Dash diet

DASH Diet: Hypertension Eating Plan

Hypertension or high blood pressure has been on the rise in the US for the past 50 years. DASH stands for Dietary Approaches to Stop Hypertension. First introduced in 1997, it is a diet promoted by the National Institute of Health’s National Heart, Lung, and Blood Institute (NHLBI) for reducing blood pressure. Various organizations have ranked it as one of the “Best Overall Diets.” The DASH diet is a well-balanced, lifelong approach to healthy eating that was discovered in research funded by the National Institutes of Health (NIH) to determine the role of dietary eating patterns on blood pressure.

Hypertension
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MANAGEMENT OF HYPERTENSION :

Initial management of hypertension uses a two-pronged approach, with emphasis on Pharmacotherapy and Non-pharmacotherapy. Non – pharmacological therapy (Lifestyle modifications) has an important role in both non-hypertensive & hypertensive individuals. Lifestyle modifications have the potential to prevent hypertension as well as to reduce BP and lower the risk of BP-related complications.

The following non-pharmacotherapeutic interventions:

NUTRITION :

The following Dietary changes are of paramount importance: Reduction of salt intake to an average of not more than 5 g per day (WHO, 2012), moderate fat intake, following the DASH diet plan (Dietary approaches to stop hypertension), the avoidance of a high alcohol intake, and restriction of energy intake appropriate to body needs.

What is the DASH Diet?

The DASH diet, or Dietary Approaches to Stop Hypertension, was developed through research funded by the National Heart, Lung, and Blood Institute. It is effective in lowering blood pressure and blood lipid levels, which ultimately reduces the risk for cardiovascular disease.

This diet plan emphasizes fruits, vegetables, whole grains, lean protein, low-fat dairy, and seeds, nuts, and legumes. It also recommends limiting sugary beverages, sweets, sodium, and red meats. The DASH diet is rich in magnesium, potassium, and calcium, which are protective against high blood pressure. DASH diet is rich in fruits, vegetables, and fat-free or low-fat dairy foods, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less salt and sodium, sweets, added sugars, and sugar-containing beverages, fats, and red meats. This diet helps to lower blood pressure and also has suitable effects on blood lipids.

Dash Diet
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Origin of DASH Diet

The DASH diet originated out of clinical studies by the National Institute of Health. These studies were designed to test which diets are best suited to reducing hypertension. The National Institute of Health examined three different diets in the clinical studies and then examined their results. The DASH diet is not necessarily a “diet” rather it is a way of eating that will promote long-term health. The USDA (U.S. Department of Agriculture) recommends the DASH diet as “an ideal eating plan for all Americans.”

Dash Diet
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The characteristics of the DASH diet:

Lower sodium intake

The DASH diet provides guidelines for your sodium and caloric intake. The standard DASH diet allows up to a maximum of 2300 mg of sodium per day and the low-sodium version of the DASH diet allows up to 1500 mg of sodium per day. The average American diet contains up to 3500 mg of sodium per day.

Increased vitamins and minerals

All your essential vitamins and minerals are provided on the DASH diet by the many fruits, vegetables, whole grains, and other whole foods that you are encouraged to eat on the diet. The diet also includes an ample supply of minerals like magnesium and potassium that help to lower or improve your blood pressure.

Increased good fats

Consuming a lot of good fats and minimizing bad fats is highly encouraged on the DASH diet. Saturated and Trans fats should be replaced with lean meats, omega-3’s from fish and seafood, low-fat dairy, nuts, and seeds. Good fats help to optimize our overall health by lowering bad cholesterol and increasing good cholesterol.

Increased fiber consumption

The DASH diet recommends increasing your fiber consumption by eating several servings of fruits, vegetables, and grains every day. This keeps you feeling full and helps to reduce blood pressure. High fiber consumption also helps to maintain good blood sugar levels and it also encourages weight loss.

Reduction of alcohol and caffeine

The DASH diet suggests limiting your intake of alcohol, soda, tea, and coffee because they offer no nutritional value, typically contain a lot of sugar and they can elevate blood pressure. This is an important lifestyle modification for reducing blood pressure. Alcohol raises blood pressure and also can harm vital organs like the liver, brain, and heart. For persons who consume alcohol, the recommendations are, that men should have no more than two alcoholic drinks per day and women no more than one drink per day as supported by the AHA 2006 scientific statement of hypertension management.

Customized sodium and caloric intake

In the same way that you can choose a 2300 mg/day or 1500 mg/day sodium intake DASH diet, you can also choose the most suitable caloric intake level for you

Dash diet

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Benefits of the DASH Diet

The DASH eating plan is effective for the prevention and management of hypertension. Hypertension is a clinical term for high blood pressure. Approximately 1 in 3 American adults have hypertension. This “silent killer,” which often lacks overt symptoms, can increase the risk for heart disease, stroke, kidney disease, and blindness.

Hypertension, a chronic disease, is treated with prescription medications. However, diet and lifestyle changes can significantly reduce blood pressure. Research shows that in some individuals, the DASH eating plan may reduce blood pressure as much or more than prescribed drugs. The DASH eating plan, in combination with a sodium-restricted diet (1500mg/day), can produce even greater results in lowering blood pressure.

The DASH diet is supportive of digestive health and decreases the risk of the development of colorectal cancer. This may be due to an increased level of fiber or higher consumption of dairy.

The DASH eating pattern support kidney health. Studies have shown that a DASH diet decreases the risk for urinary albumin excretion and protects against rapid decreases in glomerular filtration, both of which are indicators of decreasing kidney function. It is also protective against the development of kidney stones.

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Researches on DASH DIET

Over the years several studies have proven that the DASH diet is not only effective for lowering blood pressure through diet but it is also effective in reducing the risk of cardiovascular disease, several types of cancers, stroke, heart disease, kidney stones, kidney disease, diabetes, heart failure, and many other diseases. The DASH diet has also been shown to promote weight loss and improve overall health.

Research has found that diet affects the development of high blood pressure, or hypertension (the medical term). Recently, two studies showed that following a particular eating plan—called the DASH diet—and reducing the amount of sodium consumed lowers blood pressure. While each step alone lowers blood pressure, the combination of the eating plan and a reduced sodium intake gives the biggest benefit and may help to prevent the development of high blood pressure.

The DASH diet research findings, which tells about high blood pressure, and how to follow the DASH diet and reduce the number of sodium consumptions. The menus and recipes are  for two levels of daily sodium consumption —2,400 milligrams (the upper limit of current recommendations by the Federal Government’s National High Blood. Pressure Education Program, or NHBPEP, and the amount used to figure food labels’ Nutrition Facts Daily Value) and 1,500 milligrams.

NUTRITIONAL RECOMMENDATION FOR DASH DIET

Dietary Approaches to Stop Hypertension (DASH) is an eating plan that originally lowers blood pressure but also is “heart-healthy” and lowers the risk of heart attack and stroke. This eating plan is for 1,800 calories per day. The DASH plan is high in fruits and vegetables, whole grains, low-fat dairy, and protein that are low in saturated fat and cholesterol. The plan also focuses on lowering salt intake to less than 2,300 milligrams (mg) per day. Even lower salt intake (1,500 mg per day) can lower blood pressure even more. Eating nutritious foods will help to control blood pressure. The DASH diet emphasizes fruits and vegetables, low-fat milk products, and whole grains. It is a Mediterranean diet full of nutrients that are good for your heart and good for your health.

DASH Diet means eating a variety of foods and food groups that research has shown can be beneficial to heart health while avoiding others, that are harmful.

Key components include the following:

  1. Fruits and vegetables
  2. Whole grains
  3. Nuts, seeds, and legumes
  4. Lean protein—fish and poultry are emphasized, while red and processed meat consumption is limited
  5. Low-fat or fat-free dairy
  6. Avoidance of sugar-sweetened beverages
  7. Low sodium—when kept under 2,300 mg daily the diet is even more helpful with blood pressure, which can drop even lower with less than 1,500 mg daily sodium intake
  8. Higher levels of dietary nutrients like potassium, magnesium, calcium, and fiber
  9. Lower levels of saturated fats, trans fats, and cholesterol
  10. Increased the fiber intake slowly, so that people can avoid becoming gassy or bloated.
  11. Keep food allergies and intolerances (e.g., lactose intolerance) in mind as you tailor this diet to individual needs.
  12. For example, most DASH diet guides don’t cover avocados. Some foods are may not be the best choice for their category. For example, pretzels are grains but don’t have a lot of fiber or nutrients.

DOES THE DASH DIET WORK?

The DASH diet has shown several benefits. It lowers blood pressure (systolic and diastolic) for people with hypertension, and also for people who have blood pressures in the normal range, whether or not they lower their sodium intake. Reductions in pressures occur within one week and keep dropping if sodium restriction is ongoing.

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The DASH diet reduces the risk of sudden cardiac death on the order of approximately a 13% decrease in 10-year Framingham CVD risk. It is helpful with weight loss, it lowers hsCRP levels relative to usual diets (comparably to other healthy diets), and it also offers therapeutic benefit for a wide range of other clinical conditions, including the following:

  • Abnormal lipids
  • Cerebrovascular disease
  • Heart failure
  • Colon and rectal cancer chemoprevention
  • Insulin resistance and diabetes
  • Urolithiasis (kidney stones)
  • Gout
  • Kidney disease

OTHER LIFESTYLE CHANGES 

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WEIGHT REDUCTION:

The prevention and correction of overweight/obesity is a prudent way of reducing the risk of hypertension and indirectly coronary heart disease. The greater the weight loss, the greater the reduction in blood pressure. Meal patterns that rely heavily on processed foods containing more fats, sugar, and sodium, lead to steady weight gain and high BP.

QUIT SMOKING :

Smoking is a major risk factor leading to HTN and heart disease. Nicotine and Carbon monoxide present in smoke damages heart & blood vessels. Smoking also increases blood viscosity, clot formation and speeds up the process of hardening of the arteries. In patients with coronary heart disease, smoking cessation is associated with a 36% reduction in the risk of all-cause mortality.

PHYSICAL ACTIVITY :

The role of physical activity in the treatment of hypertension is well known. Regular physical activity enhances the sense of well-being, improves functional health status, & reduces the risk of cardiovascular disease and mortality.

EXERCISE:

Researches showed that exercise incorporated lifestyle intervention can result in significantly better BP control among patients taking Pharmacotherapy for Hypertension. 30-45 minutes of moderate level activity on most days of the week can lose/maintain weight & helps to lower Blood pressure.

YOGA/ MEDITATION :

Yoga is a beneficial multifunctional therapeutic modality in the treatment of a variety of psychological and medical conditions such as depression, anxiety, post-traumatic stress disorder, hypertension, cardiovascular diseases, and COPD. Meditation helps to calm the body and soul and relaxation techniques such as massaging relieve stress. It might be that a reduction in stress and stimulation of the body might impart physiological benefits, says the American Heart Association.

CONCLUSION :

In conclusion, Hypertension is a major risk factor and a powerful predictor of cardiovascular morbidity and mortality. The main thrust of primary prevention of hypertension includes a sustained effort on lifestyle modifications. Established nutrition recommendations are proven to help reduce blood pressure in general populations. Thus, decrease the load of chronic diseases such as cardiovascular, cerebrovascular, and renal which are associated with hypertension. It encourages you to take a diet rich in potassium, calcium, and magnesium and reduce your intake of sodium in your diet.

DASH diet is rich in vegetables, whole grains, fruits, fish, meat, poultry, nuts, beans, and low-fat dairy products. The diet helps you to reduce your systolic blood pressure by 8 mmHg and diastolic blood pressure by 3 mmHg, which could make a lot of difference in reducing morbidity and mortality in hypertensive patients. DASH diet also prevents osteoporosis, cancer, heart disease, stroke, and diabetes as it has a high quotient of antioxidant-rich food.

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Water retention : All you need to know about it!

We’ve all heard the term “Water weight” being thrown around, but if you don’t understand what exactly it is, then those especially in the midst of a weight loss program can get quite discouraged by its contingency. Contrary to popular belief, Water retention is actually a helpful signal since it indicates the imbalance in the body. Simply put, it is a symptom and not a disease and in serious cases, it can be an indication of a problem with the kidneys, heart or the circulatory system. 

Normally, if you are consuming a healthy and nutritious diet, along with adequate consumption of water, fluid retention will not occur. But, there can be certain instances wherein your body will begin retaining fluid, therefore it becomes crucial to understand what is happening, so that the fluid levels within the body can be brought back to optimal levels. 

Let’s therefore learn how to spot it and treat it early.

What is water retention?

Water retention is defined as the excess buildup of fluid within the body tissues that can take up a variety of forms ranging from bloated belly, swollen ankles and puffiness and swelling of eyelids to nausea, fatigue and persistent coughing. 

What causes water retention?

Before the causes are explained, let’s emphasise on the fact that there can be several reasons as to why your body is retaining excess fluid. Although some of these causes can be easily treated, there are however certain tenets that may be indicative of a more serious underlying issue. It is therefore important to consult with a healthcare professional to come to a sound diagnosis. 

We will now discuss some lifestyle factors that are contributive to water retention, and ways of preventing it. 

– Consuming a diet that is high in Sodium : 

The body requires an adequate amount of Sodium and Potassium to maintain optimum levels of fluid in the body. Eating more than required salt can cause the body to retain water. It is therefore recommended to consume a maximum intake of 2300 mg (1 tsp) of salt per day for healthy individuals and not more than 1500 mg of salt per day for people with Heart disease and Hypertension.

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– Hormonal fluctuations  : 

Women seem to hold more water weight in the days leading up to their menstrual cycles. It is very common and happens due to hormonal changes which prepares the body for monthly menses . These hormonal fluctuations lead to greater water retention in the body of a woman.

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– Standing or sitting for long periods of time  : 

A lot of water retention can be caused by prolonged periods of sedentary activity like sitting, sleeping, or standing still in one place. This is because sitting or standing still can cause your body tissues to retain fluid due to increase in blood pressure inside the vessels of legs and feet.

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 Other possible causes of water retention can be :

Kidney, Heart or Circulatory system disorders

– Certain medications like Hypertension medications, pain relievers, antidepressants etc

– Pre-eclampsia, cirrhosis of the liver, protein loss due to malnutrition

Now, If you’re nodding your head in agreement to all the signs and causes of water retention, and verbally agreeing to reading the above and saying “ Yes, I seem to have all those symptoms”, then continue reading below to find out some general remedies that can help you with Fluid retention!

General Lifestyle and Dietary suggestions :

  1. Consuming the recommended intake of upto 2300 mg of salt (1 tsp) for healthy individuals and less than 1500 mg of salt intake for individuals with Heart disease and Hypertension.
  2. Avoid canned foods including canned vegetables, soups, sauces etc.
  3. Avoid processed foods like potato chips, salted peanuts and other junk foods.
  4. Check food labels and opt for lower salt choices.
  5. In general opt for home cooked foods rather than restaurant foods.
  6. Increase the intake of Potassium rich foods like Bananas, Raisins, Tender Coconut water, Apricot, Berries, Apples, Spinach, Mushrooms etc as Potassium deficiency can lead to water retention.
  7. Consuming adequate quantity of water (between 8-10 glasses per day or more in accordance with level of physical activity) and other fluids such as Herbal teas, Barley water etc.
  8. Regular exercise of upto 30-40 minutes can prove to be a game changer as it helps stimulate blood circulation. Lifting your legs up against the wall can also help drain excess water.

Taking care of yourself emotionally and physically is the most important divisive factor in any treatment method and subsequent result. Allow yourself to reap in the natural benefits of adopting a healthy, nutritious diet and lifestyle. Reach out to the team of Foodnwellness for customised and tailored made wellness programs!

For any serious underlying health condition resulting in persistent water retention leading up to 1-2 kg of weight gain within a week, make sure to first consult with a physician before making any changes to your current health routine or taking medical action.

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Minty Oats Vegetable soup

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Minty Oats Vegetable soup

  • Author: Mubarra
  • Prep Time: 10 minutes
  • Cook Time: 10-15 minutes
  • Total Time: 20 minute
  • Yield: 1 1x
  • Diet: Diabetic

Description

This Minty Oats Vegetable soup is one of the easiest recipes to put together for a quick breakfast or even as a dinner option. It is a Fibre rich soup which is not only filling, but also delicious, healthy and nourishing.


Scale

Ingredients

  • 3 tbsp quick cooking rolled oats
  • 2 tbsp chopped carrot
  • 2 tbsp chopped cabbage
  • 1 tbsp chopped mint leaves
  • ½ tsp chopped green chillies
  • ½ tsp chopped garlic (lehsun)
  • ½ tsp chopped ginger (adrak)
  • ½  tsp oil
  • ½  tsp soy sauce
  • Salt (As per taste)
  • Turmeric ( 1/4th tsp)
  • 2 tsp lemon juice

For Garnishing

  • Sprig of Mint
  • 1 tsp of roasted Pumpkin, 
  • 1 tsp of roasted Sunflower seeds and 
  • 1 tsp of roasted Sesame seeds

Instructions

  • Dry roast the Oats on medium high flame for 1-2 minutes.
  • Heat the oil in a deep non stick pan. Then add in chopped green chillies, garlic and ginger and saute on a medium flame for a few seconds.
  • Follow this by adding in the chopped carrots, cabbage (and any other vegetable of your choice) and saute on a medium flame for 1-2 minutes till cooked.
  • Add the oats, saute them for another 1-2 minutes.
  • Add the soy sauce, mix well and bring to a boil. 
  • Finally add the spices (Salt, turmeric and any other spice and herbs of your choice), lemon juice and mint leaves, mix well and continue to cook for 1 minute.
  • Serve immediately and garnish with a sprig of mint and tbsp of mixed seeds on top.


Nutrition

  • Serving Size: 1
  • Calories: 308.31
  • Fat: 10.56
  • Carbohydrates: 37.8
  • Protein: 10.37

 

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Constipation: Remedies and Diet

Constipation is irregular, infrequent or difficult passage of faeces. It is most often defined as having a bowel movement less than 3 times per week and often associated with hard stools or problems passing stools. People may suffer from pain while passing stools or may be unable to have a bowel movement after straining or pushing. It is the most common physiological disorder of the alimentary tract. Constipation is characterized by incomplete evacuation of hard, dried stools. Mostly,  occurs commonly in children, adolescents, adults on low fibre diets, patients confined to bed, in individuals and in elderly persons.

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What is Constipation?

Constipation is a common gastrointestinal problem, which causes many expenses for the community with an estimated prevalence of 1% to 80%, worldwide, where the condition is characterized by a wide geographical variation.

Types of Constipation

There are three main types of constipation:

  1. Atonic  (lazy bowel): There is loss of muscle tone causing weak peristalsis due to lack of fluids, roughage and potassium, vitamin B Complex deficiency, irregular defecation habit and poor personnel hygiene, excessive purgation or use of enema, sedentary lifestyle or lack of exercise.
  2. Spastic: It results from excessive tone of the colonic muscle.
  3. Obstructive : It occurs usually due to obstruction in the colon, cancer or any other obstruction due to inflammation or narrowing of the lumen.
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Causes of Constipation

. Constipation can occur with:

  1. Overuse of laxatives (stool softeners)
  2. Low-fiber diet
  3. Lack of physical activity
  4. Not drinking enough water
  5. Delay in going to the bathroom when you have the urge to move your bowels
  6. Stress and travel can also contribute to constipation or other changes in bowel habits.
  7. A change in regular routine or travelling
  8. Use of medications such as antacids with aluminum or calcium, antidepressants, antihistamines, narcotics (such as codeine), antispasmodics, diuretics, tranquilizers, some heart medications
  9. Use of supplements such as iron and calcium
  10. Health conditions such as irritable bowel syndrome, colorectal cancer, eating disorders, under-active thyroid, diabetes, Parkinson’s disease, multiple sclerosis, celiac disease, and depression. Moreover, Constipation is common during cancer treatment.

. Other causes of constipation may include:

  1. Colon cancer
  2. Diseases of the bowel, such as –  irritable bowel syndrome
  3. Mental health disorders
  4. Nervous system disorder.
  5. Pregnancy.

Possible complications

  1. Hemorrhoids
  2. Cracks or tears in the rectum
  3. Weakening of the muscles and ligaments that hold the rectum in place
  4. Blockage of stool in the large intestine

Faecal impaction is common in care homes and can lead to faecal incontinence. This is a costly consequence of untreated constipation. A related term is faecal loading, which describes the retention of faeces of any consistency. Faecal impaction is defined as the retention of solid faeces that prevents spontaneous evacuation.

Risk of constipation in Elderly people

For older adults in the community and in care settings, the risk of developing constipation may be increased by:

  1. Muscular weakness that limits general movement and the possibility of physical exercise as well as the ability to visit shops and carry shopping.
  2. Less mobile patients who experience a loss of sensation, or those who ignore the signal to empty their bowels to avoid inconveniencing a carer or because the toilets are inaccessible. In care settings, they may be offered a bed pan or commode and be unable to empty their bowels due to poor positioning or lack of privacy.
  3. Changes in the diet, including patients reducing fluid and fibre intake for fear of incontinence.
  4. Difficulty swallowing, which results in requirement for thickened fluids and modified consistency diets. This can restrict consumption of adequate fibre and fluid.
  5. Poor dentition, which can impact on dietary intake, including fibre-containing foods.
  6. Limited care assistance available at mealtimes for dependent individuals, to ensure appropriate diet and fluid provision.
  7. Development of co-morbid medical conditions and resulting poly-pharmacy including, in particular, analgesics and psychotropic drugs.
  8. Mental health disorders such as depression, anxiety, dementia and cognitive impairment.
  9. Use of a number of medicines that induce constipation, including antacids, calcium and iron supplements, as well as radiotherapy and opioid pain relief for cancer treatment.
  10. Socio-environmental factors including hospitalization and institutionalization.

Medications that can contribute to constipation include:

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1. Pain medications (narcotics)
2. Antihistamines
3. Antidepressant and anti-psychotic medications
4. Some seizure medications
5. Iron supplements
6. Sucralfate and some antacids such as TUMS
7. Some blood pressure medications

Treatment:

1. Behavior changes: It is best to establish a regular pattern of bowel movement. People who have a normal bowel pattern usually defecate at approximately the same time every day. Since the bowels are most active after awakening and after meals, the most optimal time for a bowel movement is usually within the first two hours after waking and after breakfast. When the signals to defecate are ignored, these signals become weaker and weaker over time. Encouraging and allowing persons to pay attention to these signals can help decrease constipation.

2. Laxatives: Laxatives are substances that can help relieve constipation. However, the long-term use of laxatives can make your body depend on them. Talk to your health care provider about the use of laxatives to manage your constipation.
Fibre supplements are widely available and can be found in forms such as powders, tablets and capsules. If you have trouble eating enough fibre and want to use fibre supplements, check with your health care provider first.
Bulk forming laxatives are natural or synthetic products that have a laxative effect by absorbing water and increasing faecal mass.

3. Diet: For long term treatment it is always preferable to choose for a proper dietary management because intake of laxatives for a long period is not good for health. Increasing intake of fiber and fluid may help to feel less constipated and bloated. Above all, it keeps you to  be healthy.

Nutritional guidelines for alleviating constipation:

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When we experience constipation, it may be beneficial to include more insoluble fibre in the diet to promote regularity. It is important to increase fibre slowly over the course of a few weeks. Adding too much fibre too quickly can make constipation worse. Insoluble Fibre is not digested by the body and is excreted as waste. This is the type of fibre that promotes bowel regularity and discourages the development of haemorrhoids. Examples of foods that contain insoluble fibre include wheat bran, nuts, seeds, and skins on vegetables and fruits.

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Tips that should be followed

  1. Plenty of liquids.
  2. Increase  fibre intake.
  3. 3-5 servings of fruits and vegetables daily.
  4. Foods that promote regularity.
  5. Plum or prune juice.
  6. Include exercise or physical activity in  daily routine.
  7. Talk to your healthcare team about medication or supplements to help with constipation.

 Medical interventions are required only when constipation arises because of some structural or functional change in the gastrointestinal tract.

Exercise and Constipation

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In this paragraph, I am going to explain how regular Exercises can help to get relief from Constipation. Exercise therapy has shown significant efficacy as a means of treating various intestinal diseases especially, aerobic exercise, may be a viable and effective treatment for patients with constipation. Exercise helps constipation by lowering the time it takes food to move through the large intestine. This limits the amount of water that our body absorbs from the stool. Hard, dry stools are harder to pass.

Aerobic exercise speeds up your breathing and heart rate. This helps to stimulate the natural squeezing (or contractions) of muscles in our intestines. Intestinal muscles that squeeze better will help to move stools out quickly. A regular walking plan, even 10 to 15 minutes several times a day can help the body and digestive system work at their best. For example, aerobic exercise includes running, jogging, swimming, or swing dancing. All of these exercises can help keep the digestive tract healthy. Stretching may also help ease constipation, and yoga may, too.

In conclusion, it is always necessary to follow a proper dietary and lifestyle management which, can help in maintaining the normal bowel movements to a great extent.

How FoodNwellness will help you?

You can join the programme of Foodnwellness. This program gives you a personalized plan that includes the key to eat the right quantity of food and healthier options that you need to eat for Constipation and will also motivate you to have a healthy lifestyle. So, you may receive plenty of advice from everywhere but it is worthy when you receive correct knowledge from panel of health professionals. Foodnwellness will always guide regarding every issue you face and it will be taken care of by our Dietitians.

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Quinoa salad

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Quinoa salad

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Category: Salad
  • Cuisine: Indian
  • Diet: Low Calorie

Description

This nutritious Quinoa Sala is easy to prepare and is a quick make which can be consumed as a snack or even a Breakfast/Lunch/Dinner meal option with a side bowl of healthy soup.  Quinoa is a great source of protein and is an  ideal choice for someone who follows a vegetarian diet as it contains all 9 essential amino acids.


Ingredients

  • Water-1 – 3/4 cups
  • Uncooked quinoa -1 cup
  • Tomato-½ cup coarsely chopped seeded
  • Coriander leaves- ½ cup chopped
  • Peanuts- ¼ cup roasted
  • Raisins-1/4th cup
  • Cucumber- ¼ cup chopped
  • Green chilies – ½ tsp. finely chopped 
  • Lemon juice- ¼ cup fresh
  • Extra virgin olive oil-1 tbsp.
  • Onion-finely chopped 1 tbsp.
  • Salt-1/2 tsp.
  • Black pepper powder -1/4th tsp.

Instructions

  1. Combine water and quinoa in a medium saucepan, bring boil. Cover, reduce heat, and simmer 20 minutes or until water is absorbed.
  2. Remove from heat; fluff with fork.
  3. Stir in the remaining ingredients.
  4. Cover, let stand for an hour.
  5. Serve chilled or at room temperature.


Nutrition

  • Serving Size: 4
  • Calories: 193kcal
  • Fat: 5g
  • Carbohydrates: 32g
  • Fiber: 5.5g
  • Protein: 5g

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Baked yogurt bread rolls

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Baked yogurt bread rolls

  • Author: Meenu Agarwal
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Cuisine: Indian
  • Diet: Vegetarian

Description

These easy baked yoghurt bread rolls are light and delicious. These can be a part of your weekend breakfast or even dinner options apart from being served as an evening snack option.


Scale

Ingredients

-2 slices bread fresh
-1 tsp mustard sauce – to spread
– 1 tbsp. – toned milk
-1/2tsp carom seeds (Ajwain)

FILLING
– 1 tbsp. hung curd
– 1 tbsp. finely chopped red bell peppers deseeded or deseeded chopped tomato
– 1/2 cup finely chopped broccoli
– 1 tbsp. peas
– ½ green chili – deseeded & chopped
– 1/2tsp salt and black pepper
– 1/4tsp red chili flakes


Instructions

1) Boil 1 cup water with ½ tsp salt
2) Mash peas with the hands.
3) Put the hung curd in a bowl. Add all other ingredients of the filling to the curd.
4) Cut the sides of slice, keep it flat on a rolling board. Press, applying gentle pressure with a rolling pin so that holes of the bread close.
5) Spread ½ tsp mustard on the slice.
6) Spread a layer of filling. Roll carefully. Seal end by applying some curd. Press well.
7) Brush milk on roll. Spread some carom seeds on a plate
8) At serving time, cover a wire rack of oven with foil. Grease foil lightly. Place the rolls. Grill for about 5 minutes till edges turn little golden. Serve immediately.



Nutrition

  • Serving Size: Serves 2
  • Calories: 235kcal
  • Fat: 8g
  • Carbohydrates: 90g
  • Protein: 20g

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Moong Dal Cheela/Pancake Recipe

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Moong Dal Cheela/Pancake Recipe

  • Author: Mubarra
  • Prep Time: 5 - 10 Minutes
  • Cook Time: 10 Minutes
  • Total Time: 12 minute
  • Category: Breakfast, Lunch, Dinner, Snack
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Moong dal Cheela/Pancake is a healthy, delicious and quick to make recipe that can be consumed as a breakfast or snack item. It can be made with minimal ingredients and within minutes given, that the Moong dal is soaked overnight or for few hours before preparation. It can be served without any sides but it tastes best when served with homemade chutneys/pickle/curd/raita.

 


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Ingredients

  • 1/4 cup Moong Dal (whole or split with husk) 
  • 1 tablespoon Green Peas
  • 1 tablespoon Water
  • 2 teaspoons of finely chopped Onion
  • 1/4 teaspoon of finely chopped Ginger 
  • 1/4 teaspoon of finely chopped  Coriander leaves 
  • Salt to taste
  • 1/4  teaspoon of finely chopped Green Chili 
  • 1  teaspoon ghee or Oil

Instructions

  • Wash and soak the moong dal for around 3-4 hours prior to making the batter.
  • Then take the soaked and drained moong dal, blend it in a mixer along with green chillies, green peas, ginger, using little water to make a thick paste.
  • In a bowl, add onion, coriander leaves, salt and the blended moong dal and peas paste.
  • Mix well and add water to make a thin dosa like batter. Remember to add water in small batches to get your desired consistency (Medium thick consistency)
  • Heat a large nonstick frying pan on medium-high heat. Add a little oil to coat the pan.
  • Pour a ladle full of batter when the pan is hot and flatten out until 1cm thick. 
  • Pour a little oil on either side and cook until golden brown.
  • Flip and cook on the other side. 
  • Serve hot with any Chutney/Pickle/Salsa/Curry

Notes

The Moong dal Cheela/Pancake can be stuffed with or topped with vegetables of your choice to make it more nutritionally balanced.


Nutrition

  • Serving Size: 1
  • Calories: 167.75 Kcal
  • Fat: 5.325 g
  • Carbohydrates: 21.11 g
  • Protein: 8.79 g

Keywords: Breakfast, Lunch, Dinner, Snack, healthy, vegetarian, Protein, weightloss

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Mixed Vegetables preparation

 

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Mixed Vegetables preparation


Description

This mixed vegetables preparation with added Paneer is not only easy to prepare, but also has the goodness of vegetables and different flavours from the spices used which makes it an overall delectable nutritious dish.


Ingredients

Onion (freshly chopped) – 1 medium

Mushrooms – 6 – 8 (sliced)

French beans – 4 – 6 (chopped)

Green capsicum – ¼ (chopped)

Yellow bell pepper – ¼ (chopped)

Tomato (deseeded) – ¼ (chopped)

Cauliflower florets – 2-3

Paneer – 100 gms

Carrot – ½ (chopped)

Green peas (boiled) – ½ cup

Salt – to taste

Turmeric powder – ½ tsp

Red chili powder – 1 tsp

Coriander powder – 1 tsp

Garam Masala – ½ tsp

Tandoori Masala – 1 tsp

Ginger Garlic paste – 1 tsp


Instructions

1) Take a heavy bottomed kadhai. Add oil and heat it. Add cumin seeds and sauté for a minute.

2) Add chopped onions and stir well. Sauté till transparent. Add salt and mix well.

3) Add all the above listed chopped vegetables to the sautéed onion and cover it with a lid. Cook for 4-5 minutes on low medium heat stirring occasionally.

4) Add boiled peas and mix well. Cover and cook for another 5 minutes.

5) Add seasonings: Turmeric powder, salt, red chili powder, coriander powder, garam masala, tandoori masala. Mix well.

6) Add chopped deseeded tomato to the pan and mix it well. Cover and cook on low medium heat.

7) Add paneer cubes to the vegetables and mix well. Cover and cook on low medium heat.

8) Add freshly chopped coriander leaves on top. Serve hot and garnish with chopped ginger on the top.



Nutrition

  • Serving Size: 2
  • Calories: 65 - 75 KCAL
  • Fat: 5 - 7 GM
  • Carbohydrates: 15 - 20 GM
  • Protein: 4 - 6 GM

 

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Vegetable Salad With Salmon

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VEGETABLE SALAD WITH SALMON


Description

A Vegetable Salad with Salmon is a dish consisting of pieces of food in a mixture, sometimes with at least one raw ingredient. It is often dressed, and is typically served at room temperature or served warm.

Vegetable Salad With Salmon may be served at any point during a meal: appetizer, side dish or main course salads—usually containing a portion of a high-protein foods, such as meat, fish, eggs, legumes, or cheese.

 


Ingredients

  • Salmon (sautéed/ baked) – 1 serving
  • Tomato (diced, seeds removed) – 1 medium
  • Cucumber(diced, seeds removed) – 1 medium
  • Onion, sliced – 14
  • Leaf lettuce – 1-2
  • Lemon juice (about 1 lemon)
  • Olive oil – ½ tsp
  • Black Pepper, to taste
  • Salt – to taste

Instructions

  1. Place salmon, tomato, cucumber and onion in a medium bowl and toss gently to combine.
  2. To make the dressing: place lemon juice in a small bowl. Gradually whisk in olive oil and pepper.
  3. Toss dressing with the salmon and vegetables&Serve.


Nutrition

  • Serving Size: 1
  • Calories: 210- 230 KCAL
  • Fat: 18 - 20 GM
  • Carbohydrates: 60 - 80 GM
  • Protein: 25 - 30 GM

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Oats Poha

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Oats Poha


Description

Oats Poha is a savoury dish originating from the Indian Subcontinent, most common in South Indian breakfast, cooked as a thick porridge from dry roasted semolina or coarse rice flour. Oats poha is a healthy breakfast and a healthier version of Rice flakes Poha. This can be consumed in the breakfast as well as snack items. Various seasonings and/or vegetables are often added during the cooking, depending on individual preferences. Today it is popular in most parts of India and is prepared in various ways. This recipe is good for weight loss, diabetic and heart diseases as it is rich in fiber.


Scale

Ingredients

  • 1 cup oats
  • 1 cup vegetables (Chopped carrots, peas, capsicum )
  • 1 tomato medium sized
  • 1 onion thinly sliced medium
  • ¾ cup water (adjust as needed)
  • Salt as needed
  • 1 pinch Turmeric
  • Oil as needed
  • 34 Cashewnuts
  • ½ tsp mustard seeds
  • ¼ tsp red chili powder
  • Coriander leaves as needed

Instructions

  • Dry roast oats until golden or they begin to smell good. Set aside.
  • Heat a pan with oil. Add mustard seeds ,allow to crackle.
  • Add cashew nuts and saute till they are lightly browned
  • Add onions and fry until they turn slightly golden or pink.
  • Saute vegetables carrot, capsicum,  peas for 2 to 3 mins. Add chopped tomatoes, sprinkle salt and turmeric.
  • Cook until the tomatoes turn completely mushy.
  • Add chili powder
  • Mix and fry for 2 to 3 minutes until it smells good.
  • Add water and bring it to a boil.
  • Add oats and stir well.
  • Cover and cook. If needed add more or less water to adjust the consistency.
  • Add coriander leaves.
  • Serve it hot


Nutrition

  • Serving Size: 1
  • Calories: 225 Kcal
  • Fat: 3 g
  • Carbohydrates: 30 g
  • Fiber: 5 g
  • Protein: 4 g

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