Tag: Sheela Krishnaswamy

Sheela Krishnaswamy, Nutrition and Wellness Consultant
Health

Step into a healthier year, with a handful of almonds

Jan 7, 2021 by Neel Achary 0 Comments #Nutrition and Wellness Consultant, #Sheela Krishnaswamy

The beginning of a new year is the perfect time to bring about changes to your lifestyle routine as there’s something exciting about starting afresh. Take advantage of that extra dose of motivation and try adopting habits that can create the most positive impact on your health and happiness, this New Year.

As many people continue to work from home and children attend school via virtual classes in the New Year, it’s more important than ever to take on and stick to the resolution of adopting a healthier lifestyle. If COVID-19 has taught us anything, it’s that we can change our lifestyle and habits. Modifying dietary habits has the power to reduce the risk of chronic diseases and what we eat is significant to our health, leading to a lifestyle that will keep you feeling energized, satisfied, happy, and safe from diseases.

Healthy snacking and including almonds in your daily diet can be a great way to start the year on a healthy note. Almonds are a good source of vital nutrients like vitamin E, magnesium, good fat, dietary fibers, and plant protein. As we step into 2021, let’s resolve to make one small yet positive change to our family as well as our lives and include a handful of almonds to the diet every day, which can go a long way in building overall health.

Leading Bollywood actress Soha Ali Khan said, “The beginning of a New Year is always exciting as we get to start off on a blank slate and chalk out our resolutions and goals for the future. While setting resolutions, I personally don’t think of a long term and distant goal, I tend to set an immediate plan that I can start right away. My resolution for the year is to omit all unhealthy snacks from my family and my diet. To ensure this, I plan on upturning our pantry and replacing any unwholesome options with healthy foods like almonds. Almonds are known for their satiating properties, and also provide energy, which makes them a healthy yet tasty treat. Besides that, almonds are known to contain a variety of important nutrients because of which they offer the goodness of health in every bite.”

Regional Head-Dietetics, Max Healthcare – Delhi, Ritika Samaddar said, “As we step into 2021, we’re all hopeful and eagerly waiting for a Covid-19 vaccine to be available. However, something that the previous year has taught us is to prioritize our health. Therefore, in the New Year, it’s important to take stock of your family and your eating habits and lifestyle to make the necessary revisions. The first thing I would recommend is to start including healthy foods such as almonds in your own and your family’s daily diet. Beyond adding a host of nutrients to our diet, daily almond consumption may also help in strengthening immunity as they are high in Vitamin E, which acts as an antioxidant to support pulmonary immune function. Vitamin E is also known to offer protection against infections caused by viruses and bacteria .”

Fitness Expert and Celebrity Master Instructor, Yasmin Karachiwala commented, “As a pre or post-workout snack, almonds are a great snacking option as they provide a good dose of health and energy – without adding unwanted calories. With the end of the holidays and the beginning of a New Year, it’s time to realign goals and get back into shape. We all know the importance of regular exercise and the value it adds to our overall health – whether it’s in supporting weight loss, or relieving stress, enhancing the mood, or helping to better manage several lifestyle diseases. However, diet and exercise go hand in hand and you cannot adopt one healthy habit and trade it off with another, such as unhealthy eating. So, I am starting the New Year with a resolution to push myself to be fitter this year, and I urge others to do so too. Begin 2021, with a solid fitness and diet regime in place, and be sure to fuel your exercise routine with a handful of almonds.”

Madhuri Ruia, Pilates Expert, and Diet & Nutrition Consultant, commented, “Owing to our fast-paced and hectic schedules, it’s important to hit pause and reflect, and no better time to do this than the start of a New Year. I would recommend setting the tone for how you’d like the year to span out and what changes you’d like to bring about. If you’re looking at getting fit, start by eating healthy. Eating healthy will not only alleviate your mood and better manage your weight, but also help lower your chances of developing any chronic lifestyle diseases such as type 2 diabetes or cardiovascular diseases (CVD). Embrace this new mantra by making important changes to your diet by adding new and health-focused. The best way to do this is by adding a handful of almonds to your daily diet. According to recent research from King’s College London, snacking on almonds every day improved endothelial function of the arteries and also lowered “bad” LDL-cholesterol – both key indicators of heart health .”

Sheela Krishnaswamy, Nutrition and Wellness Consultant said, “2020 was a different year for most of us and everyone dealt with it uniquely, but if there was one thing that was common across most households in India through the year it would definitely be an increased focus on snacking and binge eating. But as we step into the New Year, it’s important to leave behind habits that had an adverse impact on our health, and chronic munching is definitely one of those. So, in 2021, offer your snacking palate a cleanse, and instead of munching on oily or fried food, snack on healthy foods like almonds, fresh fruits, steamed sprouts, etc. Almonds are known to provide a bouquet of health benefits ranging from supporting weight and diabetes management to promoting heart health and glowing skin, which will definitely add to your overall health and well-being in the longer run.”

Not sure what you’re waiting for, kick-off 2021 with a pledge to get healthier, fitter, and happier!

Almond
Health

Embrace a healthy heart with Almonds this World Heart Day

Sep 23, 2020 by Gouri Achary 0 Comments #cardiovascular diseases (CVD), #MadhuriRuia, #Ritika Samaddar, #Sheela Krishnaswamy, #World Heart Day

September 2020: Every year, World Heart Day is celebrated on the 29th of September, to raise awareness around cardiovascular diseases (CVD) and how they can be prevented. World Heart Day is a reminder for people across the world to stop and assess lifestyle choices for them and their family while acknowledging the need to take strict steps to ensure the safety of their health against this morbid disease.

Research has suggested that due to the inherent genetic makeup Indians are more vulnerable to heart diseases. Thus, with cardiovascular diseases becoming a serious health concern amongst many Indian households, dietary and lifestyle modifications can play an important role in bringing about a change and reducing risk factors for better heart health. As people across the world adapt their lifestyles to accustom to this new sense of normal, taking care of our health is more important than anything now. The first step in achieving better heart health is by making heart-healthy food choices. Adding a handful of nuts like almonds to your family and your daily diet is a good starting point, as they contain a host of nutrients, make for a healthy snacking option, and can also help add to your heart health.

Sheela Krishnaswamy, Nutrition and Wellness Consultant, emphasized on the need to eat right. She said, “Heart health should be a continued area of focus for individuals with an emphasis on making proactive, long-term lifestyle changes. To keep your heart healthy, it’s important to keep your weight under check, among other things. A 2015 study showed that snacking on 42 grams of almonds, on a daily basis, reduced the central adiposity (belly fat) and waist circumference that is well-established heart disease risk factors. The study also suggests that regular snacking on almonds helps in significantly lowering LDL cholesterol. Almonds are a great snacking option as they are a good source of protein and fiber that promote a feeling of fullness and also help in managing weight.”

With heightened levels of stress that people across India and the world are experiencing right now, snacking is at an all-time high. According to Ritika Samaddar, the Regional Head-Dietetics, Max Healthcare – Delhi, “Cardiovascular disease (CVD) accounts for 28% of all deaths in India, more than any other cause. As people across India adapt to this new sense of normal, and many are also experiencing high levels of stress – which is a key CVD risk factor. Many clinical studies amongst Indian populations specifically suggest that almonds can be beneficial in helping to manage heart disease risk factors. In addition, according to a recent UK study, participants who had been replacing typical snacks with almonds saw improved measures of Heart Rate Variability in response to mental stress, which is a key indicator of optimal cardiac health and function. So be sure to include a daily dose of almonds to your diet, to aid in a stronger and healthier heart.”

Eating a well-balanced diet offers one of the simplest, most effective ways of reducing not only the risk of heart disease but addressing other health concerns as well. A nutritious diet includes eating a variety of foods, moderating the intake of certain foods and drinks, and controlling the amount of food and calories that are consumed. A balanced diet can help reduce the risk of heart disease by lowering cholesterol and blood pressure, as well as by helping in weight loss.

MadhuriRuia, Pilates Expert, and Diet & Nutrition Consultant, said “Overeating, lack of exercise, unhealthy snacking habits are a few factors that can contribute to heart diseases. Past research indicates that almonds can be beneficial in helping to manage certain heart disease risk factors. A recent study also highlighted that the inclusion of 45 gms of almonds as part of a healthy diet may help in reducing dyslipidemia, a condition marked by high LDL-cholesterol and triglyceride levels and low HDL cholesterol levels, which is known to be one of the most important risk factors for CVD among Indians. Thus, at an individual level, incorporating small changes in our lives like working out regularly, and switching to healthy snacking habits like eating a handful of almonds every day instead of unwholesome snacks, can be simple steps towards maintaining a healthier heart.”

So this World Heart Day let’s pledge to be healthier with the goodness of almonds!

Almonds and fitness
Health

Supplement your journey to fitness with Almonds, this National Day of Sports!

Aug 25, 2020 by Gouri Achary 0 Comments #Almonds, #fitness, #Madhuri Ruia, #Major Dhyan Chand, #Max Healthcare – Delhi, #National Day of Sports, #Nutrition and Wellness Consultant, #Pilates Expert and Diet & Nutrition Consultant, #Regional Head – Dietetics, #Ritika Samaddar, #Sheela Krishnaswamy

Every year, we celebrate National Day of Sports to honour and commemorate the spirit of a legendary sportsperson, Major Dhyan Chand who is regarded as the nation’s greatest hockey player ever. The day was instituted to educate India’s youth on the importance of being fit and healthy, by practising sports and other physical activities.

Along with a focused approach towards one’s fitness levels, it is equally important to supplement this routine with good nutrition, a balanced diet, and healthy snacking. Good nutrition paves the way to a healthy lifestyle and is a small investment towards long-term health. This can be achieved, by simply making small, yet relevant and impactful changes to the diet like adding a handful of almonds.

Stressing on the need to eat right to complement one’s sports schedule, Ritika Samaddar, Regional Head – Dietetics, Max Healthcare – Delhi, said, “The amount, composition and choice of food intake can profoundly affect a sports performance. Balancing nutritional needs while practising a sport or form of exercise is very important as it helps build the foundation for success. A handful of almonds make for the perfect post-workout sports snack, as they provide energy and are known to have satiating properties. Additionally, Almonds also contain healthy fats which are required by the body, and are a good source of protein, which will help enable your sports routine.”

According to Madhuri Ruia, Pilates Expert and Diet & Nutrition Consultant, “Sports and physical exercise are very important for the body’s overall growth and development. But, to optimize your physical training it’s essential to consume balanced and nutritious diets including healthy snacks. Fuel your routine with a handful of almonds, which along with being nutritious also promote heart health. According to recent research from King’s College London, snacking on almonds every day improved endothelial function of the arteries and also lowered “bad” LDL-cholesterol – both key indicators of heart health[1].”

Highlighting the need to snack right while engaging in physical activities, Sheela Krishnaswamy, Nutrition and Wellness Consultant, said, “said, “People in India are increasingly understanding the significance of sports and regular physical activity. More so now, as there is a greater interest around immunity especially with regard to foods and practices that can help strengthen it. Research has also suggested that regular moderate-intensity exercise can also strengthen immunity[1]. This is important more so for children, as they continue to attend online classes at home without much physical activity. Parents must ensure that they set up a routine so that the child engages in some sort of sport/physical activity every day. Also, be sure to augment this routine by adding snacks like almonds to the child’s diet. Almonds are a source of zinc, folate and iron, all nutrients that are known to contribute to a normal function of the immune system.”

Fueling the body with the right foods is essential while playing any sport or even maintaining a proper fitness routine. This year, take a pledge and commit to your health goals by eating well and staying fit.

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Business World

3 plant-based foods that are high in protein which you should add to your diet today! By Sheela Krishnaswamy, Nutrition & Wellness Consultant

Aug 15, 2020 by Gouri Achary 0 Comments #diet, #Nutrition & Wellness Consultant, #protein, #Sheela Krishnaswamy

People across the world and in India, are increasingly converting to vegetarianism or vegan diets, cutting their overall consumption of animal-based products.

Sufficient protein intake is a common concern amongst people who follow vegetarian/vegan diets, especially since several meat options and dairy products are high in protein. Appropriately planned vegetarian (including vegan) diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases like heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. Although the Indian government has been regularly sharing information about the fact that COVID-19 doesn’t spread through eating non-vegetarian food like eggs, chicken, mutton and seafood, people are still wary about it, and opting for vegetarian diets.1

Vegetarian diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and athletes as long as they are well balanced with appropriate intakes of vegetables, fruits, whole grains, legumes, dairy, nuts, and seeds.2Besides that, plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage.3

If you too are contemplating to switch to a vegetarian or vegan diet, here are 3plantfoods that provide proteins which you could include to ensure your body’s daily requirement for protein is fulfilled:

Almonds

Almonds are a rich source of protein, a nutrient that is not only energy-yielding but also known to contribute to the growth and maintenance of muscle mass. Besides that, a handful of almonds may have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals. According to Indian Food Composition Tables 2017, in 100 gm of almonds, you get 18.4 grams (30% of RDA) of protein. Research shows that almonds, which are a source of protein and high in dietary fiber, can help in maintaining healthy blood sugar levels, may improve blood sugar control in people with type 2 diabetes, and help lower the blood sugar impact of carbohydrate foods, which affects fasting insulin levels.4

Added to all these health benefits, almonds make for a delicious and healthy snack as well. They are light and quick to flavour with all Indian spices making them a great ingredient to keep handy in your pantry for hunger breaks! So be sure to add a handful of almonds to your diet every day, to contribute to your body’s protein requirements.

Lentils (Dals)

Lentil based dishes have been a part of the Indian diet since ancient times and lentils have been a staple food since the Indus Valley Civilization. Currently, the most common types are green (moong dal) and red (tur dal) which are regularly consumed by people across different parts of India – in different forms, and using different preparation methods. Lentils are known to be a good source of proteins, providing many of the essential amino acids to the human body. 100 gm of lentils, provide you with approximately 23 g of protein. However, to get good quality protein, lentils should be combined with cereal grains in a meal. Lentils can help to maintain the gut microbiota, and with their antioxidant potential help to reduce the risk of various diseases.

Millets (pearl millet and little millet)

Pearl millet(bajra) and little millet (kutki) are also high in protein andhave several health benefits. Milletsaid in weight loss, and help in easier digestion6.100g ofpearl millet, gives 10.9 g of protein and 100 g of little millet provides 10.1 g of protein. There are many types of millets: Foxtail millet (kangni/kakum), Finger millet(ragi), kodo millet (kodon), sorghum (jowar), and so on. Each type of millet has its own benefit and millet dishes are very easy to prepare at home. They can be used in the place of rice sometimes and can even be cooked as porridge / upma / dosa / idli / kichdi and many other varieties.