Weight Loss For SuperMom

I am a mother of 1-year-old, super active and naughty baby. My child slept after 42 hours of his landing on earth, jet lag you see. Trust me the sleepless night is tiring and ends up spoiling your next day too. I couldn’t wake up early for my workout, even though I eat healthy, without workout it’s all in vain. With bumpy pregnancy and emergency C-section delivery, it was difficult to recover soon. I knew my child needs me more, my pre-pregnancy body can wait. My body is my trophy, I have loose skin, stretch marks but those are my tiger stripes! I’m proud of it; I’m getting over the extra budges but I’m taking it slow and I advise all the new mommies to do the same. It’s never too late to start your weight loss regime. I took it slow and easy, with no maids or nanny to help, all the work was done by me (I believe every mother is super mom). I’m going to share few secrets for working women and mother like me who can lose weight with the little munchkin around.

REMEMBER YOU DID NOT GAIN OVERNIGHT SO DO NOT EXPECT TO LOSE IT OVERNIGHT.

Here is how I lost 10 kgs by just putting in simple changes in my lifestyle with super active baby

  •  Walk and talk, I always prefer walking while talking on the phone

  •  Try simple planks

  •  Try to do push up with the baby on the back ( fun for baby, workout for you )

  •  Try crunches with the baby on tummy ( if baby allows )

  •  Drop all baby toys and bend and pick up each toy and put in the toy box ( a form   of squats )

  •  Take baby to park, engage him with toys and take a quick run or walk

  •  Take baby to park and take a walk

  •  Dance with the baby ( I do it 30 minutes everyday )

  •  Do deep breathing/ pranayama ( believe me your baby will do it too as mine   does it, they try to copy you )

  •  Do Surya Namaskar ( start from 5, gradually increase it )

  •  Do spot jogging

  •  Walk 30 min if not in a park than at home

  •  Do not sit immediately after meals

  •  Do not take escalators, take steps

  •  Try walking half-way to your workplace ( for working mothers )

  •  Learn the difference between hunger and boredom eating

  •  Choose wisely, do not give-up your cravings

  •  Eat healthy, fresh and homemade food

  •  No cheat days( except birthdays and anniversary )

  •  Do not over stress, stress can lead to weight gain

  •  No oily junk, opt for healthy, grilled, no oil, no cheese, no butter snacks

  •  Start your day with a nutritious breakfast like oats with yogurt, fruits, nuts and   seeds or a pancake or a plate of poha or upma, for working mothers a bowl of   fruits and oats or Muesli with fruits is a quick pick up

  •  Try to balance out meals

  •  Remember you are what you eat

  •  Let’s be realistic and set realistic goals, do not set a goal of losing 10 kg a month   or 2 sizes smaller in a week, set practical goals, have patience. Remember slow   and steady wins the race; do not get fooled by the success stories of celebrities   and influencers, none of them did it overnight, you will never know the true story   of their weight loss success, so better take motivation and set your own goals.

  •  Create your own Secret Mantra ( or take it from me ). Write it on your wall and   read it everyday –   “BELIEVE IN YOURSELF “

I am here to help you, mommies. STAY CONNECTED, STAY HEALTHY

Also read this on http://allaboutkiids.com/health/3204/

Summer care for moms

Every year summer creeps up and gets me unprepared do these thoughts come to your mind too? YES! WORRY NOT! I am here to get you summer ready!! After experiencing temperatures of up to 41 Degrees this month it’s high time you consider summer heat seriously and get yourself prepared.
You know summer’s the perfect time to switch to flip-flops, but did you know it’s also the right time to change your diet too? Being outdoors or indoor sweating has to happen in summer, due to which health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies, a headache can happen. The simple way to get rid and fight the heat is by Eating local, in-season fruits. Their nutrients are at their peak in the summer. So let get the most of the season.

Some useful tips you can follow to beat the summer heat:

• Water is the best option to quench thirst and keep you hydrated.

• Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar drinks.

• Drink lemon juice, coconut water, and thin buttermilk, to replenish the fluids that are lost in sweat.

• Do not drink very chilled liquids; they do not really help cool you down in summers, though they make you cool for some time. Drinking really cold liquids when feeling hot may lead to a slight constriction of the blood vessels in the skin and decrease heat loss, which is not advisable when trying to cool down.

• Watermelon has leukopin which acts as an antioxidant. It will keep you fresh and stress-free. It maintains water and fluid content of the body. Make a drink with watermelon, lime, and salt for a refreshing break, best for tea time hunger.

• For summers, the key to keep cool is to eat light. This helps your heart and the digestive system remains healthy and functions well.

• Rub skin of fruits on your skin

• Rub a piece of Aloe Vera on tanned skin

• My summer skin secret- ALOE VERA CUBES – All you need is aloe Vera gel, an ice tray, and a freezer. If you prefer it even fresher, you can peel and squeeze it straight from the plant. You’ll be surprised how good the frozen gel feels on your skin! Can be used for hair as well.

• Apply a mixture of honey and lemon juice in equal amounts on the face and leave it for 20 minutes. It is a very effective and simple remedy for tan removal.

• Cucumber juice will also help to reduce the effect of harsh sun rays. It also helps in removing pimples, blackheads and other stains of the skin and makes the skin soft.

• A paste made out of gram flour, milk and a few drops of lime juice should be applied on the face… Leave it for 30 minutes before washing.

• Orange juice helps in giving a smooth and soft skin.

• Summers cause a build-up of sweat on the scalp, leading to irritation.

• Sweat attracts pollution and dust, which builds up in your hair. You need to clean it off regularly with a deep cleaning shampoo and summers are the time you go for swims, and the chlorine present in the pool penetrates your hair strands, which makes them brittle and dry.

• To break down the build-up and clear up the chlorine, you need a clarifying shampoo.

• I prefer to stay indoors from 12 pm to 4 pm and at other times use a scarf/umbrella and wear sun shades.

• My summer special soup – Take fresh cucumber, carrot, lettuce, mint and spinach blend and blend and we are ready! Best when served with a dash of fresh lime and garnished with cilantro or parsley.

• Grilled veggies – It is an ideal plate for the meals for all seasons.The dish can include asparagus, brinjal, carrots, cauliflower, beans, tomatoes, peppers, paneer and other fresh vegetables. The dish is semi cooked with minimum spices and so super light to digest in summer, I love it with lime and pepper and Italian seasoning along with fresh fruit juice or lime juice.

• My personal favorite colorful berries including blueberries, blackberries, strawberries, and raspberries, it contains antioxidants that help in preventing the damage of cells bust summer fillers. Be it juices or topped with overnight oats it’s always refreshing.

• My summer parfait made with layers of yogurt, Chia seeds/basil seeds, seasonal fruits and berries and seasoning with nuts or chocolate chips.

• Tamarind juice with salt sugar and black pepper and lemon juice with salt and sugar should be taken regularly to avoid the symptoms of heat stroke.

• I include lots of fresh yogurt in form of lassi made with basil seeds and gulkand or plain curd with rice or buttermilk.

Please read my next article in which I will be sharing few secret summer recipes!

HAPPY READING:)
You can also read this article on https://allaboutkiids.com/health/fitness/summer-care-for-moms/

MOM SPECIAL- DETOX AND RESHAPE

Once you’ve had that first taste of motherhood, you know how much energy you need! And keeping your fitness levels up post pregnancy can seem like a daunting task with baby care and countless chores on your to-do list. But don’t make the mistake of neglecting your health and fitness. A detox diet can help you stay on the good health track. Read on to find out more about detox to get in shape.

What Does The Word Detox Mean?
Detox is a process we take on in order to make lifestyle changes to clear our body of toxins. These lifestyle changes typically involve abstaining from certain harmful things and optimizing body processes. Now comes the question what are toxins and how do we have them in our body?

Toxins can be anything that can harm your body – food, water, air, even your clothes. Detoxification is the best way to remove the toxins from your body.

How Do Toxins Affect Your Body?
There are numerous ways in which toxins can affect your body and as they build up they can interfere with absorption of natural vitamins and minerals, can kill the good bacteria, resulting in health issues.

How Do Antioxidants Benefit You?
Antioxidants: keep hearing this word? You know they’re good for you, but not exactly sure what they do? Here’s how your body benefits from antioxidants.

Antioxidants are known to prevent heart diseases, cancer and a ton of other health issues
Commonly found in fresh fruit, vegetables, even dark chocolate, antioxidants keep your body healthy by preventing the oxidation of harmful molecules
So read on for some great health drinks and smoothies packed with antioxidants and other healthy ingredients!

Easy Detox Recipes To Get In Shape
Here are some easy and yummy detox recipes to get in shape and stay fit and fine as well.

Matcha Magic Detox Smoothie
Ingredients To Prepare Matcha Magic Detox Smoothie
Some spinach leaves
1 apple (green or red) cut into slices
2 tsp lemon juice
½ tsp grated ginger
1 tsp matcha tea
2 tbsp. walnuts
water and ice as required
Method For Preparing Matcha Magic Detox Smoothie
Blend all the ingredients together for a minute, and enjoy!
Matcha is rich in amino acid L-Theanine, which has a calming effect on your mind
Matcha is a Japanese tea rich in antioxidants, and can be bought online or in big general stores
Matcha also has serotonin, and is good for keeping depression at bay
Walnuts are great for healthy skin and hair, as they are loaded with Vitamin E
Ginger is known for its anti-inflammatory properties
Morning Sunshine Detox Smoothie
The Morning Sunshine Detox Smoothie is loaded with ingredients that will not only kill toxins but will also give you loads of energy through the day.

Ingredients For Morning Sunshine Detox Smoothie
1 cup of orange juice (preferably organic juice)
1 tsp. haldi powder
A scoop of vanilla flavored Protein Powder
1 cup of water (as cold as you like your smoothie to be!)
Method For Preparing Morning Sunshine Detox Smoothie
Use a blender to mix all the ingredients, and your Morning Sunshine Detox Smoothie is ready!
Note: This smoothie is a wholesome breakfast in a glass! You can use this smoothie as meal replacement as it provides enough protein and carbohydrates. This way, you can have a balanced meal before heading out the door.

Violet Burst – A Berry Detox Smoothie
Berries are your best friends for the antioxidant and fiber content. This berry smoothie is extremely easy to make, and is delicious, too!
Ingredients For Violet Burst Smoothie
Use any berries you have at home – strawberries, raspberries, blueberries, blackberries!
100 ml coconut milk
Water depending on the consistency you like
1 tsp. of oats
Method For Preparing Berry Smoothie Detox Drink
Blend all the ingredients in a blender and voila!
Your Violet Burst smoothie is ready!
Note: This smoothie has a high antioxidant and fiber content from all the berries, and healthy fat from the coconut milk.

Try out these detox smoothies for a healthy way to get into shape. Remember that fitness isn’t about extreme diets. Follow a healthy lifestyle, remain stress-free and laugh a lot! We wish you a very happy and healthy motherhood!

CONSTIPATION POST PREGNANCY

Constipation post pregnancy or postpartum constipation is one of the common problems that may affect you after you have delivered your baby. Though there is no one particular reason for postpartum constipation, the obvious ones could be

1. Consumption of iron pills during pregnancy

2. System drugs like diamorphine (given to ease the labour pains)

3. Caesarean delivery among others.

But with these few changes in your diet and lifestyle you can have easy bowel movements

1. Stay hydrated: Drink at least 12-15 glasses of water every day to keep your body hydrated & improve your bowel movement. Water is natural flusher so keep that bottle of water handy and keep drinking from it time to time.

2. High fibre diet: Fibres help in easing the bowel movements so avoid processed food and go for natural food like fruits, salads and boiled vegetables to ease the postpartum constipation.

3. Nuts and Dry fruits: Nuts and dry fruits are a rich source of fibre and have the tendency to ease the bowel system so include them into your diet as:
-Include 2 dates with 1 glass warm for bed time.
-4-5 black raisins soaked in water for 5-6 hours or soak them overnight & have it in the morning empty stomach.
-Two slices of papaya with 1 glass warm water at bed time.
-Half tbsp. flax seeds powder with 2 tbsp curd [consume on any three days of a week]
2nd week 1 tbsp flax seeds powder with 2tbsp curd [on any 3 days of the week]
3rd week 1 tbsp flax seeds powder with 2 tbsp curd on any 2 days of the week at bed time.
-Two figs with 1 glass warm water at bed timeContinue reading

Under Eye

Home Remedies for Dark under Eye Circle

  • Drink at least 10 glasses of water every day.
  • Make sure that you get eight hours of continuous sleep in a day, which is necessary for your beauty as well as health.
  • Mix a teaspoon of tomato juice, half teaspoon of lemon juice, a pinch of turmeric powder and a pinch of gram flour to form a paste. Apply this on the dark circles and keep it for 10 minutes. This is one of the most effective and famous remedies for dark under eye circles.
  • Mix one teaspoon flour, one teaspoon milk, a pinch of sugar, a quarter spoon honey and juice of a half lemon. Apply the paste on your dark circles and when it dries out; rub your face with wet hands, to remove the pack. Rinse your face well and pat dry.
  • Powder some fenugreek seeds and mix them in milk to form a paste. Apply this on dark circles in the night and wash off in the morning.
  • Using cotton balls, apply cucumber or potato juice on the eyes. This is another useful remedy for dark circles. You can also use a combination of the two juices.
  • Apply used cold, used teabags to soothe eyes and cure dark circles.

Typhoid

  • The patient needs proper rest and care
  • Keep the patients warm
  • Treatment through antibiotics and drugs
  • As patients are actually ill and anorexic, a high protein and a full fluid diet is recommended.
  • Small frequent meals in regular intervals should be given digestion
  • A bland and soft diet can be given to improve the digestive system.
  • Dietary modification – need for energy is increased as BMR rate is increased consistently and therefore the energy needs also increase.
  • Food rich in CHO should be included.
  • Fats should be given in emulsified form to make it easy to digest.
  • Proteins are relatively required in large amounts as there is excessive tissues loss.
  • Good quality protein foods should be given to the patient.
  • Milk and milk products foods, egg, cheese tender meats and fish are good source and should be included in meal.
  • To compensate for the loss of electrolytes the mineral and vitamin intake should be increased.
  • Dietary fiber should be given in less quality to avoid irritation to the stomach.
  • Chemical irritants and spices should be avoided.
  • Whole grams and cereals with husk should not be given as they are rich in fiber which can cause irritable bowel movement.

 

Thyroid

HYPO AND HYPERTHYROIDISM

HYPOTHYROIDISM:

  • Oral replacement of thyroxin is the main stay of management.
  • Replacement therapy should be taken regularly and most of the time has to be continued for life long.
  • Diet comprising of low calorie, adequate protein, fats, minerals and vitamins should be given.
  • In hypothyroidism the basal metabolic rate is low so the calorie should be reduced to 30 -40% of normal requirement.
  • Protein should be adequate to meet normal requirement.
  • Fats should consist mainly from vegetables oil, which are rich in essential fatty acids. It should not exceed more than 30 grams per day.
  • Vitamins and minerals should be just adequate to meet the daily needs. But the sodium chloride as common salt should be kept at the minimum and avoid salted confectioneries, chips and pickles.
  • In case of endemic goiter supplementations is required.

HYPERTHYROIDISM:

  • Hyperthyroidism is treated with radioactive iodine, anti-thyroid drugs or surgery.
  • A liberal diet proving adequate amount of calories , proteins , vitamins and minerals is indicated patients has severe malnutrition since the basal metabolic rate is increased thus the calorie requirement are also increased 4000-500kcal will be allowed .
  • Protein requirement is also increased to 50% more than the actual requirement which is about 120 – 130 gm. per day .This should come mainly from good quality protein egg, meat, poultry and cereal and pulses combination.
  • A diet rich in vitamin A, B complex, C should be increase to twice the daily requirements.
  • Pulses and wheat sprouts combination will enhance the B complex and vitamin C.
  • Carotene rich foods like papaya, mango, and fenugreek leaves will ensure the Vitamin A supplement.
  • Carotene will be converted to vitamin A in the body.
  • Calcium and phosphorous excretion is greatly increased in the urine, so liberal calcium and phosphorus rich food like milk, milk products, dark green leafy veggie, and ragi must be put in every day diet.
  • Ragi and milk preparation is excellent source of calcium and phosphorous.
  • Fish is also good source of calcium. Small fishes eaten with the bone are very good sources.
  • A person suffering from hyperthyroidism, by limiting smoking, alcohol and caffeine found in tea, coffee, cola and chocolate reduced symptoms as they all can raise the metabolic rate.

Tuberculosis

  • Rest, fresh air, good nourishment and love and affection are important factors to be taken care of for the patients suffering from tuberculosis.
  • Liberal amount of calcium should be given to promote healing of the patient.
  • Enough of vitamin D to be included for proper absorption of calcium.
  • Iron supplementation if patients from hemorrhages
  • Conversion of beta carotene to retinol is adversely affected so diet should provide good amount of retinol through milk and milk products, eggs and meat.
  • Vitamin C requirement increases as it helps in healing. B complex needs are also increased because energy needs are increased Vitamin B6 requirement also increase because prolonged use of chemotherapeutic agents used in the treatment may have an adverse effect on its utilization.
  • Dietary modification- energy should be provided in adequate amounts to compensate for the loss.
  • RDA : ENERGY: 2785KCAL
  • PROTEIN : 75-90 GRMS
  • VITAMIN A : 600 UG RETINAL
  • CALCIUM: 400MG

Pregnancy & Lactation

For pregnant and lactating mothers

For the to-be mum

  • Eat a dry toast or biscuit even before rising from the bed
    • This will help to reduce morning sickness and nausea
  • Foods which have strong odors or those which leave a taste long after being eaten need to be avoided as they may bring on an attack of nausea
  • Drink plenty of water (at least 8-10glasses) in addition to what is contained in the form of milk and other beverages, throughout pregnancy
    • This will help keep the bowels regular. It has been found that infection of the tube connecting the kidney and bladder is less common among pregnant women who drink a lot of water
    • Total daily fluid intake can be increased by inclusion of drinks like buttermilk, milkshakes, vegetable juices, coconut water, fresh unsweetened fruit juices, smoothies etc
  • Avoid excessive consumption of caffeinated beverages like aerated sodas, tea and coffee
    • An average of 2 cups of tea or 1 cup coffee a day is permitted
    • Switch to green tea or jasmine tea for added health benefits
  • Keep salt intake to minimum to prevent excess water retention
  • Include a small piece of fresh coconut (approx 4") daily
    • Helps improves growing baby's skin and hair
  • Make sure you're getting enough protein
    • Good, wholesome protein in daily diet is extremely important to ensure the rapid growth and development of the fetus
    • For vegetarians, include soyabean, tofu, soya milk, bean sprouts, pulses and legumes, milk and milk products, threptin biscuits, protein concentrates
    • Non-vegetarians can add egg whites, chicken and fish to improve quantity and quality of essential amino acid intake
  • Ensure daily consumption of vitamin and mineral supplements as recommended by the doctors to avoid leeching of your bone and calcium depots in the body
  • Try mild exercise
    • An hour of slow level walking is recommended after the 1st trimester to prevent excessive weight gain during pregnancy and to alleviate stiff joints aches and pains

A happy healthy mother produces a happier healthier baby! So keep yourself happy and content. Indulge in activities that bring about inner happiness and satisfaction. Inculcate good vibes and habits to ensure the same are being adopted by your growing baby.

For lactating mums

  • Eat within the first hour of rising
    • Do not start your day with caffeine
  • Eat small frequent meals; include a small snack every 2 hours
  • Limit intake of fats (oil/ghee/butter) to not more than 3-4tsp a day
  • Drink 1-2 glasses of water during or after each feed
  • Eat adequate proteins to ensure high quality of breast milk
    • Include high protein foods like dals, pulses, sprouts, soyabean, egg whites, milk, buttermilk, fish, chicken and turkey in daily meals
  • Remember "You don't need to drink milk to make milk"
    • For the mammary glands to produce milk, it needs good amount of water, proteins and sugars (which comes from all the food we eat like fruits, roti, rice, dal etc)
    • If these three ingredients are present in adequate amounts then you can produce good quantity and quality of milk
  • Do any cardio vascular exercise but not more than 20minutes at a time
    • This is to prevent too much lactic acid production, which may make the milk sour
  • Drink a fresh glass of vegetable juice daily
  • Exercise caution with any drugs and pills
    • Since drugs (antibiotics, caffeine, hormones and alcohol) are secreted into the breast-milk and could prove harmful to the infant
  • Take a calcium and multi-vitamin supplement daily

 

 

Peptic Ulcer

  • Drugs: antacids and inhibitors of gastric acid section are two main drugs used to aid the diseases.
  • When H. pylori infection is present the most effective treatment are combinations of two antibiotics eg. Erythromycin, ampicillin, amoxicillin, tetracycline, metronidazole and 1 proton pump inhibitor (PPI).
  • Treatment of H. pylori usually leads to cleaning of infection, relief of symptoms and eventual healing of ulcers.
  • Recurrence of infection can occur and retreatment may be required if necessary with other antibiotics.
  • Dietary management: Bland diets are recommended for patients.
  • Diet should be free from chemicals and thermal irritants.
  • The texture of food should be soft, semisolid for easy digestion.
  • Fibrous foods can be avoided like husks of fruits , whole cereals as they work as  the increased mechanical irritants
  • REST: the patient needs lots of rest and care.
  • The bowl movement should be reduced
  • The patient should be relieved from stress and strain as it may cause unnecessary pressure on the intestinal walls and stomach.
  • Modification in the nutrients mostly the patients who suffer from these diseases are generally undernourished.
  • They need extra amount of energy rich foods to compensate for loss.
  • The food rich in energy like fats and carbohydrates must be given
  • Protein intake is increased to provide essential amino acids to promote healing of the tissues.
  • Adequate amount of vitamin C should be provided to enhance the absorption of iron.
  • Care should be taken to induce calcium and iron the diet as they are essential minerals to meet the increased needs.
  • Avoid: Certain foods like fried and spicy foods should be avoided.
  • Fatty and tough meat also irritates the bowl movement.
  • Beverages like black coffee, strong tea and alcohol is not recommended.
  • Strongly flavoured foods like radish, turnip, cauliflower and garlic and onion should also be avoided.