Human Touch Clinic

Hi,

I am Dt. Charmi Gala, Dietitian/Nutritionist. Today I will talk about protein. What is protein? What are the uses of it in the body? If we are deficient then some quick remedies from the kitchen which will help you to increase your protein intake. What is protein? We have been hearing since childhood. What do you mean it? Its amino acids which come together and make a molecule of protein. We need it as a building block of the body. It is something to give structure to our body. Apart from that, it is gonna do other wonderful things like maintaining your blood sugar, maintain weight, elevate your mood, keep your energy levels high. It is also advisable for patients who have undergone cardiac problem, so it is quite heart friendly. Apart from structure, protein has a lot of other roles in the body. 1. Transporting a lot of material from our body to all other organs. Eg, Hemoglobin is the part of red blood cells.

It is used in a lot of other things like skin, hair, eyes. The protein present is called ad keratin. 2. Protein is also needed to maintain weight, stabilizes the blood sugar, elevates your mood, boost energy, it is also recommended for people who have a heart problem. Now, we need to understand why are we not able to have a sufficient amount of protein in our diet. 70% of the Indian population have poor muscles mass leading to fatigue, typhoid, laziness, overweight, obesity and a lot of medical issues. The reasons why are we not able to have protein is deficiencies. We think we are having a balanced diet. But, a lot of people are not aware of what they are eating or they don't even know what is the protein requirement. Also, there is an over dependency on grains like rice and chapatis. Another myth is that people think the only gym, athlete people should take protein.

That is absolutely false. Now, I will give you a quick fix from your kitchen to complete the deficiency of protein. A glass of milk or hand full of nuts include chia seeds in your breakfast, make some granola bars which you can carry wherever you are. Carry yogurt or yogurt dip or some sprouts which can be included in the lunch. Besan chilla moong daal chilla can be a fix for the people who travel. Remember, people who are eating non-veg food, include eggs once or twice daily. In your 4 pm snacking, you can include hummus, sprouts, a hand full of almonds, a slice of cheese and some yogurt. This you can do so as to avoid processed food. We should know that there are hidden calories and a lot of carbohydrates or salt to our diet. In case, you are still short of protein requirement, this is the best time to eat khichadi, besan chilla, paneer paratha which can give a perfect end to your day. Looking forward to these changes in your diet. Continue eating more and more protein for good metabolic health and good body comes.

Thank You.

Hi,

I am Dt. Charmi Gala, Dietitian/Nutritionist. Today I will tell you about the benefits if nuts. We all eat nuts but we don't know when to eat and how to eat. Today I will share some facts of the nuts with you. The best way to have the almonds is after soaking them. Once you remove the layer of the almonds, the nutrients absorption is better. And you need to chew them well. So, start your day with 5 soaked almonds everyday.

Next is cashews and the dilemma is whether to consume or not. The best time to have cashews and pistachios are in the evening. 3 from each one of them is the good snacking. Next is walnut which is very famous for omega-3 content. The best time is to have them 1 hour before your dinner. Nuts are meant to be taken before having your meal not after that. So, get them in empty stomach. Do not take them with salt and chocolates as this is not the right way to consume them. Nuts can help fight acne. Avoid having them in the night time. These nuts are having good fat and these will keep you healthy and fine. Chew them well and have the maximum benefits of them.

Thank You.

Hello Everybody,

This is dietician Charmi Gala here. We all know we need to drink lots of water. Body is made full of water at least 70% of a body part. Most of us know that we need to drink water but are we able to? No! So what are we going to learn today or what I am going to tell you is that there is no hard and fast rule to follow about water? But you can watch your urine colour, you can have ample of water. Summer is not a season where you need to worry much about the water. But rains yes. Once it is little cooler, our water intake comes down. So how do we get and reach that water target?

So how do we make sure we need to drink ample amount of water. What are the ideas that I am going to share number one add water if not there are other ways to adding water. Like your milk, lime water, you have your rice kanji, you have green tea. Other liquids which you can stock at your desk and keep drinking ample amount of water. So you need to set a limit on beverages when you work at the desk, we take a lot of tea and coffees. These are all having lot of caffeine. What you can do is set a limit of 2 small cups during a day. Increasing your water should be a good way by adding a different more of fruits and vegetables to your diet. Try and have the seasonal fruits as much as you can. As much as your tomatoes melons your cucumber salad tomatoes they have ample amount of moisture so we can eat moisture from them.

We can also think about gifting a bottle to ourselves. Why not , yes. Whenever you get of your typical bottle, get bored not taking water in a right way, try and substitute with a fresh new bottle that will add more interest to your water intake. Apart from that whenever you are going away from home or office try and carry a water bottle set a reminder to your gadget we all use lots and lots of gadgets these days. So what we can take help from technology is set good into will's target so that whenever you are low on water keep reminding your body that you need more and more of water. What next you can also change the temperature, in summers we all like to drink cold stuff.

Soon there would be monsoons here, we can add up warm liquids like your green tea rice kanji your liquids which are thin soups so that your body will appreciate taking warm liquids and it will get you and energized body. Next what next can you do you can also try and put yourself on a liquid diet for a day in a week's time where you just take lots of liquid so that you rejuvenate your body. So to know more about your nutrition queries know more about yourself how you can change your nutrition targets in your body contact me via lybrate.com you can book an appointment for yourself.