Tag: AlishaFernandesgoa

#Diet

Shield Your Health from the Rain Showers and COVID19

allycaralgoa

Author : Dt. Wellishia D’sa 

It’s that time of the year when a green carpet is spread across the land and a relief from the scorching summer heat, all thanks to the heavenly showers! While I was wondering on how to write down this month’s article my views came across three common type of people when it comes to monsoon season that I would like to interpret on the topic I’m covering on shielding your health from the rain showers and COVID19. One of the type would be, who just dislikes monsoon season and obviously hates to step out when the rain pours; second is someone who loves watching the rain and sipping a warm cup of tea/coffee or someone who prefers to catch on a nice warm cozy nap while it showers heavily outdoors; and lastly, those individuals who just LOVES the rain and prefers to experience every droplets of the rain on their skin with an overwhelming feeling from within! And, when I look upon to all these types of individuals which includes most of us with either one or two types of the preferences that I’ve described, warm comfort food would be the most mutual for all. 😊

You relish on food items that help you keep yourself warm and enjoy the cozy weather. But monsoon is also the season that brings along with it a high amount of humidity, which affects the functioning of our digestive system. Also, the unhygienic conditions that prevail during this season trigger our immune system.

 

To shield yourself from the probable consequences of the rainy season and COVID19, it is essential that you tick a few safety boxes having your health taken care as the top most priority, an eye on your diet, a sanitizer and first aid kit, enhancing your fitness level and maintaining a healthy mindset especially for the rainy season.

1. Food & Meeting Your Nutritional Needs
Consume Light Foods and Low Sodium Diet. Considering that the human digestive system is weak during monsoon, consumption of easily digestible food is recommended. Keep a note on your daily salt intake as causes water retention which in turn results in bloating. Prevent
stomach ailments during monsoon by opting for home-cooked food. A low sodium diet directly translates to avoiding junk food, salty chips, salted butter, cheese, pickles, packaged meals, etc. 

Make smart food choices – Avoid junk food & aerated drinks. Add more of green leafy vegetables, fresh fruits and fibre rich foods like oats, whole grains, beans, nuts and seeds to your diet. In my previous article I’ve covered most of the foods that help in boosting immunity.

Opt for soothing home remedies. Cold and sore throat are common problems during the monsoon season. Honey is proven to have a soothing effect on sore throat. Grate half a ginger, add a spoonful of Honey and you have the perfect natural remedy to cure yourself from a sore throat. Ginger is excellent to protect the body against a host of disorders. Being a strong antioxidant, antibiotic, antiseptic, antimicrobial and anti-inflammatory agent, it helps relieve throat pain and congestion and destroys cold viruses and improves gastric mobility. Are you
getting stomach bugs occasionally this season? Neem not only help increase the body’s resistance against infections but also strengthens ones immune and digestive system. Include neem or tulsi leaves or extract daily as soon as you wake up in the morning.

Consume a lot of vitamin C rich foods that include orange, grapefruit, strawberries, tangerines, spinach, kale and broccoli. The more colorful fruits and vegetables are, the better they are for building up the great immune system. Choose these fresh fruits and veggies from the farmers’ market aiming at every colour of the rainbow.

Zinc is a top mineral for boosting immunity. Zinc is an essential trace mineral, which means our bodies need only a small amount of it to maintain good health. Healthy amount of zinc in your diet has been linked to an improved immune system and faster wound healing. The NIH sets the recommended dietary allowance at 8 milligrams (mg) for adult women and 11 mg for adult men. While only a small amount may be needed, don’t underestimate the power of this mighty mineral. Foods that are nutritious like mushrooms, spinach, broccoli, oysters, pumpkin seeds and garlic contain zinc, as well as other vital vitamins and minerals. Vitamin B6 is a vital immune system booster. It is found in green vegetables and chickpeas. Chicken and cold-water fish such as sardines and tuna are also rich in nutrient but eating fish
during monsoon season can make you ill as it is the breeding season for fish and prawns. Improve your vitamin D levels by exposing yourself to morning sunshine and consuming mushrooms, almonds, egg (the yolk especially), cheese, milk and fortified cereals.

Hydrate Well. Water aids in boosting your immunity as they negate the building of toxins in your body. Make sure you boil your water before drinking. Drink lots of herbal teas, especially those with antibacterial properties. These include ginger, pepper, honey, mint and basil leaves.
Excessive intake of coffee and tea dehydrates body fluids so they must be limited. Include hot clear soups- can add oats or barley flour to thicken the soup instead of cream or corn starch. 

Avoid Consuming Open Street Foods. Monsoon-related diseases can cause due to consuming unhygienic food and water. Avoid eating roadside snacks like pani puris, chats, tikki, samosas and Chinese food as they all may contain contaminated water. Fried foods can also cause an upset stomach and acidity as they may be fried in oil stored for several months. This oil is an absolute dietary villain.

2. Mental & Physical Well-being

Staying positive and optimistic during times of crisis can be challenging, but it’s critical to your mental well-being and immune system. Today, due to the hindrances caused by the Coronavirus pandemic, even individuals with the sunniest of outlooks may be having a hard
time staying positive. Remaining optimistic in the face of social distancing and isolation, dystopian and constant news about the virus, possible loss of income, communal grief, uncertainty, and gripping fear, requires conscious effort and continuous mindfulness.
Being vigilant of our mood in today’s pandemic environment should be a priority to us all.
Remaining calm and constructive at times of uncertainty can help us navigate through difficulties and find a path towards our more resilient selves. To improve your positive outlook:

Practice gratefulness. Even when life seems bleak, there are things we still have for which we should be grateful. Notice both significant and small items for which you are thankful. Important things can include your home and shelter, your health, your family, your friends, your ability to put food on your table, and other essentials. Small things are more momentary pleasures, like a hot cup of coffee, a calming bath, a good book, or a funny meme. Be sure to include as much detail into your gratefulness practice as possible.

Relax your body. Check-in on your muscles regularly and if you’re tensing up your jaw, or your shoulders, or if you’re frowning, breathe and relax. Get into the habit of doing quick body scans throughout the day. From your scalp to your toes, be aware of your body, your muscles,
and your breathing. This also helps make mindfulness an ongoing aspect of your daily life.

Exercise. This should be part of your daily routine already, but now even more so. If you’re an active individual, odds are you’ve made necessary adjustments to keep exercising at home instead of at your usual gym which is likely on lockdown right now. If you’re not regularly
active, make exercising a priority and incorporate it into your day. Try yoga, or resistance training, or if you want to challenge yourself, go for High-Intensity Interval Training. Aside from its physical benefits, exercising releases endorphins in your body which triggers feelings
of positivity, so be sure to include an exercise routine into your day, even if it’s only a short one.

Get sufficient sleep. Just like the battery of your mobile, the human body too requires recharging daily. Sleeping for at least 8 hours per day is the best way to revive the body to ensure that it functions properly the next day. 

Have faith. I’m not talking about religious faith, although if you are a religious person and can draw from your belief systems, you most definitely should! I’m talking about having faith in humanity; in science; in technology; in our health care heroes; in collaboration; in the good in people; in our resilience; in our perseverance; in our ability to overcome even the most outrageous of obstacles to grow and evolve; in our future; in our constant and mutual commitment to improve ourselves and our communities; in our kindness; in our empathy; in
our desire to provide a good life for ourselves and our loved ones; in never giving up until we find the right, permanent solution to bring this virus to heel. In life after Corona and everything we will have learned after all of this is done. Believe in yourself and your endless capacity to
love.


Stay Safe and Sound & Have a Pleasant Monsoon!

For any assistance on nutrition related query, feel free to connect on WhatsApp or call on 7559103666

In wellness vibes to you by,
Dt. Wellishia D’sa
(BSc. & PGD in Food, Nutrition & Dietetics)
Nutrition Consultant at LeanWell Nutrition & Certified Yoga Instructor


Disclaimer: This informs readers that the views, thoughts, and opinions expressed in the text belong solely to the author, and not necessarily to the organization, committee or other group or individual publishing it.
Special Occasion

Goa Statehood Day 2020

allycaralgoa

Goa attained it’s Statehood on May 30th 1987. Goa was on this day officially declared as India’s 25th State by the then Prime Minister Rajiv Gandhi. On this special day, here are we extending our Best Wishes on Goa Statehood Day 2020.

#AllycaralTuesdaytips 👒, #Diet

Healthy Ramadan

allycaralgoa

Author : Dt. Wellishia D’sa

Hey Guys!

Hope you are doing fine! We are back with the #BeingAllycaralTuesdayTips – This time speaking about the Holy Ramandan.

The holy month of Ramadan is the ninth month of the Islamic calendar and a time when many Muslims across the world fast during daylight hours for 29-30 days. The biggest challenge for Muslims this year will undoubtedly be during the Eid al-Fitr celebrations that mark the end of
Ramadan in late May. This is when followers gather in large numbers for festivals and parties. This Eid al- Fitr will be different just as our lives which has taken a drastic change with the Invasion of Covid_19. Different countries have diverse cultural variations on some aspects of Eid al-Fitr, but the overriding sentiment is one of community and togetherness. As we all are aware, Muslims taking part in Ramadan do not eat or drink anything during daylight hours, eating one meal (the ‘suhoor’ or ‘sehri’) just before dawn and another (the ‘iftar’) after sunset. The end of Ramadan is marked by ‘Eid-ul-Fitr’, the Festival of the Breaking of the Fast. A special celebratory meal is eaten during the festival, the first daytime meal for a month. So, I’ll break down into two parts for healthy food choices during these remaining days of Ramadan fasting and secondly healthy tips to consider on Eid-ul-Fitr.

I. What to eat and drink at Iftar and Suhoor

Iftar

When first breaking the fast go for plenty of fluids, low fat, fluid-rich foods and foods containing some natural sugars for energy (avoid consuming a lot of foods or drinks with added sugars). Below are some examples:
Drinks – water, milk, fruit juices or smoothies – water provides hydration without any extra calories or added sugars. Drinks based on milk and fruit provide some natural sugars and nutrients – these are also good to break the fast but avoid drinking a lot of drinks with added
sugars after breaking the fast as these can provide too much sugars and calories.
Dried Fruits – Eating three dates to break your fast is a traditional and healthy way to begin iftar. Dates are an excellent source of fibre. You could also try other dried fruits such as apricots, figs, raisins or prunes, which also provide fibre and nutrients. They all provide
minerals like potassium, copper and manganese which is beneficial for sound health.
Fruit – a traditional way to break the fast in South Asian cultures, fruit provides natural sugars for energy, fluid and some vitamins and minerals. Opt for locally available seasonal fruits. Soup – traditional in many Arab countries, is a light way to break the fast and provides fluid.
Traditional soups are based on a meat broth and often contain pulses, like lentils and beans, and starchy foods like pasta or grains, providing nutrients and energy.
Balance Meals – Meals vary between different cultures and traditions but try to make sure the foods you eat provide a balance of starchy foods, including whole grains where you can, fruit and vegetables, dairy foods and protein-rich foods like meat, fish, eggs and beans. For example, you could have a range of curries including fish, meat, vegetables and pulses, served with rice, chapattis and yogurt, and this would include all of the key food groups that’s nutritionally required.
Exercise – If you can, once you have had a chance, you could try doing some light exercise such as going for a walk.

Suhoor

Drink plenty of fluids choose fluidn – rich foods to make sure you are well hydrated for the day ahead. You can also increase water intake by eating hydrating foods. Try adding watermelon to your suhoor meal. Green salad contains plenty of hydrating cucumber and tomato. Avoid caffeinated drinks such as coffee, tea and cola, because caffeine can make some people urinate more often, which may lead to dehydration. Also remember that fizzy drinks with sugar will add calories to your diet. Foods rich in water may be served, such as soup or fresh vegetable salad.
Oats and whole grain cereals – these are wholegrains and you could choose porridge, which will also provide fluids as it’s made with milk or water, muesli with milk or yogurt or overnight oats. You could experiment with fresh or dried fruit, nuts or seeds as toppings. Because they are consumed with milk, you also get fluid and nutrients like calcium, iodine and b vitamins from the milk.

Starchy food like Rice, or Sweet Potato – you could try rice pudding with fruit or experiment with other grains like rice flake, boiled sweet potato with dahi & fruits. If you go for savoury dishes at suhoor then it’s a good idea make sure these are not too salty or they may make you very thirsty during the fast. Choosing high fibre or wholegrain varieties where possible as these can help keep you feeling fuller and can aid digestion, helping to prevent constipation.

Breads – go for wholegrain options as these provide more fibre, for example wholemeal toast or chapattis. Avoid combining bread with salty foods like hard cheese, or preserved meats. You could try nut butters (without added salt), soft cheese, or banana. As bread is fairly dry, make sure you drink plenty of water or other fluids alongside or you could have fluid-rich foods such as a lentil soup, which is a traditional food at suhoor in some countries.

Yogurt / Curd – this can be a good food to include at suhoor as it provides nutrients like protein, calcium, iodine and b vitamins and also contains fluid. You could combine it with cereal and fruit as in the examples above.

Lean Protein – Enjoy grilled or baked lean meat, skinless chicken and fish, to get a good portion of healthy protein. In general, avoid fried and processed foods high in fat or sugar. Include Bean, Peas other pulses which also compromises to a healthy protein foods.

Example of an iftar meal
 Home-made vegetable soup (not from soup-powder)
 Green salad, or other vegetable salad of choice
 Stuffed vegetables (Capsicum/ Brinjal/ Okra)
 Baked chicken breast
Drink plenty of water; lemon slices and mint leaves can be added to enhance the taste.
Example of a suhoor meal
 2 slices of bread
 Vegetable omelette or hard-boiled egg
 Sliced vegetables from two vegetables (tomato & cucumber)
 Chickpea Hummus or Boiled Lobia Chaat
 Herbal tea
Don’t forget to drink an adequate amount of water.

II. Health tips for Eid al-Fitr

Few days of Ramadan remain, and then come Eid al-Fitr, this happy religious occasion which is usually linked with GIT problems such as; gastroenteritis, gastritis, vomiting, diarrhea, etc. so we will discuss important health tips to avoid these nasty health issues.
1. As we know, the stomach is prepared to be empty during the first hours of the morning in Ramadan. So it’s advised to eat an odd number of dates (according to the Sunnah of the Prophet) before going to the Eid prayer. This will help stomach for adaptation of the new situation after Ramadan and will enhance secretion of digestive enzymes, which will be very helpful and effective in avoiding digestive problems.
2. Making cakes and biscuits in Eid al-Fitr is a traditional habit related to Eid al-Fitr. These delicious candy are high caloric and contain excessive amount of fat and sugar, so you should avoid overeating to be away of GIT problems which is caused mainly in the first days after
Ramadan due to over consumption or mal-use of this type of food.
3. As a Nutrition expert, we advise that the digestive system should be given sufficient time to return to its pre-Ramadan state. So, in the first days after Ramadan, we should avoid fatty foods and eat smooth light ones.
4. We should drink plenty amount of water and eat sufficient quantities of fresh fruits and vegetables to prepare the digestive system to return as previously.
5. God has ruled fasting as it includes several benefits to the human being and their health, so we suggest following the principles of fasting even without fasting, which means that you can eat any food you want but without over consumption

For any assistance on nutrition related query, feel free to connect on WhatsApp or call on 7559103666

In wellness vibes to you by,
Dt. Wellishia D’sa
(BSc. & PGD in Food, Nutrition & Dietetics)
Nutrition Consultant at LeanWell Nutrition & Certified Yoga Instructor

Disclaimer: This informs readers that the views, thoughts, and opinions expressed in the text belong solely to the author, and not necessarily to the organization, committee or other group or individual publishing it.
#TravelwithAllycaral 👒

Beautiful Black Panther captured at Netravali Wildlife Sanctuary, #Goa

allycaralgoa

A totally rare site especially during this Corona Pandemic, currently trending on Internet presenting the Beautiful Black Panther captured at Netravali Wildlife Sanctuary, #Goa

#AllycaralTuesdaytips 👒, #Diet

STAY COOL THIS SUMMER WITH THE RIGHT DIET

allycaralgoa

Author : Dt. Mrs Rohini Diniz

Hello Ally, Hope you all are doing absolutely fine! Summers have arrived and so has the heat wave. I’m sure we have read several Dos and Don’t about the Heat Wave, so in order to cope with the same what exactly should we do? A major question in the minds of the people.

Why worry! As this week in the #BeingAllycaralTuesdayTips – we have penned down how to Stay Cool this Summer with the Right Diet.

We all know, Summer is one of the most difficult seasons of the year as the scorching sun coupled with high humidity and hot wind makes life uncomfortable for one and all. The high temperature results in sweating which leads to a loss of fluids along with the electrolytes- sodium, potassium and chloride from the body resulting in weakness, fatigue, muscle cramps and ultimately dehydration which is a serious health risk if left untreated. By having the right types of food and beverages in summer, one can stay cool and energetic even on the hottest of days. So what’s the delay – Let’s get to know the Top –  #BeingAllycaralTuesdayTips :

  • As our body cannot store water, maintaining adequate hydration is the biggest challenge during summer since there is a great loss of fluid from the body due to sweating and also through urination. Keep in mind that if the fluid requirement is not met, one is also at risk of developing kidney stones or urinary tract infection. There is nothing like drinking a glass of cool water on a hot humid day. Water is the best zero calorie drink that one can have during summer as it does not add calories to the diet as most other beverages do. It does not matter whether one drinks water plain or chilled. Before going out of the house in the sun drink a glass or two of water and carry a bottle of water along with you to quench your thirst as and when needed.
  • The hot sultry weather dulls the appetite so foods eaten should be light, appetizing and easy to digest. Cold soups, sandwiches, solkadi–rice, curd rice, fruit or vegetable salads and raitas, fruit milkshakes and smoothies are ideal foods for hot days.
  • Avoid spicy and oily foods.
  • Use low fat milk to prepare milkshakes.
  • Curd based beverages such as lassi, buttermilk (Chas) and smoothies are nourishing and refreshing. These beverages are rich in protein, calcium, vitamin A and B vitamins and also probiotics or good bacteria that have many beneficial effects on health. Make these beverages lower in calories by using fat curd or yoghurt and avoiding excessive amount of sugar.
  • Combine the curd with the pulp of either mango, strawberry or any other fruit of your choice to make fruit lassi. Use a little honey for sweetening instead of sugar. Fed up of the usual beverages? Try something different.  How about cucumber lassi or kakdi lassi? Sound’s exotic does’ntit?. But its simple to make. Blend together curd, grated cucumber and chaat masala to taste till smooth. Serve ice cold on a hot day.
  • Come summer and one can see a wide variety of both wild and cultivated fruits in the markets. Jackfruits, mangoes, guavas, watermelons,kanttam (wild cherry), jambuls,jagomas, boram, chunnaetcare some of the summer fruits available in Goa.Fruits are good sources of natural sugars, vitamins, minerals, dietary fibre and antioxidant compounds all of which are essential for good health. The juicy fruits contain water and help quench thirst and are refreshing foods on hot summer days. It is better to eat fruits whole rather than consume them as juices, since the process of extraction of juice separates the pulp from the juice there is the loss of valuable dietary fibre along with the pulp.

In this difficult moment, all we can say #StayHealthy #StayHomeGoa #StaySafe

 

In wellness vibes to you by,
Dt. Mrs Rohini Diniz
Nutritionist and Author
21 years of experience Practising at Panaji

Disclaimer: This informs readers that the views, thoughts, and opinions expressed in the text belong solely to the author, and not necessarily to the organization, committee or other group or individual publishing it.