad green with a pleasant, peppery kick 3.    Asian greens ?- tasty family that includes the bold mizuna, spinach-like tatsoi and others 4.    Beans - delicious (and healthy!) ingredient in hearty, filling salads 5.    Borage - produces edible, cucumber-flavored flowers 6.    Broccoli ?- a single serving has about twice as much vitamin C as an orange 7.    Cauliflower ?- pale cousin of broccoli with similar health benefits and taste 8.    Celery ?- rich with fiber, easy way to add more texture to a salad 9.    Chard - top superfood, often included in premade salad mixes 10. Cress - recently ranked as the most nutrient dense food 11. Cucumbers - iconic summer crop, increase the cool, crisp factor of any salad 12. Kale ?- packed with iron, often shredded to make a simple salad 13. Lettuces - with so many interesting varieties to choose from, you could easily grow a lettuce-only Tower Garden! (And some people do.) 14. Mustard greens - like lettuce, a pretty big family that includes several delicious, spicy varieties 15. Nasturtium - edible flower with a peppery, cress-like flavor, doubles as natural pest control 16. Peas - sweet, snap varieties often added to salads 17. Spinach - perhaps the most popular salad ingredient next to lettuce, very sensitive to heat 18. Strawberries - delightful topping if you like sweet salads 19. Sweet peppers - enliven salads with color and crunch 20. Tomatoes - bursting with flavor, cherry tomatoes are a popular variety for salads                                                                                          ~ Dt. Deepalekha Banerjee

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  • Illieffects Of Sugary Soft Drinks

    In Health Tips On 20 October 2016

    Sugary drinks or soda are never healthy. Even if you make them zero calorie or lessen the sugar content you cannot call them healthy. Here comes the ultimate reasons to avoid sweetened beverages : They are the most fattening aspects of modern diet because of large amount of empty calorie content Sucrose and high fructose corn syrup are about 50% fructose, which can only be metabolized by the liver. Excessive amounts may contribute to non-alcoholic fatty liver disease. Sugar sweetened drinks drastically increases accumulation of belly fat Excess sugar can cause insulin resistance and thus metabolic syndrome They are the leading cause of type 2 diabetes Sugary sodas contain empty calories - no nutrients at all. They can cause addiction to people soon Sugary sodas are related to increased heart disease world wide They affect dental health They increase the risk for cancer, gout & Dimentia Some suggestions to stay hydrated in a healthy way Fresh fruits and herbs pimped up water Coconut water Iced tea Fruit juice Vegetable juice Also go through the article on the same topic in one of the leading news papers, Time Of India. The link of the same is as follows - http://timesofindia.indiatimes.com/%u2026/articlesh%u2026/54917788.cms                                                                                                   ` Dt. Deepalekha Banerjee    

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  • Happy New Year 2017

    In Health Tips On 01 January 2017

    Staying healthy does not only include diet. It involves the whole lifestyle. So apart from HAVING A HEALTHY DIET one has to concentrate on leading a healthy lifestyle also. This NEW YEAR I would suggest some most common but most ignored resolutions that will help you to lead a happy positive healthy life. Find a way to laugh - always find a way to laugh, not sweat the small stuff, say nice words, and value each moment and each conversation. The small words and small moments can have big impact. This will give you a feel good factor. Create a kinder world - we are so busy trying to figure out how to live longer, be more connected, have cheaper energy, and faster everything, but if we do not build all this around the core of kindness, then none of our success will matter. So make at least one person feel worthy every day.  if people embrace kindness, everything else will follow. Meditation - One must incorporate at least 10 minutes of meditation into his daily routine at least five days a week. This may amount to 10 minutes of deep breathing exercises, quiet time focused on quieting the mind, progressive muscle relaxation, or any number of meditation techniques. This will also have the secondary benefit of improving sleep. Scheduling sleep - one must force yourself to shut off digital screens earlier at night, turn down invitations that would keep you out too late, and scheduled naps before your night shifts. Sleep is utmost necessary for a healthy rejuvenation of body & mind.  Do more travelling - Have fun, enjoy yourselves, distress yourselves to stay positive and fresh. This will keep your body and mind positive and healthy. Nourish Your Spirit - Your New Year's resolution must be to make more time to nourish your spirit, to be in environments and with people doing things that make you feel good. This will enhance positivity within yourself and keep you happy. Reset your priorities - The crazy stressful lifestyle of yours and rotating shifts leaves a tendency to have quick foods that are going to give you energy, but it will not give you peace. It will not let you rest. It will not purify your heart, body, mind and soul. So you have to set priorities. What you want this year. Take time to smell the roses - I realize that we, including me, often get so caught up in the details of life, that we often forget the beauty around us, like a beautiful sunset or amazing flower. I think by increasing our awareness of our surroundings and the beauty therein, it helps us to see the big picture a bit better. Thus inspired by a Gandhi quote: "Be the change you want to see in the world", and hope to live by it a bit more this coming year. But instead of making new year resolutions, I suggest that you just try to make some small changes aimed at better health on an ongoing basis. At the end of the day, we are all a work in progress. A VERY HAPPY HEALTHY NEW YEAR 2017                                                                                                  ~Dt.Deepalekha Banerjee

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Deepalekha Banerjee

Nutritionist / Dietician in Pallikarnai, Chennai, India 

Dt. Deepalekha Banerjee, M.Sc. in Food & Nutrition (from Jadavpur University, Kolkata) having app. 10 years of professional experience in the Nutrition and Dietetics field. She has worked with brands like Nestle (Gurgaon), Apollo Hospital (Kolkata) and VLCC (Gurgaon & Kolkata) and is currently functioning as Nutrition and Dietetics Consultant to her clients in India and abroad. Her field of expertise ranges from weight loss programme, diet for diabetics, renal diet, hepatic diets, diet for good heart, pregnancy and lactation diets and the list goes on. Though the current era is all about 'speed', she doesnot believe in 'Crash Diets', however in disciplined life style and positive attitude towards life. She is a very effective counselor and a 'go to' person. One should eat to live, not live to eat~Moliere.....this site provides a complete 360 degree solution to nutritional wellbeing encompassing lifestyle modification including frequent health tips, weight & figure management. Please visit my facebook page - www.facebook.com/360degreenutricare In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; '360 Degree Nutricare by Dietitian Deepalekha' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!   Looking for weight loss diet or a  Dietician in Pallakaranai or in Chennai? Interested in excellent weight loss service online or in Chennai? Then contact us. You can view our reviews and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated claims! Deepalekha's diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits
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