MY WEIGHT LOSS JOURNEY

During the lockdown I have lost 6.5 kgs.  Right from the childhood I was a foodie. I used to enjoy food and loved sweets. I never cared much for weight. A few years back I had Diabetes and as a result of which my health started deteriorating. I had back pain, leg pain and knee pain.

Though, I tried to lose weight earlier also, I could not, since I had to go to office and due to time constraint I did was not able to do much. I finally decided to seek professional help and took a pro plan at Aakanksha Desire for Wellness. I still remember, it was 24th March 2020. Lockdown begun and I felt that it was the right time for me to start taking care of my health. Thus my online appointment  was fixed with Nutritionist Bhavani Swaminathan. She gave me a complete package. She mailed me the diet to be followed. Along with diet, I was asked to do Walking for 45 minutes, which I did sincerely during the entire lockdown, of course taking utmost care. I walked inside the campus of my society with mask and then I used to do the indoor exercise walking which she taught me by sending her exercise videos. That motivated me a lot to do exercises and indoor walking. Apart from diet

  • walking for 45 minutes
  • Exercise for 20 minutes
  • Mudra therapy for 25 minutes
  • Pranayam for 30 min
  • Meditation for 15 minutes.

She also told me not to check my weight for a month. To my surprise, I lost 2.5 kgs in a month.

This motivated me and I continued, will be completing 4 months on 24.7.20. Guess what I have lost 6.5 kgs. Follow up of Bhavani is excellent. She is really very good.

When I can lose weight anyone can.

Thanks to Bhavani, Thanks to AAKANKSHA : Desire For Wellness.

Sandhya Murthy

Assistant Manager, The New India Assurance Co.Ltd

NANI KE NUSKHE (PART 10)

GRANDMOM’S HOME REMEDIES FOR HIGH BLOOD PRESSURE

 

NUSKHA NO 1

Add 1 teaspoon of lemon juice in 2 teaspoon of honey. Have this twice a day.

NUSKHA NO 2

Make a powder of fennel seeds, cumin seeds and rock sugar taking in equal quantity. Have this mixture 1 teaspoon twice a day.

NUSKHA NO 3

Mix 1 teaspoon onion juice and 1 teaspoon honey and have this twice a day.

These home remedies are safe without any side effects to it. Try out these Nani Ka Nuskhas and do give me your feedback at aakankshadfw@gmail.com or whatsapp on +91 7021648382.

NANI KE NUSKHE (PART 9)

GRANDMOM’S HOME REMEDIES FOR JOINT PAIN

 

NUSKHA NO 1

Massage with neem oil.

NUSKHA NO 2

Roast fenugreek seeds and powder it. Mix this powder with rock sugar (mishri) and turmeric powder in equal quantity. Store it in air tight container. Add 2 tsp of this mixture in a glass of warm milk and drink in the morning and before going to bed.

These home remedies are safe without any side effects to it. Try out these Nani Ka Nuskhas and do give me your feedback at aakankshadfw@gmail.com or whatsapp on +91 7021648382.

NANI KE NUSKHE (PART 7)

GRANDMOM’S HOME REMEDIES FOR KNEE PAIN

 

NUSKHA NO 1

Add 1 teaspoon of castor oil in a glass of warm milk. Have this once or twice a day.

NUSKHA NO 2

Mix coconut oil and rock salt. Heat it and apply on the area where it pains.

NUSKHA NO 3

Drink 1 glass of warm water adding amla powder (Indian gooseberry) to it.

These home remedies are safe without any side effects to it. Try out these Nani Ka Nuskhas and do give me your feedback at aakankshadfw@gmail.com or whatsapp on +91 7021648382.

NANI KE NUSKHE (PART 6)

GRANDMOM’S HOME REMEDIES FOR BACKACHE

 

NUSKHA NO 1

Mix ajwaiin & jaggery in equal proportions. Store it in air tight container. Take this 1 teaspoon twice a day

NUSKHA NO 2

Boil 4-5 date and 1 teaspoon fenugreek seeds in 1 glass water. And drink this once in a day.

NUSKHA NO 3

Mix dry ginger powder, asafetida, black salt in equal quantity. Heat 1 teaspoon of this mixture in a glass of water and drink it.

NUSKHA NO 4

Mix half teaspoon of dry ginger powder in 1 teaspoon of honey.

NUSKHA NO 5

Slaked lime (chuna in Hindi) mixed with honey and should be applied on the area where it pains.

 

These home remedies are safe without any side effects to it. Try out these Nani Ka Nuskhas and do give me your feedback at aakankshadfw@gmail.com or whatsapp on +91 7021648382.

VITAMIN B COMPLEX

 

A number of substances have been identified and grouped together under this heading.

  1. Thiamin : Also known as vitamin B1 is soluble in water and is readily broken down by heat in neutral or alkaline solutions. The basic function of thiamin is related to release of energy from glucose and its storage as fat, thus it makes energy available for normal growth and function of the body. Thiamin is needed to maintain normal function of three systems in the body
  2. Gastrointestinal System
  3. Nervous System
  4. Cardiovascular System
  5. Riboflavin : It is a more heat-stable factor and is less soluble in water than thiamin and more stable to heat, especially in acid solutions. Riboflavin is destroyed on exposure to sunlight. It is essential for tissue health and growth of all plant and animal life . It plays an important role in maintaining the integrity of mucocutaneous structures.
  6. Niacin : Niacin includes both nicotinic acid and nicotinamide, is another vitamin of the B-complex group. Niacin works in close association with riboflavin and thiamin in the cell metabolism system that produces energy. It is necessary for growth .
  7. Pyridoxine : It also known as vitamin B6 which is a co-factor of several enzymes connected with the metabolism of amino acids. It is believed to have a role in the formation of antibodies.
  8. Folic Acid : It is soluble in alkaline or acid solution: but is reasonably stable in neutral or alkaline solution, especially in the absence of air.
  9. Cyanocobalamin : Also known as Vitamin B12 is considered the most potent vitamin. It promotes normal growth and development. It helps with certain type of nerve damage, and treats anaemia. It is not stable to heat and light.
  10. Ascorbic Acid : Commonly known as Vitamin C closely resembles to glucose in structure. It performs a number of important functions in the body. It plays and important role to build and maintain strong tissues in general, especially connective tissues (bone, cartilage, dentin, collagen, etc) It is also an important partner of protein for tissue synthesis.

PERISHABLE FOOD

PERISHABLE FOOD

Selection of food, from the available variety, is an important aspect of marketing. Foods are classified on the basis of their stability during storage, into non-perishable, semi-perishable and perishable foods. In this article I am sharing about only the perishable foods as they are difficult to store. Utmost care has to be taken for their storage.

Perishable foods include plant foods like fresh vegetables and fruits and animal foods such as milk, eggs, poultry, fish and meat. Most vegetables and fruits retain freshness for a short time under ideal conditions of storage. Standards of selection of vegetables vary with the specific commodity. In general, freshness, uniformity of size, variety, colour, degree of ripeness and freedom from defects are the qualities most frequently sought. When purchasing, select fresh vegetables and fruits, which are firm, crisp, bright in colour, with no bruises or signs of decay.

At the peak of season, each vegetable and fruit has the highest nutrient content, flavor and is available at a reasonable price. Select clean leafy vegetables which are tender, crisp, brightly coloured and free from flowers, insects, mud or holes in leaves.  Other vegetables include brinjals, cucumber, all gourds, pumpkin, ladies finger, tomatoes, beans, cauliflower, etc which are not included in the groups leafy or roots and tubers.

Proper storage of food is very important. It is necessary to decide about what to store and how to store after considering the space available and the shelf life of the foods. Foods spoil due to the action of enzymes and micro organisms in them. Low storage retard spoilage and other changes in the quality of perishable foods. The action of enzymes and growth of spoilage organisms is slowed down by low temperature storage. Fish, meat, poultry can be kept for short periods at temperatures just above freezing. Eggs should not be refrigerated promptly.

 

MAINTAINING BODY WEIGHT

Weight is one of the gross parameters of our health. A healthy normal person reaches the desirable weight for his/her height by 25 years of age. It is advisable for a person to maintain that weight throughout life. This is the reason why all tables indicate desirable weight for height for men and women at 25 years.

When energy intake is equal to body needs, body weight is  maintained at a fairly constant level, in a healthy adult. Thus constant body weight is an index of energy balance in healthy adults. Consistent intake of inadequate food, which is unable to meet the body’s need for energy, leads to use of body fat to make up the deficit and there is loss of weight. An underweight person has reduced capacity for work, vitality and decreased resistance to disease.

On the contrary, continuous intake of energy in excess of one’s needs, results in deposition of fat. If this practice is continued, the gain in weight may be observed. Overweight is associated with ailments of heart, circulatory system, kidneys and diabetes.

If increase in weight continues then it indicates that intake of energy is in excess. The body has no mechanism to get rid of itself of this extra energy and therefore stores it in the form of fat. Hence it is necessary to reduce energy intake to a level lower than one’s needs, to use up the deposited fat. Exercise in the form of outdoor games, walking and indoor fitness exercise help in weight reduction. It should be accompanied by consistent, regular, carefully planned reduction of energy intake.

MEAL PLANNING FOR ADULTHOOD

WHAT DOES MEAL PLANNING MEAN?

Meal planning means that individual family members must be considered in estimating the food needs of the family.  A family consists of various age groups in various psychological states, thus each stage of life should be considered with utmost care.

MEAL PLANNING FOR ADULTHOOD

Adulthood represents steady state in life. A person who has completed his /her growth in terms of body size. The nutritional needs are for maintenance of body functions. The energy needs in adulthood are mainly to sustain body functions and activity. The protein requirement is to make good wear and tear losses which occur as a result of normal life processes. Adulthood also represents productive stage of life and hence it is important that the nutritional needs of an adult be met adequately, to keep up the vitality and positive attitude in life.

BREAKFAST AN IMPORTANT MEAL

The first meal in the day is important as about 12 hours elapse between dinner and breakfast. Breakfast should always be freshly cooked and should not consist of bread or bakery products all the time. As I Indian culture the breakfast differs from region to region. Example, idli, chutney, dosa, upma are common breakfast in southern India whereas poha is common in Maharashtra, paratha & lassi in Punjab.

FOOD SELECTION

The selection of foods is made according to the daily food guide. The amounts of food included from the various groups will depend on the body size and activity of the individual. Thus a labourer, who is very active may need more cereals and oils and fat to meet his/her energy needs as compared to a sedentary person who is involved in desk job.

CHANGING FOOD HABITS

Each of us have food which are our favourites. These are served on special occasions such as birthday, parties or other celebrations. Though one should take the likes and dislikes of family members into account in meal planning, we should not allow our preferences to rule our diets. Allowing people to develop a restricted food pattern may lead to poorly balanced diet and could be a social disadvantage. Trying to like new food enlarges one’s food enjoyment, social experience as well as diet.