Blog | Dietician Arushi's Diet Mantra eClinic


  • Diet tips in Winters

    In Health Tips On 08 January 2017

    Diet tips in winters winter season is the best season to improve immunity. During this time, people feel hungrier. Amazingly, the body engine works better in the winter and foods are better digested. This aids in providing more nourishment to the body. Foods To Warm In Winter  In winter, our body craves for rich food which provides warmth along with nourishment. Good vegetables to eat in winter are like root vegetables -- carrot, potato, onions, garlic, radish, yams, sweet potatoes, beets, turnips, etc and hearty winter greens like palak, methi, sarson, muli, etc. Certain dry fruits (dates), nuts and oilseeds (sesame seeds) are also warming. All animal foods fall into the warming category, including lean dairy, meat, fish and poultry. Whole-grain cereals, proteins and healthy fats too provide much-needed energy to keep warm. Carrots: The beta-carotene in carrots is an excellent source of vitamin A and a powerful anti-oxidant.  White radish, onion and garlic: Rich in isothiocyanates and indoles, phytochemicals that help prevent cancer. Their strong flavour helps to pep up the taste of food.  Potatoes and yams: Help to provide much-needed energy.  Leafy greens: Methi, Palak, Sarson : A good source of beta-carotene and Vitamin C - both powerful antioxidants that help fight disease and build immunity. Others in this category are coriander, amaranth, celery, radish greens, etc.  Other vegetables: Green beans and peas: these are all high energy and high-protein vegetables.  Whole Grain Cereals And Pulses : High energy and protein foods provide the required fuel to combat the cold. That's why many Indian households make 'sheera' (rava, whole-wheat flour, moong-dal, vermicelli, daliaa, badam); 'halwa' (gajar, doodhi, pumpkin); 'paak' and 'ladoos'. Makai and bajra rotis have the warmth-giving quality.  Fresh And Dried Fruits  Papaya and pineapple are believed to provide warmth. Amla is loaded with Vitamin C, and is very good to step up your immunity. That's the reason why 'amla juice' and 'amla muraba' are available in plenty during winter.  Dates are not only a good source of fibre, iron, magnesium, calcium and vitamins (C and B3), they are also a good source of energy. Consume them as they are or as a barfi, pulp or added to milkshakes and smoothies. Spices:  Mustard, asafoetida (hing), black pepper, fenugreek, ajwain  are all warm spices to be used freely and also a valuable remedy for winter coughs and flu, stimulating appetite and digestion and increasing blood circulation. Methi (dry or sprouted) is very beneficial in bone and joint problems that surface more in winter. Turmeric, especially the fresh light and golden yellow variety (resembles ginger), is a potent anti-microbial immunity builder.  Herbs And Seeds  Basil (tulsi) is a herb that protects against colds and fever and helps strengthen immunity. Ginger, (fresh and dry varieties) is very warming. Dry ginger powder made into tiny ladoos with jaggery and ghee is excellent for combating winter chills. Til ladoos and til chikki need no introduction to an Indian. The warmth-giving quality of til or sesame is also tapped when you sprinkle them on salads, breads, pastas and pizzas.  Keep yourself hydrated    Water is very essential for your body. It is important to drink enough water to avoid feelings of thirst and dehydration.                                                                                                                

  • Guava- The winter fruit

    In Health Tips On 20 December 2016

    Boost your immunity with guavas this winter Stay safe from common infections this winter with guavas. It%u2019s winter and this time of the year is synonymous with colds and other illnesses. One of the best ways to keep common infections at bay is to boost your immunity. Your immunity is your defense mechanism that protects your body from numerous bacterial and viral infections. One of the most powerful tools to boost your immunity is to eat guavas %u2013 a fruit abundantly found during the winters. How does it help? Guavas are packed with vitamin C and natural antioxidants. Amazingly, the vitamin C content of guvavas is much higher than the amount found in oranges. Vitamin C helps the white blood cells perform their function of responding quickly to infections, thus boosting one%u2019s immunity many fold.  Apart from that, guavas also contain a lot of fiber which has a protective role against high cholesterol and heart disease. It also contains a lot of vitamin A, an essential compound required to maintain the health of one%u2019s mucus membranes. Mucus membranes are the first line of defense when it comes to fighting infections. It traps the organism and destroys it before it can enter the body. The ripe fruit %u2013 whose pulp has a pinkish tinge %u2013 is packed with lycopene. Lycopene plays an important role in protecting the skin and beating damage due to excessive sun exposure. The skin being one%u2019s first line of defense against invading organisms makes this property of guvavas essential. So the next time you feel a cold or viral fever coming on, eat a guavas. How to eat it for best results Eating the fruit in its natural state is the best way. If you find the process of eating a raw fruit tedious, try making a smoothie out of it. Take a cup of milk; add one medium size ripe guava to it. To add to the sweetness of the smoothie, include either figs or dates to the mix. Now blend all the ingredients together to make an amazing, health and immunity boosting drink. This smoothie can be had early in the morning along with your breakfast or as a meal replacement.

  • Spinach- Boost your immunity with spinach

    In Health Tips On 20 December 2016

    Spinach: Health Benefits Spinach is a super food promising a range of benefits of spinach for health given below. 1. Beneficial for Weight Loss: Spinach leaves help in weight reduction as it is low in calories and fat. It is very nutritious and has a good quality of fat soluble dietary fibre. This fibre aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating. 2. Anti-cancer: Spinach is rich in flavonoids- a phytonutrient with anti-cancer properties. Thus, it has been found to be effective in slowing down cell division in human stomach and skin cancer cells.  3. Eye Health: Spinach contains antioxidants lutein and zeaxanthin in plentiful which protect the eye from cataracts and age related macular degeneration (ARMD). Zeaxanthin is an important dietary carotenoid which is absorbed into the retinal macula lutea in the eyes, providing light filtering functions. Spinach also contains vitamin A which is required for maintaining healthy mucus membranes and essential for normal eyesight. 4. Healthy Bones: Spinach is rich in vitamin K which is vital for maintaining bone health. A cup of boiled spinach provides around 1000% of the RDA of vitamin K which lowers and controls the over activation of osteoclasts. These are the cells that aid in breaking down the bone structure over a short period of time. Vitamin K also promotes the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of bones. Spinach is a good alternative to dairy products as it gives proper substitute to calcium, thus preventing the occurrence of osteoporosis. It is an important protein diet for vegans as it helps in building the muscle tissues as well as supporting the collagen growth. 5. Lowers Hypertension: Consuming spinach is beneficial in lowering hypertension as some of its constituents help to reduce stress and anxiety. The nutrients play a critical role in keeping the balance of Na- K pump by lowering the K (potassium) in your body. Vitamin C also plays an important role in lowering hypertension. 6. Relaxes the Body: Spinach keeps the body relaxed and completely stress free. It contains tremendous amounts of zinc and magnesium which enable you to sleep better at night, thus making way for more effective healing. Magnesium helps in replenishing your lost energy within seconds. A good quality sleep rests your tired eyes, thus relaxing your body as a whole. 7. Gastrointestinal Health: Consuming more of spinach promotes gastrointestinal health. The beta-carotene and vitamin C present in it protect the cells of the body%u2019s colon from the harmful effects of free radicals.  8. Brain and Nervous Function: Spinach maintains proper brain functioning specially during old age. Consumption of spinach on a daily basis makes your brain young and active, thus enabling you to think intelligently. Spinach contains folate, vitamin K and vitamin C which help in modulating the hormone production of our nervous system.  9. Prevention of Atherosclerosis and Heart Attack: Excessive fat deposition can cause thickening of the human artery wall resulting in Atherosclerosis. Heart attacks are caused due to the hardening of the artery walls. Spinach is rich in Lutein content which prevents thickening of the walls of arteries, thus reducing the risk of heart attack.  10. Lowers Blood Pressure: Peptides contained in spinach are effective in lowering blood pressure as they inhibit the angiotensin I-converting enzyme. 11. Anti-inflammatory Properties: Spinach contains Neoxanthin and violaxanthin, the two anti-inflammatory epoxyxanthophylls that regulate inflammation. Thus, it is beneficial in preventing inflammatory diseases such as arthritis, osteoporosis, migraine headaches and asthma. 12. Aids in Calcification: Being rich in vitamin K, spinach aids in calcification. This is because this vitamin is a crucial component of the process called carboxylation which produces the matrix Gla protein. This directly prevents calcium from forming in tissue, thus fighting atherosclerosis, cardiovascular disease and stroke. 13. Boosts Immunity: Vitamin A in spinach protects and strengthens the entry points into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts besides being a key component of lymphocytes (white blood cells) that fight infection. One cup of spinach provides as much as 337% of the RDA of vitamin A. 14. Prevents Anaemia: Regular consumption of spinach can prevent anaemia as it is an excellent source of iron. It is much better than red meat as it provides a lot less calories and is fat and cholesterol free. Iron is also needed for good energy as it is a component of haemoglobin which carries oxygen to all cells of the body. Spinach: Skin Benefits Green leafy vegetables are great for skin and spinach is no exception. Loaded with most useful vitamins like Vitamin A, vitamin C, vitamin E and vitamin K as well as vital minerals, this vegetable plays an important role in skincare. Following are the benefits of spinach for skin. 15. Cures Acne: Spinach is effective in clearing up acne, thus maintaining healthy skin. To get rid of acne, you can make a face mask by blending spinach with little water and applying it on your face for 20 minutes. This will remove dirt, oil and inflammation from your skin, thus refreshing and rejuvenating it from within. You can also drink spinach juice with other vegetable juices mixed in the following proportions, ? tomato, ? cucumber, 1 carrot, 1 celery, ? red pepper, ? cup cabbage, 1 green onion and a handful of spinach. Blend these ingredients to get the juice and drink it daily. This is effective for skin healing and prevents acne. 16. Sun Protection: Spinach is rich in vitamin B which protects your skin from the harmful ultra violet rays that cause sun damage, skin cancer and pre-mature ageing of skin. 17. Anti-ageing Benefits: Spinach is loaded with tons of antioxidants that destroy free radicals in your body. These free radicals damage your skin, thereby causing pre-mature ageing. Thus, eating spinach regularly will maintain the youth of your skin and slow down age related degeneration, making your skin look younger and rejuvenated. 18. Improves Complexion: Being rich in vitamin K and folate, spinach gives you a clear complexion by minimizing acne, bruising on the skin and dark circles. The bounty of vitamin and minerals in this vegetable give you quick relief from dry itchy skin, thus providing you with a radiant complexion. 19. Skin Repair: As stated earlier, spinach is a rich source of vitamin A and vitamin C. Vitamin A improves skin tone whereas vitamin C plays an important role in the repair as well as growth of skin cells. The amazing antioxidants and nutrients in spinach even out your complexion, making your skin look radiant.  

  • Jackfruit

    In Health Tips On 02 December 2016

    Jackfruit, also called as Kathal in Hindi is a large irregular shaped oval fruit. Often, listed among the exotic tropical fruits originated in India, Malaysia and are now grown in in Asia, Africa, U.S and Australia. Reported to be the food of the Orrangutans, it can weigh from 4 Kgs upto 20 Kgs. Jackfruit has an interesting sweetish fibrous texture, resembles meat which  many vegetarians use as a substitute. Ripe jackfruit has a bland flavour and is a bit sweet. It is often peeled before consumption and can be had raw, boiled, roasted, fried or in a curry. They are rich in protein, starch (carbohydrate), calcium, vitamin A, B, C, copper and potassium. Though high in carbohydrates (80%), it has a low glycemic index owing to its high fibre (11%) and nature of starch, which is of a resistant kind. Being high in fibre, it aids digestion and it's mucilagenous pulp has been found to be useful in boosting immune system. Other benefits include improving thyroid function, anti cancer benefits, skin and vision improvements, lowering blood pressure and increasing sperm count.  Many people stay away from this fruit as they believe it is high in calories and carbohydrates. Contrary to this, jackfruit can be eaten by those trying to lose weight simply because it helps you keep energised, full and satisfied for longer. Not only this it helps provide antioxidants like vitamin C, flavanoids, phytonutrients and potassium which can boost skin and immune function. Several studies have reported various health benefits of jackfruit including its role management of type 2 diabetes and obesity. In one study, the extracts of jackfruit significantly improved glucose tolerance in both normal and diabetic patients. Jackfruit has also been found to be having anti-ulcer effects and useful for those with heartburn, asthma and breathing disorders. Studies have also explored anti-inflammatory role of jackfruit, which can be important for the prevention of the progression of obesity associated low-grade inflammation and its complications. Antioxidant capacity of jackfruit has been document in several studies. Infact, the jackfruit seeds which resemble chestnuts have much higher anti-oxidant capacity than the edible portion. The seeds can be eaten roasted or boiled. Roasted dried seeds are also ground to make flour which is blended with regular flour for baking. At present, there is a growing interest in research arena in the functional properties of jackfruit and its derivatives such as wafers, chips, seeds, flour, peel etc. It could very well be categorised as a functional food owing to its immense concentration of bioactive phyto-nutrients with powerful anti-inflammatory and disease fighting effects, which can play a vital role to cure and improve health.  

  • Amaranth-The Third Millenium Grain

    In Health Tips On 31 October 2016

    Amaranth, a forgotten grain is being rediscovered recently. Believed to be of Indian origin, Amaranth, infact is a crop from America. Native to the ancient Aztac and Incas civilizations, Amaranth was cultivated in the mountains of Mexico and Andes.   Considering its nutritional properties, it is not difficult to understand why it has been ascribed a status of %u201Cthird millennium grain%u201D. One of the most striking features is its exceptionally high protein content and quality. Unlike, most conventional grains as wheat, rice and corn which are low in lysine, amaranth contains a balanced set of essential amino acids making it an unusually complete protein source among grains. Considering its high protein content, it is categorised as a pseudo-cereal. However, due to its readily digestible starch, it has a high glycemic index. To obtain maximum benefits, it is best combined with nuts, seeds, pulses, legumes and vegetables. In addition, amaranth is relatively a good source of cholesterol-lowering soluble fiber, calcium, iron, magnesium, zinc, vitamin A, C and several B vitamins. It contains about four times as much calcium as wheat and twice as much iron and magnesium. Flavonoids with antioxidant effects also occur in amaranth seeds and sprouts. Amaranth is gluten-free and easy to digest.  The health benefits attributed to amaranth include decreasing plasma cholesterol levels protecting the heart, stimulating the immune system, exerting an anti-cancer activity, reducing blood glucose levels and improving conditions of hypertension and anemia. In addition, it has been reported to possess anti-allergic and antioxidant activities. Most of these properties are explained by the presence of bio-active compounds. Unsaturated fatty acids in amaranth may contribute to cholesterol lowering effects. Being a good source of magnesium, which helps relax blood vessels and prevents constriction and rebound dilation, it%u2019s useful in migraines.   Research has suggested that the amaranth grain has may be used in the development of non-allergenic food products, with an added potential for use in fighting allergies. Amaranth can be used to bake, steam or cook it as a cereal, grind into flour, pop like corn, sprout or toast, add to salads, casseroles, stir-fries, desserts or even thicken your soups, stews.  Amaranth flour can be added to breads, rotis, flour mixes, cookies, porridge, health bar or as fillers, toppings and beverages. Sprouting these seeds further increases their nutritional value. Sprouted seeds can be added to salads or juices. Amaranth, the nutrient-rich grain makes an excellent choice for everyone, especially for individuals with gluten sensitivity, irritable bowel syndrome and wheat intolerance.   Future research should be directed to epidemiological studies towards understanding the mechanisms of action and determining the minimum amount of amaranth that should be consumed in the diet in order to derive benefits.  


    In Health Tips On 26 October 2016

    Amla is a gift of nature to mankind. It is an indispensable part of the Ayurvedic and Unani system of medicine. Amla has amazing remedial qualities. The amla fruit contains more than 80% of water. It also has protein, carbohydrate, fibre, minerals and vitamins. It also contains Gallic acid which is a potent polyphenol. Vitamin C is important for human beings. 100 Gms of amla contains - 700 mg Vitamin C. If amla is dried in the shade then much of the vitamin C is retained. To get the maximum out of amla it should be taken raw with very little salt. Amla & Common Ailments: 1. Constipation causes infrequent stool, Amla being rich in fibre regulates the bowel action and keeps constipation at bay. Juice of amla taken with 250 mg of giloy extract provides an effective remedy for hemorrhoids. 2. If your blood cholesterol troubles you then take amla. The vitamin C in amla helps in dilating the blood vessels and thereby lowering the blood pressure. Grind dried amla into a fine powder and mix it with sugar candy (mishri). Store this mixture in a glass bottle and take one teaspoon of this mixture every day empty stomach. This will help maintain the cholesterol level. 3. Amla has anti diabetic quality. Make a mixture of equal quantity of amla, jamun and bitter gourd powder. Take one teaspoonful of this mixture once or twice a day. This mixture is also useful in treating conjunctivitis and glucoma 4. In case of acidity take 1 gram of dry amla powder with a little sugar in milk or water twice a day. 5. 1 tablespoon of paste of amla leaves, mixed with honey is an effective treatment for diarrhea. 6. For promoting hair growth and prevent premature graying of hair one can use amla rich oils and shampoos. 7. Amla is helps in restoring Vitamin C level in elderly, diabetic patients, hypertensive and women using oestrogen contraceptives. 8. According to a research low vitamin C levels puts a person at risk of developing gallbladder disorders. Taking amla saves one from gallbladder infections. 9. In children low vitamin C levels leads to disturbed growth and fragile disorders. For a person with low vitamin C level healing of wounds and fractures is a slow process. For quick healing, one must consume amla. 11. Amla is also a cure for scurvy. Dry amla powder mixed with an equal quantity of sugar taken in doses of one teaspoon thrice a day with milk provides enough vitamin C to beat scurvy. 12. Amla also works wonder with pregnant and lactating mothers. 13. It also reduces the incidence of cancer of the gastrointestinal and respiratory tract. 14. It provides protection against pollution. 15. Amla is nature's best antioxidant. Food rich in antioxidants combat free radicals naturally and without any side effects. When amla is in season it should be consumed in chutneys and pickles. And when not in season it can be taken in the form of murabba.      

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Arushi Gupta Goel is a Nutritionist, Certified Diabetes Educator and Certified Insulin Pump Trainer. She has a post graduate degree in Foods & Nutrition and post graduate certification in Diabetes Education. She has done her internship from Indraprastha Apollo Hospitals, New Delhi and Medanta-The Medicity, Gurgaon.Dietician Arushi has over 5 years of work experience at various reputed hospitals and wellness centers. Currently, she is a freelance Nutritionist runing diet clinic at home. Previously, she has worked at--Medanta-The Medicity, GurgaonIndraprastha Apollo Hospitals, New Delhi.Aditya Birla Memorial Hospital, PuneArushi specializes in Diabetes Education, Obesity Management in Adults & Children, Diet in Pregnancy, Diet in PCOS, Diet in Celiac Disease, Cholesterol Management, Nutritional Deficiency in Children.I believe in solving medical problems in a natural way with some lifestyle modifications."The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise".Dietician Arushi Gupta Goel is a nutritionist based in Noida, India. Dietitian Arushi is a weight loss diet expert. She is helping people to reach to their health related goals with her healthy diets & lifestyle. Dietitian Arushi provides weight loss diet consultations online. Online diet consultation, customised online diet plans, personalised Diet chart are provided for services like fast and healthy weight loss, healthy weight gain, control and manage diabetes , healthy online diabetic diet, weight loss for kids, diet for pregnant women, post pregnancy weight loss, renal diet, healthy lifestyle program and other disease management. Email & phone consultation is also provided. If you're looking to consult best dietitian in sec 121 Noida or in Greater Noida, then do register on this eClinic.In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; ''Dietitian Arushi's Diet Mantra eClinic'' helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  She is one of the best Dietitians in sec 121, Noida.Looking for top online weight loss diet in Sec 121, Noida or a Dietician in Greater Noida ? Interested in excellent weight loss service online or in Noida? Then contact famous weight loss diet consultant Diet Specialist Arushi Gupta Goel.You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts.Nutritionist Arushi's major area for diet counseling is therapeutic diets, weight gain, weight loss, diabetes, diet for PCOS, Nutritional deficiency in Kids, heart related problems specially pertaining to cholesterol.Diet Consultant Arushi's diets aims at overall nutritional correction with comprehensive individual assessment, with long term results and  benefits. Lets make life better by bringing in a total lifestyle change!!
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