Latest news with #RohiniPatil
Indian Express
17 hours ago
- Health
- Indian Express
Nutritionist says ‘if you eat even a cucumber with a lot of guilt, you will gain weight…'
'Every bite is a gift. When you eat with stress, your body feels it. When you eat with gratitude, your body heals from it. So before your next meal—pause, thank, receive,' says nutritionist Dr Rohini Patil. According to the nutritionist, guilt associated with food can lead to an unhealthy relationship with it. 'If you eat a cucumber with a lot of guilt, you will gain weight. That cucumber is going to do more harm to your body. But if you have a pizza or a burger out of love, gratitude, happiness and a lot of love, that will do more good to your body than one piece of cucumber,' said Dr Patil in an interview with Reema Mahajan on Instagram. Muskan Marwah, a psychologist at Mpower, Aditya Birla Education Trust, shared that eating fried meals, desserts, or breaking dietary restrictions can cause a feeling of guilt – generally manifesting in tension, which interferes with well-being, and can even result in mental distress or harmful food habits. 'Social pressures, body image issues, or the internalised notion that indulgence should be avoided are frequent triggers of this guilt,' she said. According to her, food guilt is largely reinforced by one's diet cycle. It starts with violating a food guideline, like overindulging in a prohibited meal or overeating. 'Feelings of guilt follow, and people start eating less to 'make up' for the excess. But these limitations frequently result in both emotional and physical suffering, which fuels greater cravings, overindulgence, and a return to breaking dietary guidelines. The cycle keeps repeating, resulting in an endless circle of limitation and guilt,' she explained. Marwah suggested the following tips to rewire your mindset and enjoy your meals guilt-free. 1. Practice Mindful Eating: Savor each bite of your food rather than becoming fixated on it. Pay attention to the meal's flavours, textures, and satisfaction. Eating mindfully improves the whole experience and lowers anxiety. 2. Embrace Flexibility: Recognize that one meal or treat does not negate your overall health objectives and that holiday indulgences are a part of the celebration. Instead of concentrating on perfection, consider balance as a whole. 3. Reframe Your Thoughts: Challenge the idea that indulging in foods is something to feel guilty about. Shift from 'I've ruined my progress' to 'It's okay to enjoy myself today and get back on track tomorrow.' 4. Practice Self-Compassion: Be kind to yourself. Rather than labeling yourself as 'weak' or 'out of control,' treat yourself with the same kindness and understanding you would show a friend. Everyone deserves to enjoy food without judgment. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
News18
19-05-2025
- Health
- News18
Feeling Anxious And Stressed? Eat Smarter With These Mood-Boosting Foods
Last Updated: Feeling stressed or anxious? Check these expert-recommended, mood-boosting foods that can naturally reduce stress and support emotional well-being. Feeling low or overwhelmed? What you eat might be more powerful than you think. According to health experts, certain foods have natural mood-boosting properties that can help reduce stress, calm anxiety, and improve overall emotional well-being. Consuming nutrient-dense foods like omega-3 fatty acids, dark chocolate, fresh fruits and vegetables, and herbal teas can significantly reduce stress, boost happiness, and support emotional well-being. These foods are rich in antioxidants and essential vitamins that help elevate serotonin levels and ease anxiety naturally. While balancing work and personal life can be overwhelming, many people turn to unhealthy comfort foods for quick relief, often leading to long-term health issues like diabetes and high cholesterol. By making mindful dietary choices, you can foster a more positive mindset and lead a healthier, more balanced lifestyle. Dr. Rohini Patil, MBBS and Nutritionist, shares a list of stress-busting foods that can nourish both your body and your mind. Almonds Almonds are packed with nutrients that help fight stress. They are rich in magnesium, which promotes relaxation and helps combat stress. They also contain vitamin E, an antioxidant that protects the body from the harmful effects of stress. Eating a handful of almonds daily can be a simple and effective way to keep stress at bay. Makhana Makhana, also known as fox nuts, is a great snacking option. It is packed with micronutrients like calcium, phosphorus, and magnesium. It also contains antioxidants like gallic acid and epicatechin, which reduce inflammation and protect against stress. Munching on makhana roasted in ghee along with some ghee-roasted almonds is a delicious and healthy combination. Feeling overwhelmed? Try eating a banana. These yellow fruits are full of nutrients that can help calm your nerves. Bananas are rich in potassium, which regulates blood pressure and keeps your heart steady, even in stressful situations. Plus, they are an easy, portable snack you can take anywhere. Green Tea Sipping a cup of green tea can feel like a warm hug for your body. Green tea contains an amino acid called L-theanine, which promotes relaxation and reduces stress. Instead of reaching for another cup of coffee when you're feeling frazzled, try brewing a calming cup of green tea. Did you know that your gut health can influence your stress levels? That's where Greek yoghurt comes in. It is full of probiotics, which promote a healthy balance of bacteria in your gut. This can help reduce feelings of stress and anxiety. Enjoy it as a snack or use it as a topping for your favourite dishes; your gut will thank you. First Published:
Hans India
15-05-2025
- Health
- Hans India
Smart snacking for weight loss: Fuel your day the healthy way
Hunger pangs between meals can be a tricky hurdle for those mindful of their weight. They often trigger cravings that tempt us toward unhealthy choices, ultimately derailing dietary goals. But snacking itself isn't the enemy—when done right, it can actually support weight loss rather than hinder it. According to Dr. Rohini Patil, MBBS and Nutritionist, the key lies in choosing nutrient-dense foods like almonds, fruits, and vegetables in controlled portions. These smart snacking choices not only curb cravings but also provide essential nutrients that keep you energized and satisfied. Dr. Patil emphasizes that the real issue isn't snacking, but rather what and how much we consume. By opting for strategically chosen snacks with the right balance of nutrients, it's possible to stay on track with health goals while still enjoying food. Here are some healthy snack options to keep you satisfied and help you stay aligned with your weight loss journey. 1. A Handful of Almonds Almonds are a rich source of 15 essential nutrients, including protein, magnesium, vitamin E, and zinc. Their crunchy texture and naturally satisfying flavor make them a go-to snack for curbing hunger. Almonds also support heart health, skin health, and satiety, making them ideal for weight management. Dr. Patil especially recommends California almonds, which are packed with natural protein, good fats, and fiber, helping people feel full for longer. They're also versatile—enjoyed on their own, blended into smoothies, tossed in salads, or roasted with a pinch of spice. 2. Moong Dal Chilla A moong dal chilla cooked on a non-stick pan without oil is another weight-loss-friendly snack. Rich in plant-based protein and fiber, it helps control appetite and maintain energy. Dr. Patil suggests adding finely chopped vegetables like spinach, onions, and tomatoes to enhance its nutritional value. Moong dal itself is loaded with potassium, magnesium, iron, and copper, supporting both digestion and heart health. 3. Sprouts Bhel This crunchy, tangy snack made from moong and chana sprouts is not only filling but also highly nutritious. Tossed with cucumber, tomatoes, raw mango, and lemon juice, sprouts bhel offers a rich supply of fiber, vitamins A, C, and K, and minerals like calcium and iron. With its low glycemic index, it helps stabilize blood sugar and keeps energy levels steady—perfect for anyone watching their weight. 4. Paneer Cubes with Cucumber Salad For vegetarians seeking protein-rich snacks, paneer is a great choice. It supports muscle maintenance, bone health, and satiety. Dr. Patil suggests pairing plain paneer cubes with sliced cucumber and seasoning with lemon juice and mild spices for a refreshing, low-calorie bite that is both hydrating and nourishing. 5. Roasted Chana Roasted chana is a convenient, high-protein, high-fiber snack that is low in fat and calories. It also provides essential nutrients like iron, phosphorus, magnesium, and vitamin B6. This crunchy legume helps stabilize blood sugar and prevents cravings, making it an excellent addition to a healthy snacking routine.
