A Guide for a GOAN Christmas Eating

With Christmas and New Year around the corner, festivities have begun all over and with the number of parties and weddings that people attend it is not surprising that many find that their waist lines have expanded by the end of the season. View the Newspaper o HERALDO with the published print article on 24 Dec 2012.

5 Kgs by 1 January is what your worried and then you calm yourself saying you will take care of it in the new year.

Well YES YOU did just like last year and the year before and you are now 10-15 kgs heavier that you were in College...sign of prosperity....

The answer is sensible eating. 

Here are some tips to make your SWEETS healthier:

• Use Jaggery particular COCONUT palm jaggery or Madachem GODD instead of sugar to prepare sweets as it is more nutritious having valuable minerals such as Iron and calcium.

• Make cakes more nutritious by adding grated carrots, dates, prunes and dried figs along with nuts instead of plain TUTI FRUITY. Adding dry fruit also helps to cut down the amount of sugar that needs to be added. Most of Goan Christmas sweets are rich in ghee and coconut making them calorie dense. 

• BEBEINCA is rich in saturated cholesterol. Dodol is rich in saturate fat, but contains iron and calcium because of the Jaggery, that is used in its preparation.

• CHONER DOCE is rich in protein as well as FAT. Enjoy them in small portions.Use pure ghee or butter as a shortening instead of vanaspati or margarine to reduce the amount of Trans FAT in your sweets and savories items.

• Prepare savory items like NEVREOS, KULKULS, KORMOLAM, etc using wheat flour or multi grain flour instead of Maida and after frying them, drain them on absorbent paper to remove the access oil.

While planning the menu for Christmas lunch or dinner party, chose the main course dishes carefully. Remember, you do not need to deprive yourself and can enjoy all your favorite foods in small portions. Ensure that you eat a variety of food and restrict the amount of oil, sugar, alcoholic beverage, and soft drinks as they are high in calories.

Xacutti

Traditional Christmas dishes include pork preparations which are very rich in saturated fats and cholesterol- HENCE calories. Items like Chicken or Beef Xacutti are also prepared. As Xacutti is a coconut based dish its rich in saturated fats. My tips here are if you’re eating the same, Use the meats and try to limit the gravy you consume. Excessive amounts of saturated fats are bad for the heart. So keep portion size small.

It is best to serve plain Pulao, sanna’s or bread. Use brown Basmati Rice instead of White. Use Parboiled or brown rice too to make the RICE cake or Sana. As Sanna are fermented they make a very healthy meal along with other items.

Sanna's

Complement the non veg main course with Salads. Avoid mayo based salads.

Cook food using very little oils.

Consume alcoholic beverages in moderation. Dilute preferably with plain water rather than with SOFT DRINKS. Alcoholic beverages are calorie dense and also increase appetite and diluting them with Soft drinks pushes up the calorie count further. Sip your drink slowly and limit the consumption to 2 pegs.

Serve fruit juices instead of soft drinks. Go for the NO ADDED SUGAR versions of 100% pure fruit juice. Fresh is better if you have the help. They are rich in Vitamins.

Limit starters to 2 items. Go with Grilled or Tandoor rather than fried items.

Remember consumption of alcoholic beverages and soft drinks along with fried snacks contribute to a very high calorie intake. OVER 1000 Calories or 3 hours of walk time…so go easy. A healthy alternative is to serve a mixture of dry fruits and nuts instead of the regular fired stuff.

For deserts serve fruit salad. Prepare the custard using skimmed milk as it has lower fat content.

The traditional Christmas plum pudding is nutritious, but calorie rich because of rum or brandy used in its preparation. Portion control is really advised here.

Practice the principal of balancing Calories particularly when socializing. You need to accommodate the calories that come from beverages, snacks or starters, main course items and the desserts rather than simply adding them by OVER EATING.

Either Ways whatever you do if your a fit person you will be able to burn off the weight gain. Get in touch with my dietitians to help you burn off that fat in the NEW year. Book your time with a dietitian by Clicking here ....Talk to a Dietitian

WHY TEST FOR CHOLESTEROL & WHAT SHOULD YOU DO WITH THE RESULTS?

People know they have to test. People get results and get alarmed and then the test gets filed and the alarm bells fade away till next years blood test. So what should you do? From a Cholesterol point of view, let me break it down for you.

First Ask;

How much cholesterol you have floating around in your blood—and what types—can help you figure out your risk for heart disease?

Is it important to get your cholesterol tested periodically?

How often you should get tested depends on your risk for heart disease?

Are you at low risk for heart disease? Then you need a test every five years. If you're at higher risk, you'll need a test every two years. Ask your doctor which group you fall into.

Getting a cholesterol test is easy. All you need to do is have a tube's worth of blood drawn from your arm. Call us at +91 9743430000 and we can help a with home based sample collection.

The preparation, however, takes a little more effort. Food and drinks affect your cholesterol profile, so you have to fast for 12 hours to get accurate readings of your LDL ("bad" cholesterol), HDL ("good" cholesterol), and triglyceride levels. You also need to avoid drinking alcohol for at least 24 hours before the test.

Wait for the tests to be delivered.

Understanding your test results

Quick guide to cholesterol and triglyceride levels

Total cholesterol level                         Total cholesterol category

Less than 200 mg/dL                              Desirable

200–239 mg/dL                                     Borderline high

240 mg/dL and above                            High                YOU NEED A DIET CONTROL!

LDL cholesterol level                          LDL cholesterol category

Less than 100 mg/dL (less than 70 mg/dL for people at high risk)      Optimal

100–129 mg/dL                                     Near optimal/above optimal

130–159 mg/dL                                     Borderline high

160–189 mg/dL                                     High

190 mg/dL and above                            Very high                    YOU NEED A DIET CONTROL!

HDL cholesterol level HDL cholesterol category

Less than 40 mg/dL       Low (representing risk)                        YOU NEED A DIET CONTROL!

60 mg/dL and above     High (heart-protective)

Triglyceride level        Triglyceride category

Less than 150 mg/dL                Normal

150–199 mg/dL                       Borderline high                        YOU NEED A DIET CONTROL!

200–499 mg/dL                       High                                        YOU NEED A DIET CONTROL!

500 mg/dL and above              Very high                                 YOU NEED A DIET CONTROL!

When discussing your cholesterol test results with your doctor, be sure to tell him or her if any of these three things apply to you:

• Did you have the flu or another illness shortly before the blood test? These events can have a dramatic effect on your cholesterol levels.
• Was your diet very different than normal in the weeks leading up to the cholesterol test? If so, tell your doctor. High levels of alcohol or carbohydrates can raise triglycerides.
• Did you forget to fast or sneak something to eat or drink before the test? Don't be embarrassed to say so. Otherwise, you could end up on a medication you don't need.

What next?

If your total cholesterol, LDL cholesterol, or triglycerides are borderline high, high, or very high, you and your doctor will talk about how to get your levels lower. 

Treatment may include:

• Changing your diet
• Exercising more
• Taking a cholesterol medication
• A combination of all of the above.

Before deciding on a treatment plan, though, your doctor will want to get a good picture of your heart health. He or she will likely check:

• Your blood pressure, to make sure it is in a healthy range.
• Your pulse, to make sure that your heartbeat is regular and forceful.
• The size of your thyroid gland, which can be determined by feeling your neck. An underactive or overactive thyroid can affect cholesterol levels.
• The pulses of the carotid arteries in your neck. Listening to the blood flow there can rule out any blockages.
• The pulses in your legs, which can fade away if there are significant blockages in any of the arteries that go to the feet.

If your doctor is concerned about anything he or she sees during the physical exam, you may be sent for lab tests or imaging procedures. These could include:

• An electrocardiogram (ECG)
• A chest x-ray
• An echocardiogram (ultrasound picture of the heart)
• Tests of thyroid or kidney function
• Ultrasounds of the legs

With the results from your cholesterol test, your physical, and any lab or imaging tests you needed, your doctor will be able to recommend how you should treat your cholesterol levels and lower your risk of heart disease.

DIET and NUTRITIONAL SUPPLEMENTATION is one of the best and safest ways to reduce Cholesterol when the anomalies are caught early. Speak to our dietitians and they will help you Change the way you Feel!!

WHY TEST FOR CHOLESTEROL & WHAT SHOULD YOU DO WITH THE RESULTS?

People know they have to test. People get results and get alarmed and then the test gets filed and the alarm bells fade away till next years blood test. So what should you do? From a Cholesterol point of view, let me break it down for you.

First Ask;

How much cholesterol you have floating around in your blood—and what types—can help you figure out your risk for heart disease?

Is it important to get your cholesterol tested periodically?

How often you should get tested depends on your risk for heart disease?

Are you at low risk for heart disease? Then you need a test every five years. If you're at higher risk, you'll need a test every two years. Ask your doctor which group you fall into.

Getting a cholesterol test is easy. All you need to do is have a tube's worth of blood drawn from your arm. Call us at +91 9743430000 and we can help a with home based sample collection.

The preparation, however, takes a little more effort. Food and drinks affect your cholesterol profile, so you have to fast for 12 hours to get accurate readings of your LDL ("bad" cholesterol), HDL ("good" cholesterol), and triglyceride levels. You also need to avoid drinking alcohol for at least 24 hours before the test.

Wait for the tests to be delivered.

Understanding your test results

Quick guide to cholesterol and triglyceride levels

Total cholesterol level                         Total cholesterol category

Less than 200 mg/dL                              Desirable

200–239 mg/dL                                     Borderline high

240 mg/dL and above                            High                YOU NEED A DIET CONTROL!

LDL cholesterol level                          LDL cholesterol category

Less than 100 mg/dL (less than 70 mg/dL for people at high risk)      Optimal

100–129 mg/dL                                     Near optimal/above optimal

130–159 mg/dL                                     Borderline high

160–189 mg/dL                                     High

190 mg/dL and above                            Very high                    YOU NEED A DIET CONTROL!

HDL cholesterol level HDL cholesterol category

Less than 40 mg/dL       Low (representing risk)                        YOU NEED A DIET CONTROL!

60 mg/dL and above     High (heart-protective)

Triglyceride level        Triglyceride category

Less than 150 mg/dL                Normal

150–199 mg/dL                       Borderline high                        YOU NEED A DIET CONTROL!

200–499 mg/dL                       High                                        YOU NEED A DIET CONTROL!

500 mg/dL and above              Very high                                 YOU NEED A DIET CONTROL!

When discussing your cholesterol test results with your doctor, be sure to tell him or her if any of these three things apply to you:

• Did you have the flu or another illness shortly before the blood test? These events can have a dramatic effect on your cholesterol levels.
• Was your diet very different than normal in the weeks leading up to the cholesterol test? If so, tell your doctor. High levels of alcohol or carbohydrates can raise triglycerides.
• Did you forget to fast or sneak something to eat or drink before the test? Don't be embarrassed to say so. Otherwise, you could end up on a medication you don't need.

What next?

If your total cholesterol, LDL cholesterol, or triglycerides are borderline high, high, or very high, you and your doctor will talk about how to get your levels lower. 

Treatment may include:

• Changing your diet
• Exercising more
• Taking a cholesterol medication
• A combination of all of the above.

Before deciding on a treatment plan, though, your doctor will want to get a good picture of your heart health. He or she will likely check:

• Your blood pressure, to make sure it is in a healthy range.
• Your pulse, to make sure that your heartbeat is regular and forceful.
• The size of your thyroid gland, which can be determined by feeling your neck. An underactive or overactive thyroid can affect cholesterol levels.
• The pulses of the carotid arteries in your neck. Listening to the blood flow there can rule out any blockages.
• The pulses in your legs, which can fade away if there are significant blockages in any of the arteries that go to the feet.

If your doctor is concerned about anything he or she sees during the physical exam, you may be sent for lab tests or imaging procedures. These could include:

• An electrocardiogram (ECG)
• A chest x-ray
• An echocardiogram (ultrasound picture of the heart)
• Tests of thyroid or kidney function
• Ultrasounds of the legs

With the results from your cholesterol test, your physical, and any lab or imaging tests you needed, your doctor will be able to recommend how you should treat your cholesterol levels and lower your risk of heart disease.

DIET and NUTRITIONAL SUPPLEMENTATION is one of the best and safest ways to reduce Cholesterol when the anomalies are caught early. Speak to our dietitians and they will help you Change the way you Feel!!

WHY TEST FOR CHOLESTEROL & WHAT SHOULD YOU DO WITH THE RESULTS?

People know they have to test. People get results and get alarmed and then the test gets filed and the alarm bells fade away till next years blood test. So what should you do? From a Cholesterol point of view, let me break it down for you.

First Ask;

How much cholesterol you have floating around in your blood—and what types—can help you figure out your risk for heart disease?

Is it important to get your cholesterol tested periodically?

How often you should get tested depends on your risk for heart disease?

Are you at low risk for heart disease? Then you need a test every five years. If you're at higher risk, you'll need a test every two years. Ask your doctor which group you fall into.

Getting a cholesterol test is easy. All you need to do is have a tube's worth of blood drawn from your arm. Call us at +91 9743430000 and we can help a with home based sample collection.

The preparation, however, takes a little more effort. Food and drinks affect your cholesterol profile, so you have to fast for 12 hours to get accurate readings of your LDL ("bad" cholesterol), HDL ("good" cholesterol), and triglyceride levels. You also need to avoid drinking alcohol for at least 24 hours before the test.

Wait for the tests to be delivered.

Understanding your test results

Quick guide to cholesterol and triglyceride levels

Total cholesterol level                         Total cholesterol category

Less than 200 mg/dL                              Desirable

200–239 mg/dL                                     Borderline high

240 mg/dL and above                            High                YOU NEED A DIET CONTROL!

LDL cholesterol level                          LDL cholesterol category

Less than 100 mg/dL (less than 70 mg/dL for people at high risk)      Optimal

100–129 mg/dL                                     Near optimal/above optimal

130–159 mg/dL                                     Borderline high

160–189 mg/dL                                     High

190 mg/dL and above                            Very high                    YOU NEED A DIET CONTROL!

HDL cholesterol level HDL cholesterol category

Less than 40 mg/dL       Low (representing risk)                        YOU NEED A DIET CONTROL!

60 mg/dL and above     High (heart-protective)

Triglyceride level        Triglyceride category

Less than 150 mg/dL                Normal

150–199 mg/dL                       Borderline high                        YOU NEED A DIET CONTROL!

200–499 mg/dL                       High                                        YOU NEED A DIET CONTROL!

500 mg/dL and above              Very high                                 YOU NEED A DIET CONTROL!

When discussing your cholesterol test results with your doctor, be sure to tell him or her if any of these three things apply to you:

• Did you have the flu or another illness shortly before the blood test? These events can have a dramatic effect on your cholesterol levels.
• Was your diet very different than normal in the weeks leading up to the cholesterol test? If so, tell your doctor. High levels of alcohol or carbohydrates can raise triglycerides.
• Did you forget to fast or sneak something to eat or drink before the test? Don't be embarrassed to say so. Otherwise, you could end up on a medication you don't need.

What next?

If your total cholesterol, LDL cholesterol, or triglycerides are borderline high, high, or very high, you and your doctor will talk about how to get your levels lower. 

Treatment may include:

• Changing your diet
• Exercising more
• Taking a cholesterol medication
• A combination of all of the above.

Before deciding on a treatment plan, though, your doctor will want to get a good picture of your heart health. He or she will likely check:

• Your blood pressure, to make sure it is in a healthy range.
• Your pulse, to make sure that your heartbeat is regular and forceful.
• The size of your thyroid gland, which can be determined by feeling your neck. An underactive or overactive thyroid can affect cholesterol levels.
• The pulses of the carotid arteries in your neck. Listening to the blood flow there can rule out any blockages.
• The pulses in your legs, which can fade away if there are significant blockages in any of the arteries that go to the feet.

If your doctor is concerned about anything he or she sees during the physical exam, you may be sent for lab tests or imaging procedures. These could include:

• An electrocardiogram (ECG)
• A chest x-ray
• An echocardiogram (ultrasound picture of the heart)
• Tests of thyroid or kidney function
• Ultrasounds of the legs

With the results from your cholesterol test, your physical, and any lab or imaging tests you needed, your doctor will be able to recommend how you should treat your cholesterol levels and lower your risk of heart disease.

DIET and NUTRITIONAL SUPPLEMENTATION is one of the best and safest ways to reduce Cholesterol when the anomalies are caught early. Speak to our dietitians and they will help you Change the way you Feel!!

Why a Dietician may be a wise investment?

To Speak to a dietitian click here  CLICK

If you knew that you could live 20 years disease free, HOW MUCH would you invest for that SECRET! All dietitians hold the secrets to your longevity. They are the Crystal Ball Gazers of your future not your horoscope. Our Dietitian at QUA NUTRITION are some of the best in the world. Speak to me or my team for us to change your Future!

3 Ways to check if your fat and what needs to be done!

Your Body is THE only vessel to fulfill your destiny! Sometimes you can blame the universe for bad destiny, but you can only blame yourself for a BAD BODY

You need to know if your weight is an issue. A simple way is to measure your weight and then divide it by your height square. This gives your BODY MASS index or BMI. A measure of over 25 should have you worried and asking yourself what do I need to do to fix it. Take care of your body its the only Vessel that you carry your destiny in!!

TOP 5 foods for a traveling Athlete

Athletes face different types of adversity one is when they’re traveling. Athletes traveling to a game, match or event need to be in their best physical shape and especially aware about meeting carbohydrate, protein, vitamin and mineral requirements, balancing energy intake, maintaining adequate hydration, and making sure food is prepared and stored safely. Thats why we ask you to invest in a SPORTS NUTRITION PROGRAM

Dining out

The best way to meet these requirements is to plan out the whens, wheres and whats regarding your meals.  Your plan should be as close to your regular (at home) diet as possible.  Choose restaurants that provide options that will help fuel your health, energy, and performance. Restaurants with a buffet option are usually great places for team meals as they provide a large variety of good foods for the athletes like pasta, brown rice, roti, chapatis, lean meats, salads, fish, chicken, and plenty of vegetables.

Snacks appropriate for Athletes

While on the road, the snacks you are used to picking up at your local convenience store may not be easy to find. Because they are important for recovery periods after training and between meals, make sure to bring some with you.  Some snacks worth packing are cereal, cereal bars, canned fruits, dried fruit, powdered sports drinks or milk, concentrated fruit juice, and (if a microwave or stove is available) baked beans, or instant noodles.

Food Safety

Food safety is the biggest problem athletes can face when traveling in foreign countries. To avoid the risk of infection and illness in areas where the water is questionable, drink only bottled water or water from sealed containers, avoid ice in your drinks, use bottled water when brushing your teeth, avoid salad vegetables unless they are washed in bottled or boiling water, and only eat fruit if it can be peeled. If you’re in an area where the food quality is questionable, eat only from reputable hotels or well known franchises, avoid street stalls and markets, avoid fish and shellfish, only consume food that is steaming hot or has been adequately refrigerated. Also avoid sharing cups, bottles, and utensils.

Being prepared for your trip is the best way to ensure your own success both while traveling and competing.  Speak to a dietitian call  +91 9743430000 India/International for a sports nutrition plan. To book an appointment CLICK HERE

TOP 5 foods for a traveling Athlete

Athletes face different types of adversity one is when they’re traveling. Athletes traveling to a game, match or event need to be in their best physical shape and especially aware about meeting carbohydrate, protein, vitamin and mineral requirements, balancing energy intake, maintaining adequate hydration, and making sure food is prepared and stored safely. Thats why we ask you to invest in a SPORTS NUTRITION PROGRAM

Dining out

The best way to meet these requirements is to plan out the whens, wheres and whats regarding your meals.  Your plan should be as close to your regular (at home) diet as possible.  Choose restaurants that provide options that will help fuel your health, energy, and performance. Restaurants with a buffet option are usually great places for team meals as they provide a large variety of good foods for the athletes like pasta, brown rice, roti, chapatis, lean meats, salads, fish, chicken, and plenty of vegetables.

Snacks appropriate for Athletes

While on the road, the snacks you are used to picking up at your local convenience store may not be easy to find. Because they are important for recovery periods after training and between meals, make sure to bring some with you.  Some snacks worth packing are cereal, cereal bars, canned fruits, dried fruit, powdered sports drinks or milk, concentrated fruit juice, and (if a microwave or stove is available) baked beans, or instant noodles.

Food Safety

Food safety is the biggest problem athletes can face when traveling in foreign countries. To avoid the risk of infection and illness in areas where the water is questionable, drink only bottled water or water from sealed containers, avoid ice in your drinks, use bottled water when brushing your teeth, avoid salad vegetables unless they are washed in bottled or boiling water, and only eat fruit if it can be peeled. If you’re in an area where the food quality is questionable, eat only from reputable hotels or well known franchises, avoid street stalls and markets, avoid fish and shellfish, only consume food that is steaming hot or has been adequately refrigerated. Also avoid sharing cups, bottles, and utensils.

Being prepared for your trip is the best way to ensure your own success both while traveling and competing.  Speak to a dietitian call  +91 9743430000 India/International for a sports nutrition plan. To book an appointment CLICK HERE