Dr. Sonali is a certified fitness specialist from the American College of Sports Medicine.She runs a fitness consultancy, Santulan, providing lifestyle management programs for individuals and groups.Get your doubts cleared and see them featured on our FAQ page every Friday.

This week’s answers:

Hi Dr. Sonali,

Following are my details,

Name : Jiten Parekh
Height: 5 Feel 11.5 Inch.
Weight: 79 Kilo
Age : 46

Diet Habits : No Smoking or Drinking. Pure Veg.
Breakfast : half glass of skimmed milk & low calories iteam
Lunch : two chapatti (without ghee), dal & seasonal sabji & butter milk
Dinner : two parathas, sabji, ver less sugar tea

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Get rid of that junk food addiction-try these super easy tips. Read on.

There’s been an exponential increase in the number of people suffering from lifestyle related disorders today. Diabetes, obesity and cardiovascular ailments are much more prevalent today, and the rapid boom in the processed food industry only intensifies the damage.Once in a while, it’s okay to indulge, but if you practically live on junk food, it’s time to make serious lifestyle changes to avoid getting crushed under the overpowering weight of different disorders that could affect you, not to mention your own weight too. And it’s not as difficult as it seems, infact, we’ve made it easier for you. Follow these easy steps to beat the binge.

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A few simple changes to diet and lifestyle can protect you against a string of killer diseases and add years to your life, a landmark study has shown.

Following seven golden rules not only cut the risk of dying from cancer by 20 per cent, it also slashed risks of lung disease by half and heart attacks by 44 per cent, the study of nearly 380,000 people by scientists at Imperial College London found.

The researchers noted that those who stick closely to the rules, which also govern exercise and alcohol consumption, will cut their risk of dying from any of the major circulatory or respiratory diseases, including stroke and angina, by at least 34 per cent.

The rules were drawn up six years ago by the World Cancer Research Fund and American Institute for Cancer Research, the Daily Express reported.

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Niti Desai has a rich and varied experience in the field of nutrition, having built anenviable client list of individuals and organizations.

Niti has a masters degree in nutrition and dietetics and postgraduate diploma indietetics from the Leeds Metropolitan University, UK. She is an executive council member of Indian Dietetic Association – Mumbai chapter.

She was the official nutritionist for the Femina Miss India 2008 and Grazia FordSupermodel India 2008.She also advised olympic champions – Mary Kom, Gagan Narang and others in preparation of London olympics while on board with olympic gold quest.

Niti answered Sify readers’ queries related to the above in an exclusive chat. Read the transcript below.

I am working in an Healthcare IT which demands irregular shifts. Please suggest how to loose weight. Currently following the product ‘Metaslim for a while. Have gained 10 kgs, optimum is 52 kg, Please help

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Living a healthy lifestyle not only protect against heart disease and stroke, it also helps keep Alzheimer’s at bay, according to a new research.

Swedish scientists have found that the risk of dementia has declined over the past 20 years, in contrast to what had been assumed.

And they put it down to lower rates of heart disease, which results from people living more healthily and keeping fit and active.

A balanced diet, being careful about weight, stopping smoking and keeping blood pressure normal have been shown to bolster the brain.

Studies have found risk factors for heart disease in middle age speed up decline of brain function in older adults. They also showed medicines such as statins and aspirin taken for heart conditions could be key to slashing dementia rates.

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The latest trend on the scene – the Overnight Diet, is a rapid weight-loss plan that claims you can actually slim down while you sleep.

American obesity doctor Caroline Apovian, of the Boston Medical Center, just penned a new book, ‘The Overnight Diet,’ advising that dieters eat a high-protein diet for six days, followed by one day of a liquid diet.

That followed by lots of sleep (with no exercise necessary) equals a slimmer you, up to two pounds per night and nine pounds in one week — at least that’s the promise, the New York Daily News reported.

While mounting research suggests that more sleep can help you lose weight, skeptics say the diet is all a little too good to be true.

“In order to lose two pounds of body fat overnight you’d have to burn up about six or seven thousand calories and there’s just no way to do that by sleeping,” Keith Ayoob, director of the nutrition clinic at the college’s Rose F. Kennedy Center, told ABC News.

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Nutrition and Dietetics expert, Parvathy Radhakrishnan answers readers’ questions on nutrition. Get your doubts cleared and see them featured on our FAQ page every Wednesday.

Hello Mam,
Can you please describe the nutritional details of cracked wheat. we are eating in place of rice for both lunch and dinner with curries.
This will help us a lot.How much amount a day is good ?.
I appreciate your response
Thanks in Advance,
Sirisha

Cracked wheat is highly nutritious because of its fibre, mineral and vitamin content. It provides calories similar to rice. But since it is higher in fibre, you will realise that eating a little lesser quantity sufficiently fills you.

Choose quantities sufficient for your caloric requirements.Since wheat contains gluten, those who are sensitive to gluten need to avoid it.

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After to speaking to loads of experts, nutritionists and dieters, we’ve put together the top 10 best diet tips for you. Go forth and lose that extra weight!

Still reeling under the festival time damage to your weight? Want to get fit before the Christmas and New Year parties come around? Too smart to go on some silly crash diet? Then you’re at the right place.

There’s no doubt that regular exercise and healthy eating make the best weight-loss tools. And to aid you with your healthy eating plan, we have some nifty little tips that’ll help you stay on track.

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Nutrition and Dietetics expert, Parvathy Radhakrishnan answers readers’ questions on nutrition. Get your doubts cleared and see them featured on our FAQ page every Wednesday.

Quinoa, which can be cooked and consumed just like rice, looks more like couscous, has a nuttier taste and chewy texture than either of them. Let’s find about more about this seed which is being touted as a super food.

What is quinoa?

Quinoa – (pronounced keen-wah) which is actually a seed, rather than a grain, is presently in the spotlight for being ‘the wonder grain’. Quinoa, which is high in proteins and unsaturated fat content when compared to other grains, is said to be a nutritional treasure.

Quinoa is said to have more calcium than cow’s milk, rich in dietary fiber, a good source of manganese, potassium, phosphorus, copper, zinc, vitamin E and B6, thiamine and niacin. It is said to be beneficial for people suffering from migraine headaches as it is a good source of magnesium.

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