Latest news with #RalstonD'Souza
NDTV
18-06-2025
- Health
- NDTV
Digestive Issues Ruining Your Summer? These 4 Food Hacks Can Help
We all know that a healthy digestive system is crucial for overall health. While digestive issues can arise at any time during the year, they are more common during summer. Why? It's because the heat can make us dehydrated, which can slow down digestion and cause problems such as bloating and gas. Additionally, changes in diet and routine are also factors that can impact our digestive health. If you're someone who's affected by digestive issues during summer, you'll know that the struggle is real. But don't stress! The good news is that certain food hacks can help you bid farewell to digestive issues. Below, we'll share four food hacks shared by fitness coach Ralston D'Souza on his official Instagram handle. They're incredibly simple and will ensure a happy tummy all summer long. Before diving into the hacks, let's check out some typical signs of poor digestion. Also Read: What Are The Symptoms Of A Weak Digestive System? Bloating and gas Abdominal pain Diarrhea Fatigue Nausea Vomiting Irregular bowel movements How To Improve Digestion? Here Are 4 Food Hacks You Need To Try: According to Ralston, you can prevent digestive issues by making small changes in your everyday meals and cooking methods. Here are the hacks he shared: 1. Adding Hing To Dal If you add a pinch of hing to dal, the hing helps break down the complex carbs in dal, making it easier to digest. This helps reduce gas and bloating, providing relief from discomfort. 2. Cooking Mustard And Jeera Seeds In Oil The fitness coach explains that cracking mustard seeds and jeera seeds in hot oil before cooking helps release essential oils like thymol, which supports digestion. 3. Squeezing Lemon Juice On Dal When enjoying dal, make sure to squeeze some lemon juice on top. He says that doing so can increase iron absorption from dal by up to 300%. 4. Letting Idli Batter Ferment He also recommends letting the idli batter ferment for some time before cooking. This helps increase B vitamins and folate in it, while reducing anti-nutrients, making it easier to digest. Watch the full video below: View this post on Instagram A post shared by Ralston D'Souza (@ How To Improve Digestion In Summer? Apart from incorporating these digestive-friendly food hacks, there are several other things you can do to keep your digestive system healthy. Staying hydrated, eating light and balanced meals, avoiding spicy or oily foods and managing stress can all help support your gut health. This leads to a comfortable, bloating-free summer. Also Read: Now that you know about these food hacks, we hope you'll incorporate them into your daily routine! Stay fit and healthy!
Hindustan Times
19-05-2025
- Health
- Hindustan Times
Nutritionist shares 1600 calorie daily diet plan with 100 gram protein: Lose fat the right way
Fitness coach Ralston D'Souza in an April 7 Instagram post shared a '1,600 calorie diet plan with 157g carbs, 37 g fat and 98 g protein'. In the video he said: 'If you are trying to lose fat and have no idea what to eat on a daily basis, here's what a 1600 calorie diet plan with around 100 gram of protein looks like.' Also read | Nutritionist who lost 86 kg shares high-protein vegetarian meal plan to speed up weight loss He added, 'This diet is ideal for an individual weighing around 65 kg, who is moderately active and aiming to lose fat.' Here's the meal plan Ralston shared: ⦿ 2 slice bread ⦿ 2 egg whites ⦿ 1 whole egg ⦿ (2 tsp oil used to fry eggs) ⦿ 1 apple ⦿ 150g cooked white rice ⦿ 30g cooked dal ⦿ 160g cabbage sabji ⦿ 100g cooked chicken breast ⦿ 120 ml chai/coffee ⦿ 125g cooked white rice ⦿ 30g cooked dal ⦿ 160g cabbage sabji ⦿ 100g cooked chicken breast ⦿ Mango yoghurt 85g ⦿ 25g blueberries or any berries A post shared by Ralston D'Souza (@ Further sharing tips and tricks, he shared: 1. Any type of bread (white, brown, or multigrain) is acceptable as long as it contains no more than 70 calories per slice. 2. Tea or coffee may include a moderate amount of milk (100ml) and 1 tsp sugar. 3. For all curries and dishes, use minimal amounts of nut pastes and thick cream. Pepper, salt and other condiments are perfectly fine and can be used as per your liking. 4. Use oil sparingly in all dishes. 5. All vegetables should be considered suitable options for sabzis or salads, but potatoes and yams should be considered carbohydrate sources. 6. You may substitute 100g of cooked rice with 1 roti. 7. A daily protein intake of 80 to 120 grams is ideal for supporting muscle growth. If you adjust your protein intake (increase or decrease), be sure to proportionately modify your carbohydrate and fat consumption as well. 8. Yes, Coke Zero is perfectly fine. It's zero calories and safe to consume. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
13-05-2025
- Health
- Hindustan Times
Struggling with constipation? Fitness coach shares 5 high-fibre foods that can help: From kiwi to pear and dried figs
If you're struggling with bloating and constipation, incorporating certain foods into your diet can help. Did you know that pears and prunes are natural laxatives and can help stimulate bowel movements? They're high in fibre and contain sorbitol, which can help soften stool. Fitness coach Ralston D'Souza shared a list of such foods in a May 12 Instagram post. Also read | Doctor shares top 4 gut-easy snacks for people with constipation and IBS problems He wrote in his caption, 'Struggling with constipation? These 5 foods can get things moving.' Ralston went to speak about the foods you should eat in the accompanying video, and said: A post shared by Ralston D'Souza (@ 'Eat a pear or two prunes a day. They are high in sorbitol, a natural laxative that softens stools, and makes motion easier to pass,' Ralston said. He added, 'Eat 6 dried figs. They give you around 8 grams of fibre – soluble and insoluble – which bulks up and softens your stool. That is nearly one-third of your daily protein needs.' Ralston further said, 'Eat two kiwis. Kiwis contain an enzyme called actinidin, which helps push food through the intestines and break down protein.' 'And if you really want to clear your stomach, take Isabgol. It is packed with soluble fibre – 2 tablespoons and you are sorted,' Ralston concluded. Bloating is a common issue faced by many – it happens when the stomach feels excessively full. Bloating can happen due to multiple reasons – from constipation to small intestine bacteria outgrowth. Speaking to HT Lifestyle in a 2022 interview, Janvi Chitalia, integrative gut microbiome health coach and functional medicine nutritionist said, 'Bloating is caused by two primary reasons from the lens of gut health, which are constipation and low stomach acid.' She further explained constipation and said, 'This can mean just no bowel movement but also unsatisfactory bowel, where the food sits in the large intestine and decomposes, creating gases. This can further give rise to bloating, heavy feeling, tightness in the stomach, and even a headache due to the pressure caused by the gas.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
