Nutricare4all_by MahwishShiraz

Dengue fever dietary management
Diet should be given in dengue;
It is important to consume foods that can help boost immunity and increase platelet count during dengue. Some of the recommended foods include papaya leaf juice, coconut water, vegetable soups, boiled vegetables, protein rich foods like eggs, chicken and fish and foods high in vitamin C like oranges, lemons and kiwis.
Foods should not be given;
Food to avoid for dengue patients includes spicy, salty foods, alcohol, caffeine, fried and fatty foods.

We advise dengue patients to rest and drink plenty of fluids to prevent dehydration from high fever, poor oral intake or vomiting.

Nutricare4all_by MahwishShiraz is now on WhatsApp.

While it’s true that we are what we eat, we are also how we eat. In our busy society, too many individuals rush through meals, skip chewing their food, or simply wash down what they put in their mouth with a variety of liquids. Such food practices lead to serious digestive issues and consistent overeating because the body is not getting any nutrition from the poorly chewed food. The failure to properly chew food can also lead to bloating and weight gain.

"chew your food 32 times every bite."

The Benefits of Chewing Your Food

Doing such a simple task like chewing your food actually yields plenty of results for your health and wellbeing.

1. Absorb More Nutrients and Energy From Your Food

2. Maintain a Healthy Weight

3. Your Food Gets More Exposure to Your Saliva

4. Easier Digestion

5. It’s Good for Your Teeth

6. Less Excess Bacteria Lingering in Your Intestines

7. Enjoy and Taste Your Food

“Nature will castigate those who don’t masticate.”

― Horace Fletcher

Packed with various vitamins and minerals, bair helps in the formation and maintenance of the blood stream, body hormones, hair, bones, skin, muscles, body enzymes and neurotransmitters. The bair tree is also popular as a fruit that removes sorrow, perhaps because of its sedative properties.

The arrival of this fruit also marks the beginning of Spring season in Asia.

This magical fruit is filled with amazing health benefits.

Benefits of this tiny fruit are many, few are mentioned below :

1) Helps in improving the blood circulation:
These tiny fruits are filled with minerals like potassium, phosphorus, manganese, iron, and zinc. A combination of these minerals are necessary for maintaining a good heart health.

2) Provides a glowing skin:
Jujubes contains vitamin C and antioxidants which are known for reversing the effects of ageing.

3) Good for your bones:
Dried jujubes are a good source of calcium, phosphorous that helps in developing and maintaining bone density.

4) Good for your tummy:
Rich in fibers and carbs, jujebes are a great source of energy, which helps in boosting your metabolism and keeps you going through the day.

5) It helps you sleep better:
According to the ancient Chinese tradition, jujube was used to cure insomnia. The entire fruit including the seeds are filled with antioxidant phytochemicals, polysaccharides, flavonoids, saponins, which are considered to have sedative qualities.

Nutrition Month - 2021

According to the Academy of Nutrition and Dietetics, March as National Nutrition Month® will be honored as its own theme. The purpose of nutrition month is to help the public become aware of the importance of good nutrition and a healthful eating plan.

This year's theme, Personalize Your Plate, promotes creating nutritious meals to meet individuals' cultural and personal food preferences.

The Academy encourages everyone to make informed food choices and develop sound eating and physical activity habits they can follow all year long.

Ref: www.eatright.org

Health benefits of radish:

Radishes are a good source of vitamins C, folate and riboflavin (vitamin B2). They contain minerals such as calcium, potassium (which helps to regulate blood pressure) and manganese (involved in the regulation of brain and nerve function).
Some other health benefits are they control damage to our red blood cells, radish also provides ample roughage and fibers, therefore improving digestion. They are a good source for anthocyanins that keep our hearts functioning properly, reducing the risk of cardiovascular diseases. Radish has high vitamin C, it can protect you from common cold and cough, and improve your basic immunity system. But you must consume it regularly.
So, do add this nutritiously healthy food to your daily diet in winter.

Radish Paratha (Mooli Paratha):

When your father and husband has similar likes and dislikes and you love to cook their favorite food. One of those dishes is "Mooli ka paratha". These are traditional punjabi cuisine delicacy served usually with butter, curd and pickle. Made with grated radish, radish leaves, whole wheat flour and common spice powders. These healthy Mooli parathas are extremely nutritious and filling. Before discussing about the radish paratha recipe, i want to highlight the health benefits of radish, it is very good for liver and helps to cure jaundice. In addition, it also improves the metabolism and digestion and helps in reducing the risk of piles and constipation.

Recipe:
INGREDIENTS
FOR STUFFING:
2 cups radish / muli, grated
½ tsp salt
1 green chilli, finely chopped
½ tsp kashmiri chilli powder
¼ tsp turmeric powder
few coriander leaves, finely chopped
½ tsp coriander powder
¾ tsp dry mango powder / amchur powder

FOR CHAPATHI / PARATHA DOUGH:
1 cup whole wheat flour/atta
salt to taste
1 tsp oil or ghee
water as required for kneading
¼ cup wheat flour for dusting

FOR ROASTING PARATA:
ghee or oil as required

INSTRUCTIONS
STUFFING RECIPE:
firstly, take 2 cups of grated radish in a strainer.
mix salt and rest for 20 minutes.
squeeze the radish juice completely.
then add all the spices.
mix well making sure to blend spices well with radish.

ASSEMBLING AND ROLLING:
Pinch a medium sized ball dough, roll and flatten it.
roll it in a circle of about 5 to 5.5 inches in diameter.
place the prepared radish stuffing in the center.
join the pleats together and press the pleats from center.
furthermore, sprinkle some flour and roll to of a chapati size.

ROASTING PARATHA RECIPE:
place the rolled paratha on hot tawa and cook for a minute.
then add oil / ghee and press slightly.
flip again once or twice till both the sides are cooked properly.
finally, serve muli paratha with curd, pickle or curry.

Cheesecake - A typical piece of cheesecake contains more than 250 calories and a whopping 18 grams of fat. The danger in this dessert is the amount of saturated fat hiding in each slice — at almost 10 grams! While not all fat is bad, saturated fat can raise your cholesterol, which can increase your risk of heart disease and stroke.

We can enjoy little bit of everything in moderation. It's not necessary that we eat the whole slice we can keep portion control in mind and share the slice with our family or friend that way we can enjoy it as well as cut the calories and fat content at same time.

So next time going to a restaurant doesn't mean that you should avoid the sweet treat or desserts.

14th Street Pizza

Rice fields ready for harvesting.

There was a mesmerizing smell of rice in surrounding and the view was so beautiful. Subhan Allah ❤️ indeed Allah is the greatest creator.

Now talking about nutritional values of rice - White rice is less nutritious than brown rice because it lacks the most nutrient-dense parts of rice: the bran and germ.

Try to add some proteins in form of lean meat or vegetables to add on fiber, it will help reduce your appetite and giving you feeling of fullness and you will end up eating less rice.

Rice every day helps you diet as it leads to increased feelings of fullness, says study. Eating a daily portion of rice not only makes dieting easier, but is linked to improved all-round health.

The pulses are also highly nutritious. They contain vitamins and micronutrients, and are incredibly rich in protein, with two-to-four times the protein content of cereal grains and significantly more iron, folate and zinc, which are crucial for good health and eyesight.

Pulses For A Healthy Body And Mind

Lentils: Also known as masoor, they have the third-highest level of proteins after soybeans and h**p. ...

Pigeon peas: Also known as arhar or tur in India, these are very rich in proteins, and an important source of amino acids like methionine, lysine, and tryptophan.

Seasonal belssings
Winter fruits are rich in nutrition and make a healthy diet. They are also useful for medicinal purposes as they help in preventing different fatal diseases.

Orange
Research suggests that these citrus phytochemicals help support the body and protect us from conditions such as heart disease and cancer – they're also thought to have some anti-inflammatory, antiviral and antimicrobial benefits. Oranges are also a good source of fibre, B vitamins, vitamin A, calcium and potassium.

Pomegranate
Pomegranate juice provides about 16 per cent of an adult's daily vitamin C requirement per 100 ml serving, and is a good source of vitamin B5.

Dry fruits/nuts
In general, nuts are good sources of fat, fiber and protein. Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat. Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.
Handful of nuts are recommended to take on daily basis.

Strawberry
These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food.

Healthy Habits to Improve Mental Health

While different people may have different needs, creating healthy habits can help maintain or improve mental health. Here are some professionally-recommended habits to help ease and control the symptoms of mental health problems.

Get active

Exercise is one of the most common recommendations to improve mental health. According to multiple studies, regular exercise is shown to not only help with physical fitness, but to relieve stress, improve sleep and decrease symptoms of anxiety and depression.

Limit screen time, especially social media

With the advent of the smartphone, we now have screens in front of us almost constantly. While social media allows for easier communication between friends and family, it may be taking a toll on the mental health of its users.

Watch what you eat

When feeling down or anxious, it can be easy to fill meals with heavily processed comfort food. However, research shows that people will be better off eating healthy, both mentally and physically. Research has shown that diets high in fruits and vegetables, fish and unprocessed grains help regulate the levels of serotonin in our bodies. Serotonin helps regulate things like our sleep schedules and moods. This improved regulation results in better physical and mental health.

Take time to be mindful

Mindfulness is a common technique to help maintain mental health, and it has become more popular in recent years. According to Jon Kabat-Zinn, director of the Center for Mindfulness at the University of Massachusetts Medical School, mindfulness is “paying attention in a particular way: on purpose, in the present moment and nonjudgmentally.” Mindfulness is one of the core principles of meditation and yoga.

How to prevent breath cancer:

A healthy diet can help lower the risk of breast cancer. Try to eat a lot of fruits and vegetables and keep alcohol at moderate levels or lower (a drink a day or under). While moderate drinking can be good for the heart in older adults, even low levels of intake can increase the risk of breast cancer.
Foods that may lower breast cancer risk

Leafy green vegetables. Kale, arugula, spinach, mustard greens, and chard are just a few of the leafy green vegetables that may have anticancer properties. ...

Citrus fruits.
Fatty fish.
Berries.
Fermented foods.
Allium vegetables.
Peaches, apples, and pears.
Cruciferous vegetables.

Try to eat fresh fruits and vegetables as much as you can as they contain lots of antioxidants and helpful nutrients.

PC: Pink Ribbon

I saw this juice box yesterday with advertisement of a famous junk food brand along with some discount as well for attraction. How irony is this that junk foods are promoted so easily and conveniently even without help of media they are able to achieve their sales through this promotion.
Now adays we are observing so many newly diagnosed young type 2 diabetics in our clinics. When inquiring about their diet history it shows that previously they had a large amount of packaged juices due to loss of appetite and weakness which results in high blood glucose levels in body and unfortunately they become diabetic in early age due to unavailability or shortage of insulin in body.
In several developed and developing countries there are different campaigns for stopping the promotion of junk foods as they are cause of childhood obesity as well as different non-communicable diseases. Our government should also implement such actions to stop such advertisements. There must be healthy eating campaigns to be started on government level as in schools, on media and where ever possible.

Breast cancer:
Breast cancer is the most common cancer in women, worldwide. Pakistan has one of the highest incidences of breast cancer in Asia. There have been different awareness programs done in start of October and more are due in coming days by different organizations throughout Pakistan. As has also arranged an awareness program for their staff and other organizations and hospitals are also getting involved in breast cancer awareness campaign by joining hands with .

What Are the Symptoms of Breast Cancer?
New lump in the breast or underarm (armpit).
Thickening or swelling of part of the breast.
Irritation or dimpling of breast skin.
Redness or flaky skin in the ni**le area or the breast.
Pulling in of the ni**le or pain in the ni**le area.
Ni**le discharge other than breast milk, including blood.

Breast cancer care
If you detect an unusual lump or spot in your breast, or have any other symptoms of breast cancer, make an appointment to see your doctor. Chances are good that it’s not breast cancer.
But if your problem does turn out to be cancer, keep in mind that early treatment is the key. Early-stage breast cancer can often be treated and cured if found quickly enough.

Risk factors for breast cancer
There are several risk factors that increase your chances of getting breast cancer.
-Age
-Having dense breast tissues
- Gender- white
- Genes
- Early mansturation
- Giving birth at older age
- Harmonie therapy
- Inherited risk
- Late menopause start
- Never being pregnancy
- Previous breast cancer
- Drinking alcohol

Source: cdc.org
Healthline.com

Eating healthily, combined with regular physical activity, can help a person live a full, active life, preserving independence into older age.
10 Simple Dietary Guidelines To Help You Stay Well Into Older Age:
-Balance your food intake with physical activity – the more active you are, the more food you need. Keep an eye on your meal portion size, if you are less active choose smaller serving sizes and add plenty of vegetables, salad and fruit.- Include a carbohydrate food (bread, rice, pasta, potato, or cereal) at each meal. Choose high fibre options whenever you can (see following section for suggestions)-
Aim for five servings of fruits & vegetables each day. These are packed with important nutrients to help you stay healthy. Remember these can be fresh, frozen, tinned, or dried. Colour is important – have a mixture of different coloured fruits and vegetables each day Protein foods help to make new cells and keep your muscles healthy. Stay fit and strong by eating a variety of protein-rich foods each day.
Keep your bones healthy by having three servings of low-fat dairy foods (milk, yoghurt, or cheese) each day.
Choose heart-healthy fats.
Use less salt.
Limit amount of foods high in ‘empty calories’ like biscuits, cakes, savoury snacks (crisps, peanuts), sweets, confectionary.
Stay hydrated.
Combining an active lifestyle with a healthy diet is your best recipe for healthy ageing.

Healthy Eating for Older Adults

Eat fruits and vegetables. ...

Vary protein choices with more fish, beans and peas.

Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day. ...

Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.

HEALTH BENEFITS OF COFFEE

Coffee boosts your physical performance. ...

Coffee may help you lose weight. ...

Coffee helps you burn fat. ...

Coffee helps you focus and stay alert. ...

Coffee lowers risk of death. ...

Coffee reduces risk of cancers. ...

Coffee reduces risk of stroke. ...

Coffee reduces risk of Parkinson's disease.

1st October - International Older People

Proper diet and a healthy life go hand in hand, especially for older adults over the age of 65. According to reports by World Health Organization (WHO), a majority of the diseases that older people suffer are as a result of lack of proper diet.

For instance, fat in food is linked cancer of the prostate, colon, and pancreas. Degenerative diseases such as osteoporosis and diabetes are also diet-related, more specifically with micronutrients.

Micronutrients deficiency is shared among the elderly due to factors such as reduced food intake and lack of variety in their diet.

Keeping your heart healthy is something you can work on every day.

What you eat, how much you move, whether you smoke and controlling your cholesterol and blood pressure are five things that can have a big impact on your heart.
Tips for eating a heart healthy diet

Healthy eating for a healthy heart is a pattern. It doesn’t focus on one type of food or nutrient, but rather on what you eat over days, weeks and months.

This style of eating is naturally low in saturated and trans fats, salt and added sugar. It’s rich in wholegrains, fibre, antioxidants and unsaturated fats.

Eat more fruit and vegetables

A diet full of a variety of fruit and vegetables is linked to healthier hearts and a lower risk of heart disease.

Swap to wholegrain

Wholegrain cereals include more of the natural grain.

Make healthy fat choices

The best fats to include in your diet are monounsaturated and polyunsaturated (omega-3 and omega-6) fats.

Tips for being more active

Doing regular physical activity reduces your risk of having a heart attack or developing heart disease.

Move more
Any physical activity is better than none.

Set realistic goals
Start with small, realistic goals and work your way up to the recommended 30-60 minutes of moderate-intensity physical activity.

Choose activities you enjoy
When you enjoy being active, you’re more likely to do�it more often.

Get social
Stay motivated by doing physical activity together with a group of friends or family, or even with your dog.

Sit less
Adults who sit less throughout the day have a lower risk of early death, particularly from heart disease.

Tips to help you be smoke-free
The first step to quitting is understanding the risks associated with smoking.

Source: heart foundation.org

Created by the World Heart Federation, World Heart Day informs people around the globe that CVD, including heart disease and stroke, is the world's leading cause of death claiming 17.9 million lives each year, and highlights the actions that individuals can take to prevent and control CVD.

Weekend midnight craving

Research indicates chocolate can have positive health effects, like boosting your mood and brain power.

But it also comes packed with fat and sugar that can derail your diet. So if you’re just about to reach for that 250 calorie chocolate bar, try one of these tips:

Take a 15 minute walk
A new study led by researchers at the University of Innsbruck in Austria found just 15 minutes of exercise can keep you from indulging.

Eat chocolate, but smarter. Aim for a snack that has 50-100 calories satisfies, while helping you avoid grabbing a giant candy bar.

Try a small skim milk latte or cappuccino a teaspoon of hot cocoa mix in a black coffee.

Two or three chocolate dipped strawberries give a hint of chocolate, with a boost of fruit.

Enjoy two or three chocolate Kisses, eaten slowly.

Combine some dark chocolate chips with unsalted nuts and dried fruit.
“When it comes to solutions for managing food cravings, one size does not fit all". “It’s all about mindful thinking about what works best for you.”

Healthy eating for children

As a parent, one of the most important things you do is to help your children learn healthy eating habits. Children need a balanced diet with food from all 3 food groups—vegetables and fruit, whole grain products, and protein foods.

A mother can understand that how difficult it is to make your child eat healthy meals as children are fond of eating junk foods and unhealthy meals.

The best foods are whole, fresh and unprocessed—fresh fruits and vegetables, whole grains, dairy, and meats; and home-cooked meals.
As the parent, it’s your job to:

Set regular meal and snack times that work for the whole family. Share mealtimes and eat with your children.

Offer a balance and variety of foods from all food groups at mealtimes.

Offer food in ways they can manage easily. For example, cut into pieces, or mash food to prevent choking in younger children.

Help your children learn to use a spoon or cup so they can eat independently.

Include your child in age appropriate food preparation and table setting.

Avoid using dessert as a bribe. Serve healthy dessert choices, such as a fruit cup or yogurt.

Show your child how you read labels to help you choose foods when shopping.

Avoiding fast food restaurants shows your children the importance of enjoying mealtime as a family, while eating healthy home cooked meals.

It’s your child’s job to:

Choose what to eat from the foods you provide at meal and snack time (and sometimes that may mean not eating at all).

Eat as much or as little as she wants.

What if my child is a picky eater?

Don’t stress too much if your child refuses a food product or meal. Refrain from giving them something else in between meals just so that they eat. They will eat better at the next meal.

If you have questions about nutrition for kids or specific concerns about your child's diet, you can dm.

You’ve probably heard the age-old saying, “An apple a day keeps the doctor away.” Although eating apples isn’t a cure-all, it is good for your health.

Apple Nutrition

Apples are low in sodium, fat, and cholesterol. They don’t offer protein, but apples are a good source of vitamin C and fiber.

One medium apple has about:
100 calories
25 grams of carbohydrates
4 grams of fiber
19 grams of sugar
A variety of strong antioxidants

Health benefits:

As part of a smart diet, they can help protect against serious diseases, including heart disease, diabetes, cancer and more.

1. Protects Your Heart

Multiple studies show apples are good for your ticker-in multiple ways. Their high fiber content has been shown to help improve cholesterol levels (lowering bad LDL cholesterol and increasing good HDL cholesterol).

2. Boosts Brain Health

A group of four large studies presented at the Alzheimer's Association's International Conference in 2017 adds to the evidence that eating a plant-based diet may help prevent dementia.

3. Helps You Lose Weight

One medium apple can help fill you up for under 100 calories, so it's no surprise that apples can help with weight loss.

4. Lowers Your Risk of Type 2 Diabetes

In an extensive review of studies, Tufts researchers noted a strong association of apple eating with diabetes prevention, finding that people who ate one or more apples a day had up to a 23% lower risk of type 2 diabetes than non-apple eater.

5. Fights Cancer

Apples cancer-fighting antioxidant activity is nearly tops among fruits (second only to cranberries). Eating an apple a day (or more) is linked with lower risk of several cancers, including colorectal, breast and prostate.

So, we can say that it is a "miracle food" and a "nutritional powerhouse".

Alhamdulillah designed an English version of plan for my team at PIMS.

Alhamdulillah designed another diet chart for my team at PIMS.