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  • MAKE YOUR NEW YEAR 2016 HEALTHY AND ACTIVE.

    In Health Tips On 28 December 2015

    I AM WRITING THIS BLOG TO HELP YOU IN MAKING YOUR NEW YEAR RESOLUTIONS (RELATED TO HEALTHY EATING) WORK BETTER. MOST COMMON NEW YEAR RESOLUTION LIST :  1 WEIGHT LOSS 2 EAT HEALTHY FOOD 3 LESS SHOPPING 4 QUIT SMOKING 5 AVOID ALCOHOL 6 EAT MORE VEGETABLES AND FRUITS   BEING A NUTRITIONIST MY GOAL IS TO MAKE IT EASIER FOR U TO KEEP YOUR NEW YEAR RESOLUTIONS RELATED TO HEALTHY EATING !! READ THE FOLLOWING BLOG TO KNOW WHAT I MEAN TO SAY !!   1ST COMMON RESOLUTION WEIGHT LOSS WEIGHT LOSS IS ONE OF THE COMMON NEW YEAR RESOLUTION.  AS WE ALL KNOW OBESITY CAN LEAD TO  MANY LIFESTYLE DISEASES. SO THIS IS IMPORTANT TO HAVE YOUR IDEAL WEIGHT.   THE SOLUTION                                     EAT SMALL  AND FREQUENT MEALS                                   WATCH YOUR PORTION SIZE                                   BULK UP WITH FIBRE                                   AVOID BEING SEDENTARY                                   THE BENEFIT   EAT SMALL AND FREQUENT MEALS  THIS HELPS IN RAISING YOUR METABOLISM.   WATCH YOUR PORTION SIZE. MAKE SURE YOUR PORTIONS ARE APPROPRIATE. SPLIT YOUR PLATE IN HALF (NOT LITERALLY, BUT MENTALLY ) THE ENTIRE HALF SHOULD CONSIST OF VEGGIES. THEN SPLIT THE HALF SIDE IN ONCE AGAIN. ONE FOURTH OF YOUR PLATE SHOULD CONSIST WITH CARBOHYDRATES, AND THE OTHER FOURTH OF PROTEIN. BULK UP WITH FIBRE. ITS TO KEEP US FULL,KEEP OUR BOWELS           REGULATED, AND ARE A GOOD SOURCE OF NUTRIENTS.EAT AT LEAST 5 SERVING OF FRUITS AND VEGETABLES A DAY. AVOID BEING SEDENTARY TV, VIDEO GAMES, COMPUTER USE SHOULD BE NO MORE THAN 2 HOURS TOTAL A DAY . KEEP A PEDOMETER ON EACH DAY AND SHOOT FOR A GOAL OF 10000 STEPS A DAY. TAKE STAIRS INSTEAD OF ELEVATOR.  PARK YOUR CAR AT THE FURTHEST SPOT IN THE PARKING LOT. INCREASE YOUR WATER INTAKE DRINKING MORE WATER HELPS THE BODY REDUCE FAT DEPOSITS. THE KIDNEYS DO NOT FUNCTION CORRECTLY WITHOUT ENOUGH WATER INTAKE . SO DRINK THE RIGHT AMOUNT OF WATER TO IMPROVE METABOLISM AND KEEP YOUR FAT BURNING CAPACITY AT FULL CAPACITY. WATER ALSO FLUSHES OUR TOXINS AND IMPROVES THE BODY’S ABILITY TO STAY HEALTHY.     2ND COMMON RESOLUTION EAT MORE VEGETABLES AND FRUITS   MORE THAN 50% OF ADULTS AND AROUND 70% OF CHILDREN ( AGES 4 TO 8 YEARS OLD  ) ARE NOT EATING EVEN 5 SERVING OF VEGETABLES AND FRUIT EACH  DAY.   THE SOLUTION  IS FILL YOUR PLATE WITH VEGETABLES AND FRUITS AT ALL MEALS AND SNACKS. CHOOSE FRESH , PLAIN FROZEN, CANNED OR DRIED VEGETABLES AND FRUITS.   THE BENEFIT VEGETABLES AND FRUITS PROVIDE US WITH IMPORTANT NUTRIENTS INCLUDING VITAMINS, MINERALS, AND FIBER. A DIET RICH IN VEGETABLES AND FRUITS HELP  TO REDUCE THE RISK OF HEART DISEASE, STROKE, AND SOME TYPE OF CANCER.   3RD COMMON RESOLUTION EAT LESS HIGHLY PROCESSED FOOD   A HIGHLY PROCESSED FOODS USUALLY PACKAGED IN BOXES, CAN,OR BAGS. THE SECOND TEST IS TO LOOK AT THE INGREDIENTS LIST. THE LONGER THE INGREDIENTS LIST, THE MORE PROCESSED THE FOOD IS LIKELY TO BE.   THE SOLUTION  IS THE  MORE YOU CAN STICK TO WHOLE FOODS - VEGETABLES, FRUITS,LEAN MEAT, FISH, LENTILS, BEANS,LOW FAT DAIRY, WHOLE GRAIN AND OTHER SINGLE INGREDIENTS FOODS THE BETTER.   THE BENEFIT  A HUGE IMPROVEMENT IN YOUR DIET . LESS SATURATED FAT, TRANS FAT, FREE SUGAR AND SALT.   THESE ABOVE ARE MOST COMMON KIND OF FOOD RESOLUTIONS.BUT YOU CAN ALSO ADAPT SOME MORE FOOD RESOLUTIONS THAT BENEFITS YOUR WHOLE FAMILY’S HEALTH NOT JUST YOUR OWN.TRY FAMILY’S FOOD RESOLUTIONS LIKE :     SCHEDULE FAMILY DINNER:   GATHERING AROUND THE TABLE FOR AN EVENING MEAL HELPS KIDS GET BETTER GRADES, RESIST PEER PRESSURE TO DRINK AND SMOKE, AND AVOID EATING DISORDERS. FAMILIES ARE BUSY, I KNOW, BUT AIM FOR FOUR NIGHTS A WEEK. IT WILL MOTIVATE YOU TO PREPARE HEALTHIER  MEALS AND FIND TIME TO TALK TO YOUR KIDS.   START EXPERIMENTING:  TRY NEW FRUITS AND VEGETABLES EACH WEEK. TRY NEW COLOURS LIGHTER SHADES OF GREENS, A DEEPER SHADES OF YELLOW, ORANGE, PURPLE, EVEN BLUE. LET YOUR KIDS HELP YOU TO FIND UNFAMILIAR VARIETIES AT THE GROCERY.   INVOLVE KIDS IN COOKING : WHEN YOU INVOLVE YOUR CHILDREN IN PREPARING MEALS, YOU ARE HELPING THEM TO BUILD ESSENTIAL LIFE SKILLS AND TEACHING THEM ABOUT NUTRITION. CHILDREN WHO HELP PREPARE FAMILY MEALS HAVE BEEN SHOWN TO EAT MORE NUTRITIOUS.   STAY ACTIVE : WHEN TRYING TO GET YOUR CHILDREN ACTIVE, PARENTS AND FAMILY BEHAVIOUR CAN HAVE A VERY STRONG INFLUENCE. THE MORE ACTIVE YOU ARE YOURSELF, THE MORE LIKELY IT IS THAT YOUR CHILDREN WILL BE MORE ACTIVE TOO. MAKING HABIT OF GOING FOR A FAMILY WALK AFTER DINNER SEVERAL TIMES A WEEK IS ALSO AN EXCELLENT  WAY TO GET EVERYONE ACTIVE AND PROMOTE FAMILY BONDING. I HOPE MY ABOVE BLOG HELPS U.FOR PERSONALISED DIET PLAN YOU CAN CONTACT US AT 9871379379   EAT HEALTHY ! STAY HEALTHY !   ONLINE CLINIC : http://fisicodietclinic.zest.md/ FACEBOOK PAGE :https://www.facebook.com/DtVidhiChawla/      

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  • MINDFULL EATING DURING FESTIVAL TIME..

    In Health Tips On 07 November 2015

    The festival season in india is a time to celebrate with family and friends but naturally its translate into a smorgasbord of sweet and snacks and a whole lots of tasty temptations..even those who maintain a healthy weight tend to gain a couple of pounds during this festival season; the over weight can put on as many as five pounds or more.....                                                                                                                                                       How do you keep your health fitness and weight on track through these festival months till the new year roll in? Try these expert backed strategies......                                                  DON\'T SKIP YOUR BREAKFAST..  * Eat breakfast comprising protein and fibre...they will stabilise your blood sugar and keep you going till mid morning studies show that people who skip a morning meal tend to eat more poorly through the day and also exercise less so, eat your breakfast properly... GET YOUR EXERCISE FIX.. The benifits of exercise are known to all of us, stick to your exercise routine motivate yourself if u want to bust stress and keep yourself feeling good.A moderate and daily increase in exercise can help offset the increase in eating and calories... DRINK WATER.. When it is snack time during the festival, drink a glass of water,a glass of water will make your stomach partially full as a result you will eat less.....this will help to mimimize the calorie intake.when there is a get together during festivals... LOW FAT, LOW SUGAR PRODUCTS.. Make use of ingredients like low fat milk, low sugar products and other dairy products to make sweets and snacks,eating foods that are low in fat and sugar generally results in consuming fewer calories,which ulimately causes weight loss.... LESS OIL.. Cook your food using limited quantity of oil.when you eat oily foods occasionally, you tend to consume more than what you normally consume..hence eat less when you eat oily food occasionlly.... BE CONSCIOUS.. Try to be conscious of eating during the festivals, use smallers plates when you serve yourself  even small spoons,glasses and bowls are benificial to avoid unhealthy foods..this will help in keeping a good control on your portion sizes..... Enjoy the festive season and also keep in mind that these pointers..so that you can can get back in shape... :) :)

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  • Tips for Navratra Fasts

    In Health Tips On 23 March 2015

    Hello everyone, From today starts the auspicious festival of navratras. This is the time when everyone soaks into spirituality and the whole atmosphere is so serene.   During this time many people also fret about their weight loss.Today I am going to talk about healthy eating during navratra fasts. How to go about navratra fasts:   • First of all eat small frequent meals, this will not only give you energy for the day but will also keep your blood sugar levels stable and we all very well understand the importance of maintaining stable blood sugar levels in weight loss. • It is essential to keep the body well hydrated. You can opt for various low calorie beverages such as water, lemon water, green tea, coconut water and chach etc. • Instead of using frying as a cooking method opt for grilling, dry frying, roasting, baking or shallow frying to keep a watch on calorie intake. • Meet your daily protein demand by including low fat homemade paner, low fat curd or milk. • Certain people choose to eat one whole meal during fasting but if this meal if planned wisely may take care of most nutrients required by the body. Make use of vegetables like sweet potatoes and potatoes along with main meals. Some people also add tomatoes, bottle gourd, cucumber and leafy vegetables like spinach. Do not miss out on them if they are allowed in your fast.  • Focus on concentrated sources of energy like nuts and dry fruits to keep getting the energy throughout the day. Eating whole fruit is always better than juice as it will give you the required fibre and make you feel full.  • Treat you sweet tooth with fruit raita, fruit shakes, dried kajur or apple kheer. • Avoid fried food items like potato chips and sabudana wadas. They are not a healthy way to fast and would lead to unnecessary acidity and weight gain. • Include low calorie soups made out tomatoes and pumpkin in your meals to fill your stomach. • Make better snack choices. Instead of munching on fried potato chips opt for healthier options like roasted makhana, 5-6 almonds, fruits (like apple, guava, pomegranate and mausami) and vegetables soup. Expert mantra – Keep your portion control. Include any one cereal in your meal at a given time and accompany it with cooked or sauté vegetables and raita/ chach. Have a happy navratras.Stay Healthy

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  • The slip side of being a FRUITARIAN

    In Expert Diet Blogs On 14 March 2015

    THE SLIP SIDE OF BEING A FRUITARIAN...... Do u know an all fruit diet can lead to brittle hair,low blood pressure,even pancreatitis ???? If you thought you could attempt a fruits-only diet for a few weeks to crash diet, dropping the idea immediately would be wise.\"It would be dangerous to go on a complete fruitarian diet. You can follow it for one or two days a week. Just having fruits is not a complete diet. > Its dangerous to go on a COMPLETE FRUIT DIET.U can follow it for one or two days a week ,but take professional advice. > Fruits have high sugar content and aren\'t good for diabetics.They also have Diuretic effect and can cause low sodium and low blood pressure,which can lead to fainting ... > Everyone need a balanced diet or else it can really lead to fatigue. # One of my client from east delhi,age 28 a fruitarian says \"I drink mango and banana smoothies for breakfast. My body is completely detoxed. I do it for four days every week. But I do experience weakness and hairfall along with complete exhaustion\". I think you can go on a fruitarian diet a few days of a week or a few days in a month. But take professional advice. An only-fruits diet isn\'t good, even if it\'s the fad. You need vegetables and other things to sustain the body.\" According to a research, there are many risks associated with a fruitarian diet. A person whose diet constitutes 75 per cent fruit is likely to have more health issues than a person on a diet comprising 50 per cent fruit. Diabetics can face serious risks since fruits have high sugar content. There are also the risks of serious nutritional deficiencies, including vitamin B12, calcium, iron and zinc. So the zest is The answer of loosing weight cannot be fruits-only diet.It can have a serious impact on energy levels and also the mind .A blanced diet is better than going on a fruits-only diet any day...  

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  • Poly Cystic Ovarian Disease (PCOD)

    In Expert Diet Blogs On 14 March 2015

    # Poly Cystic Ovarian Disease (PCOD) is a lifetime female hormonal imbalance where maturing eggs fail to be expelled from the ovary, creating an ovary filled with immature follicles (somewhat misleadingly labeled \"cysts\"). The cysts then contribute to the hormonal imbalance…which causes more cysts # Polycystic ovarian syndrome (PCOS) or Polycystic ovarian disease (PCOD) is a leading cause of infertility which affects some 35 per cent of women in their reproductive years and more than 90 per cent of obese women. The incidence of PCOS is rising, perhaps due to >changing lifestyles, >altered diet and >exercise patterns. > Obesity Its primary cause remains unclear. The most common symptoms of PCOD are > Irregular and infrequent menstrual periods or no menstrual periods at all; > Infrequent or no ovulation with increased serum levels of male hormones - testosterone; > Inability to get pregnant within one year of unprotected sexual intercourse; > Weight gain or obesity; > Diabetes, over-production of insulin with abnormal lipid levels and high blood pressure; > Excess growth of hair on the face, chest, stomach in male pattern (hirsutism) and male-pattern baldness or thinning of hair; Acne, oily skin or dandruff; DIET TIPS TO TREAT PCOD # Choose complex carbohydarates like whole wheat products rather than simple carbs ie refined wheat (maida) # Choose mostly low glycemic index carbohydrates and try to have one of these at each meal like Any vegetable, whole grains ,unprocessed foods..... # Avoid foods high in saturated fat and trans fat. These can be replaced by ‘healthy fats’ particularly Omega 3 fats and monounsaturated fat # Eat a diet high in fiber Fiber helps in two ways with PCOS. The first way they help is by slowing down the digestion of sugars in the body, so there is no spike in insulin. The second way they help is by removing excess estrogens from the body, which may also help to reduce fibroids. # Exercise at least 30 min daily Exercise helps PCOD by improving your insulin sensitivity, increasing your metabolism and helping to shed any excess weight. Both aerobic and resistance exercises are good. # Eat 6 small meals a day rather than having 3 big meals a day.  

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  • BAD HAIR DAY ????

    In Expert Diet Blogs On 14 March 2015

    BAD HAIR DAY ???? Tired of hair loss ,dull hair ??? There are many factors that effect the hair # AGE # HORMONES # CHEMICALS # DIET # STRESS # LIFESTYLE But Diet and lifestyle are two leading factors that affect the health of your hair. Poor diet, illness and deficiencies of any particular vitamin and mineral affects the quality of hair and problems like dandruff, thinning hair, balding, premature graying etc. spoil the hair. A Healthy Diet and smart Lifestyle changes can have your luscious hair and it\'s health back :) DIET TIPS to have healthy hair are listed below : € Protein is necessary for strong healthy hair as hair is made up of keratin which is a protein. So, include for non-vegetarians - lean meat, fish egg and for vegetarians - paneer, yoghurt, dals, peas, beans and nuts. € A deficiency of iron is the cause of dull and brittle hair and if not corrected, can lead to hair fall.So include iron rich foods like green leafy vegetables,tofu,broccoli ....... € Include a salad made with vegetables like carrot, cucumber, lettuce, tomatoes, cabbage everyday in your diet. Add sprouts to this salad .All this to ensure the supply of vitamins, minerals and enzymes.For low calorie dressings, use lemon juice. € Follow your grandmother\'s advice. Take 5-10 soaked almonds daily. These are high in minerals and vitamins. € Yoghurt (curd) is a wonder food as far as hair is concerned. So, take as much of yoghurt as you can. € Avoid overcooked, fried foods, confectionary items, aerated drinks which provide empty calories and have no nutritional value. € Coffee, alcoholic drinks and cigarettes cause a depletion of vitamins.So they not only cause hair problems but also many other health problems.  

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  • ARE YOU TOO BUSY FOR LUNCH?

    In Health Tips On 14 March 2015

    “Skipping breakfast is not healthy”- we all know that, right? But- what about your lunch? Most of us, especially those working stressful, extended hours at work or have jobs which involve a lot of travelling will realize how often they actually skip meals.   Skipping meals is often the most opted way to lose weight by many misinformed people. Unfortunately, the side effects of skipping meals are much more than any assumed benefits. Some consequences of regularly skipping meals include developing diabetes, inadequate nutrition, and drastically altering the way that your body digests food. Let’s look at a few reasons why skipping any meal should not be an option for anyone, whatever the reason. ü  Skipping a meal is unhealthy due to the effect it has on your blood sugar. When you eat a meal, your body breaks up the food. Some of this food enters your bloodstream as sugar, and works to provide you with energy throughout the day. When you skip a meal, your blood sugar drops drastically. This not only can make you feel sluggish and tired, but it can also upset the insulin in your body. If you often skip meals, you can be setting yourself up for the development of diabetes later in life. ü  Another very important reason why skipping meals is unhealthy is that you are more than likely not receiving adequate nutrition. Eating a diet that is rich in fruits, vegetables, whole grains, and pulses/ lean meats helps not only to ensure that your body functions properly, but can also help prevention of a number of disease conditions. You may believe that you can skip meals and still achieve optimal nutrition by supplementing your diet with multivitamins. And while multivitamins do have their place, research has shown that these pills aren\'t as effective as real food at providing your body with what it needs. For better health, try to eat as naturally as possible. ü  We normally skip meals because we are very busy and don\'t have time to pick a quick snack, or we are trying to lose weight. Thinking that skipping a meal will help reduce calorie intake can actually go against our weight loss regimen. When we eat, our metabolism works to break the food. When we skip a meal, our metabolism slows down. ü  Skipping lunch will also result in overeating in the next meal. The next meal when you overindulge, your metabolism is not able to break the food down as quickly, and as a result the food is stored as fat. Therefore, in order to maintain a healthy weight, it is essential that you eat regularly throughout the day. So, don’t skip your lunch or any other meal.? “Skipping breakfast is not healthy”- we all know that, right? But- what about your lunch? Most of us, especially those working stressful, extended hours at work or have jobs which involve a lot of travelling will realize how often they actually skip meals.   Skipping meals is often the most opted way to lose weight by many misinformed people. Unfortunately, the side effects of skipping meals are much more than any assumed benefits. Some consequences of regularly skipping meals include developing diabetes, inadequate nutrition, and drastically altering the way that your body digests food. Let’s look at a few reasons why skipping any meal should not be an option for anyone, whatever the reason. ü  Skipping a meal is unhealthy due to the effect it has on your blood sugar. When you eat a meal, your body breaks up the food. Some of this food enters your bloodstream as sugar, and works to provide you with energy throughout the day. When you skip a meal, your blood sugar drops drastically. This not only can make you feel sluggish and tired, but it can also upset the insulin in your body. If you often skip meals, you can be setting yourself up for the development of diabetes later in life. ü  Another very important reason why skipping meals is unhealthy is that you are more than likely not receiving adequate nutrition. Eating a diet that is rich in fruits, vegetables, whole grains, and pulses/ lean meats helps not only to ensure that your body functions properly, but can also help prevention of a number of disease conditions. You may believe that you can skip meals and still achieve optimal nutrition by supplementing your diet with multivitamins. And while multivitamins do have their place, research has shown that these pills aren\'t as effective as real food at providing your body with what it needs. For better health, try to eat as naturally as possible. ü  We normally skip meals because we are very busy and don\'t have time to pick a quick snack, or we are trying to lose weight. Thinking that skipping a meal will help reduce calorie intake can actually go against our weight loss regimen. When we eat, our metabolism works to break the food. When we skip a meal, our metabolism slows down. ü  Skipping lunch will also result in overeating in the next meal. The next meal when you overindulge, your metabolism is not able to break the food down as quickly, and as a result the food is stored as fat. Therefore, in order to maintain a healthy weight, it is essential that you eat regularly throughout the day. So, don’t skip your lunch or any other meal.    

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Vidhi Chawla

Nutritionist/ Dietician in Vikas Puri & Rajouri Garden ,WestDelhi, India 

Hi,Welcome to fisico diet clinic.I am Dt Vidhi Chawla,your nutritionist.I believe food is the essence of life and we are what we eat.At fisico Diet clinic,we help you to achieve a healthy weight and lost health.We have a  long list of followers who have achieved positive results whether it is Nutritional deficiencies,Weight loss/weight gain,Detoxification, Paediatric nutrition,Women’s issues (PMS, pre & postnatal pregnancy, menopause, etc).We have a long list of satisfied clients from all the walks of life whether housewives , professionals, students,kids and many more...We give importance to nutritional diet that not only helps you stay fit, but keeps you healthy even if you are suffering with a host of ailments such as cardiac problems, diabetes, kidney problems, and gluten allergy.REGISTER WITH US TO GET PERSONALIZED DIET PLANS AS PER YOUR REQUIREMENT AND ADD ON URSELF TO LIST OF OUR SATISFIED HAPPY CLIENTS.http://fisicodietclinic.zest.md/ 
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