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GERD Relief: Is it possible with one habit? #Nutritionweek

By on 12

One habit which has helped me fight GERD is eating early. If I am eating late at night, I eat only a light salad or I will have to go for a long walk.

When I passed my MBBS and waiting for my PG course to start, the excessive night duties took its toll on my tummy. One morning I woke up with a burning stomach and no amount of Mucaine gel and antacids could help. After drinking copious quantities of cold milk, I had to take  IV Pantoprazole which finally worked, stopping the slow burn. But I ama person who believes in gut feeling and I knew I needed to change something, for this to get better.

Fighting GERD one habit at a time

The same burn started from my first trimester again and that’s another story. My tummy seemed to be on a timer. Eat on time and the right food or I will remind you how angry I am. The word Hangry makes sense right?. I started having dinner by eight for the last one year and my need for PPI has reduced drastically even with late nights and work stress.

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Why eating early, gives GERD relief

After dinner, you are awake at least two to three hours making your food get digested and it passes lower in the gut. The late-night lowers your BMR and slows down digestion. Heavy meals with protein and fat may take up to 16 hours to fully digest. If all that goes in late at night that means it all stays in your tummy, together with the large amount of acid that the stomach lining secretes. All the good food which made you smile will end up making you bloated, overfull and uncomfortable. Exactly the reason I started eating earlier in the evening.

Check out my Book on Nutrition, Diet Myths, and Life 

So how to battle Reflux?

Protein works best in breakfast and a light source at lunch. Have a salad with your meals. They not only help you feel fuller but also better. But remember when you have an early dinner you need to balance it by going to bed on time and never skipping breakfast.

Lunch/Dinner Ideas to prevent Acid reflux

Any kind of veg side dish, with Tawa roti and salad. Vegetable dish is better than one with animal protein, during dinner to beat reflux. It takes a larger quantity of stomach acid to break down animal protein. This means your stomach stays full of acid longer. Dinner needs to be light and easily digestible to prevent acidic reflux.

Eat local, seasonal veggies. Right now we are having Bottle gourd, pumpkin, ladies finger,

Drumsticks Yard long beans(borboti),parwal/potol or pointed gourds,

Mixed veggies

If you want to have animal protein, eggs and fish are easier to digest than chicken. Chicken is, however, less heavy on your tummy than mutton and all other red meat. The portions are up to you. But less food works when it comes to dinner.Chicken ,mutton is best skipped during active GERD and my patients have less symptoms when they skip this during dinner .

The cooking style for GERD relief

Less oil, steamed food, maybe air-fried.Boiled and lightly stir-fried.If irritation persists check what you are eating just before it starts.Whether it’s throughout the day or specific time.Avoid oily food.Mustard oil cannot be used.Sesame seed oil and olive oil is better for persistent burning sensation.

Low on spices skips jeera, red chili,garam masala, mustard paste and all food which causes you to feel hot.

Green chillis in moderation.A basic, cucumber, carrots, onion, salad with zero oil dressing!

Tomatoes,brinjal,capsicum is best skipped to avoid aggravation of symptoms .

Plenty of water and exercise every day.Don’t sit after a meal.Do light housework atleast for 20 minutes and bedtime 2 hours after dinner .Early dinner works to help you digest food easily.

Should you drink water while eating .Short answer is no.Have water before your meal or 20 minutes after eating.

Skip sweets absolutely until you get better.Dinner by 8 pm latest.Bedtime atleast 2 hrs after your meal.Don’t drink water with meals but 20min later.

While severe GERD and dyspepsia need medication,  lifestyle modifications are the pillars without which the treatment is never complete.

How is the Health of the Nation: The report is an eye-opener!

Health of the Nation Report
Apollo Pro Health

GERD relief and You

Reflux and GERD are hard to battle if you don’t commit to it. Commitment to a reflux free life means choosing the right food, eating on time, exercising and lowering stress.

  • What you choose
  • How you eat
  • When you eat
  • How much you eat
  • Saying no to alcohol
  • Saying no to caffeine-containing drinks after 4 pm.
  • Skipping processed food, soft drinks
gerd-can you get relief?
gerd-can you get relief?

If you can skip dessert skip it . In case you do crave a piece of chocolate or that laddu, remember to have only one piece and have some more salad as a palate cleanser. Avoiding the sweet dish goes a long way in fighting reflux. More on that later.

How is the Health of the Nation: The report is an eye-opener!

Health of the Nation Report
Apollo Pro Health

 

Car Safety India, Kids and Drivers

By on 113

Car Safety in India, kids and drivers make a worrisome threesome!

Truly, what goes in your mind when you send your kids alone with drivers/chauffeurs to tuition, games etc.?

Don’t you worry all the time when your kids go to a friend’s place with the chauffeur?

What you usually do in such situations? More often than not, a family member accompanies the child, right?

But can you really go with your child everywhere? Game classes, friend’s home, library, activity classes, going everywhere with them can become more complicated when their schedule gets busier. But how will you make your child independent and still keep them safe? With cases of harassment, child molestations, assaults by domestic helps and drivers making the news, I worry as a parent. All the time!

Car Security India
Car Security India

Why just blame the drivers. There are cases when parents just did not know what actually happened in the car. When children grow up, they have different kinds of friends and peer pressure. How do you know they are safe? How do you know they are going where they are supposed to go? When your child has a friend with her or him in the car, you would want them to be safe, wouldn’t you?

My Chauffer Troubles

I am sure you don’t feel comfortable when you leave your car alone with chauffeurs for a long time?You don’t know what is happening with the car while you’re gone.  Your favorite car might very well be getting used as a pickup taxi by the driver for a few extra bucks, while you are attending that important meeting or being used for joyrides and personal errands by the chauffeurs while you are attending that family function.

Basically, you just don’t know what is happening with your car behind your back.

For example, my car was parked, and some miscreant had thrown a big stone at the windshield cracking it. He was on a bike. No one could identify him. Another time we were traveling, and after returning home found our 3-month-old car’s gate dented and badly scratched. The driver mentioned a brush with a truck on the night he had dropped us off. That was his version with no way of us knowing what he said was true or not and raising doubts if it was safe to let him drive our child home from school. We changed our chauffeur. That was the only solution available. But I still worry.

When I travel with my daughter or send a family member to pick her up from school, I worry. Someday she may have to go alone in the car. How safe is she? While my new driver appears to be a responsible man, there’s no guarantee about other people and their driving negligence.

The temporary driver from the agency: Is the car safe?

Another temporary driver from the agency had substance abuse problems and fell asleep at the car park. He was supposed to take my mom to her friend’s place. I thank the higher powers, for saving my mom from traveling that day. I worry each time I have to hire a driver from the agency, and my mom travels alone. She visits her bhajan group and the temple, and it’s not always possible to go with her. How do I ensure her safety?

Car accidents and incidents of lousy behaviors on the road make me feel worried. While we can all strive to follow the rules and be responsible citizens, the problem is with many who don’t follow the rules. Chauffeurs, temporary or permanent, come with their baggage and are on their best behavior in front of you, but what happens when the young and elderly are alone with them?

Car safety for children and the Elderly

CAR SAFETY

A few days back, I heard about a family being heckled all the way to a restaurant and back by a bike gang in Kolkata. Imagining such a scenario with the child alone gives me sleepless nights.

One good way is to understand the nature, conduct and driving habits of your driver. That’s an excellent idea for the long term, but what can you do daily to keep your children and elderly family members safe while traveling?

Car safety India
Car safety India

Can technology solve the problem?

While accompanying kids everywhere and every time is not a viable and oft-repeatable option and dropping the chauffeurs off entirely is not workable either for most working couples, there must be a way out.

I firmly believe that the way out is technology. Can there be a gadget that can do real-time video streaming and send mobile alerts? Can there be a solution that is temper-proof? Is there a way to get alerted if a stranger gets in the car?

How is the Health of the Nation: The report is an eye-opener!

Health of the Nation Report
Apollo Pro Health

I’m not sure if such a solution exists. Are tech companies listening? Can they help stressed-out mothers like me?

CAR SAFETY
CAR SAFETY

Doctors in Pune plan to refuse Abusive patient

By on 4

With frequent violence against doctors, Pune doctors have decided to maintain a register of violent and abusive behavior against doctors and healthcare workers by the patient and/or their relatives. The Pune branch ofIMA has decided to be the pioneer when it comes to the medical fraternity creating and maintaining such a log. This has become necessary with the lack of implementation of laws, already existing against workplace violence.

Doctors have a right of choosing a patient, as per Medical Council of India rules 2.1.1 (Rules of ethics, 2002 and as amended in 2016), he said. Lifesaving, limb saving emergency treatment will still be given to these patients and also treatment during natural calamities.

PUNE DOCTORS WILL REFUSE ABUSIVE PATIENTS

People refusing to pay fees, coming in an inebriated state, causing ruckus and violence of any sort will all be documented in the registry.

Even with several protests by doctors all over India the medical community working with state and central level administration, proper action against perpetrators of violence seems to be absent. The reasons are multifactorial and need correcting urgently.

But we have an immediate problem at hand.How will doctors survive the mental and physical trauma any incidence of harassment causes?

Have you ever witnessed workplace violence or been a  victim? How did you handle it? Was there a repeat offender?

What went through your head afterward?

In case you have any doubts regarding treatment, seek a second opinion. In case of the budget being a constrain visit a Government Medical college in your locality where you can get the opinion of very senior Doctors and even get tested for free. Don’t let the crowds deter you. The Government healthcare setup is there to help you get the help you need with little worry for money.

In case you want to be proactive why not inspire a family member to train as a doctor? If you see the training close up, you will have a deeper understanding of the process.

In case you are personally interested in pursuing medical sciences even better. Check the eligibility criteria and get your degree. Even if you have an alternate profession, you can still be confident enough to know how and when to seek medical help and also help all your family members.

While the long hours of studies make the journey to be a doctor difficult, in the end, it’s worth it. If you want to make the system better, why not join it?

10,000 Women by Goldman Sach’s (Free Online Course on Business): Review by a Mompreneur

By on 0

One day while scrolling Twitter feed I found an ad by Goldman Sachs, about a special business training by Goldman Sachs on Coursera. It was free, with a chance to be mentored by them. They were training the women business owners for free. Making them be more confident about the information necessary to get started.

Coursera-10000-WOMEN-
Coursera-10000-WOMEN-

There’s a saying when you really want something, the entire universe helps you get what you want. SRK said it and believe it or not I had checked out Seth’s course on business had bought books about Business. But actually signing up for some business education was too expensive and would require more time than I had. This course was just what I needed.

Coursera-10000-WOMEN-
Coursera-10000-WOMEN-

Pros of the 10,000 Women by Goldman Sach’s course

The course is in a simple language and is a mix of short videos with transcript, reading material, quizzes and worksheets in a user-friendly Coursera format.

Initially, there are two weeks of introductory course material, which if you complete, you get a chance to take the 10weeks course. This includes over 50 hours of course material.

Learn anytime anywhere.

It’s easy to understand

Better if you do the worksheets on the laptop and the interactive maps are best viewed on a computer.

The certificate is free and valid lifelong

You develop a crash course understanding for free without overwhelming on your own time

Subscribe

What you get in the 10,000 Women by Goldman Sach’s

Total of 12 modules,10 in the actual course and two in the introductory course.

You can do the course according to your timeline but their ae time-bound work submission in a few instances/

It covers different aspects of the business including leadership style, management structure, financing, funding, resource allocation, operational efficiency, growth, negotiation

The exercised are focussed on women entrepreneurs and understand the unique strengths and weaknesses women face The exercises help you in developing your Business Growth plan which I had no idea I could do. There are helpful exercises to help you communicate your vision and ideas to your team, stakeholders and customers. By taking this course you are connecting with women business owners the world over and developing a pool of 10,000 Women alumni

Coursera-10000-WOMEN-my certificate
Coursera-10000-WOMEN-

Challenges I faced

Some terminology and things like financial ratios were totally new, challenging but were interesting learning.

What did I enjoy most?

Writing my business growth plan.

Learning about funding and negotiation and mindful listening.

Cons of the course

It’s in English and currently no other translation option available.

Who is this course for?

All women who dream of financial independence don’t miss this course. Sign up now for Goldman Sach’s 10000 women .

As I complete five years of Blogging journey in October, I am trying to take a few courses to keep myself updated with the needs of my business. In May -June I finished the Blogchatter’s  Basic Blogging course and in July the Creative writing course work was completed. This August I finished a ten-week business course and I am feeling good.  What about you?  Share in the comments below.

Shere Punjab Restaurant Kolkata : Review

By on 2

Shere Punjab is a roadside restaurant, right on NH6 near Kolaghat

It’s on the Bombay Highway and falls on the way to Mandarmoni, Digha, Shankarpur, Tajpur, etc. They have indoor and outdoor dining. You can even try sitting on a typical Dhaba style charpoy outside. They have their own parking and bouncers to take care of trouble makers!

Their popularity is so great that during rush hours the restaurants next door run empty, while they have triple depth queues.

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Shere Punjab Hotel Service

Their service is quick, efficient and clean. The food is delicious and never make you feel queasy or any of the other problems which plague people like me when they eat out at roadside dhabas.

Shere Punjab food: Where the magic is!

It’s one of the few eateries on the High way in West Bengal, where I love the food. Want a snack? They have you covered. Their popularity is so great that during rush hours the restaurants next door run empty, while they have triple depth queues. Breakfast, lunch, dinner, snacks, everything is great.

SHER E PUNJAB RESTAURANT KOLKATA REVIEW
SHER E PUNJAB RESTAURANT KOLKATA REVIEW

But my favorite part about this place is the no-nonsense vibe. The outside seating and inside restaurant AC  serves the same delicious food, but some tax savings. Whatever your budget you will get tasty food Dhaba style!

The service is better inside, though. But this makes it affordable for everyone. The food quantity is generous. They use high-quality ingredients and food tastes like what they should. Mutton kababs are melt in the mouth, chicken tandoori items are succulent.Shere Punjab,daal and paneer items, are as mouthwatering as the nonveg dishes. Last time we were five adults traveling and a full plate of tandoori chicken it was finished in no time. They don’t go overboard with ghee, cream or spices.

Indian curry dishes especially need the right amount of time to get the spices cooked and that’s what makes Shere Punjab food stand out . Food cooked with care and patience never disappoints.

For breakfast, their Puri sabzi is perfect, and so is the aloo paratha. They serve eggs in all ways, and you will love their tea. Its a perfect balance of milk tea leaves and the Shere e Punjab magic which makes us order tea fIrst whether we go for breakfast or lunch.

For lunch: Try the chicken pulao, mutton kasha with Tawa roti. Wash it down with lassi .

For dinner: Chicken tandoori with salad, with or without naan bread. Their dessert items are limited though.

Located on the highway, it has the potential for rowdy crowds, but they have a system in place to manage that.

Pros of Sher Punjab Restaurant Kolkata

Good service.Quick, efficient, friendly.

Great location. It’s right on the highway with a small service road in front which makes parking easy

Great food with both veg and nonveg options, all equally tasty.

Pocket-friendly, value for money.

Clean and a family-friendly ambiance makes it perfect.

Both indoor, outdoor seating is available.

No post-meal tummy trouble ever.Thats an important factor for all my travel India stories

Has rest-room facilities (I didn’t use, so can’t vouch for it).

Car parking is hassle-free.

They also sell dry snack items, like biscuits, etc for carrying on your journey.

Can you eat healthy at a restaurant?

Yes, you can at Shere Punjab at least.

The trick is portion control.

Order fewer dishes.

Ask them to skip the added butter and cream.

Try their hand made Tawa roti, skip the parathas and curries. Opt for the tandoor items. Just eat less and chew more.

Drink a glass of water 10 minutes before your meal starts and keep munching on a salad(without dressing).

How is the Health of the Nation: The report is an eye-opener!

Health of the Nation Report
Apollo Pro Health
SHER E PUNJAB RESTAURANT KOLKATA REVIEW
SHER E PUNJAB RESTAURANT KOLKATA REVIEW

They also provide lodging, but I have never tried that. Tell me about your favorite roadside Dhaba and lets spread the word.

India Independence Day:11 Reason to Thank my India in 2019

By on 23

Today on the occasion of India’s Independence Day I  decided to update all my India posts and see whether they were still making sense. I am happy to find that India just makes me feel stronger and more hopeful about the future. Sharing with you today my reasons to thank my India in 2019.

Whenever I think of leaving for foreign shores, a strange sadness pulls at my heartstrings. I cannot imagine living anywhere else, other than my motherland. With all its challenges and struggles this is my country and my home. This week I will be writing about India and why I love being an Indian.

 

India Independence Day:11 Reason to Thank my India in 2019

#1 I am thankful for the natural flora fauna, unique natural beauty in different parts of this country. I traveled to Mahabalipuram in the South with a gorgeous blue sea and also to the mountains of Darjeeling. Both beautiful and a part of our identity.

#2 I am thankful for the family structure, the sanctity of relationships that the Indian family system encourages. Social ills and evils aside, its this bond between the different generations that make Indians blessed.

#3 I am thankful to be born a Hindu. There is no other religion with so many Gods, so many festivals and so many divine powerful female Goddesses. Our Goddesses can fight against wrongs and so can we. As a child, I used to read a mythological book by Upendrakishore Roychoudhury. It was full of  Gods, Goddesses, demons, and deep morals. I also used to read a lot of books on Indian vrats and their significance. It was fascinating. In our school again our Catholic sisters talked about God and his mercy. That never confused me, because I read somewhere that religion is a way of life. The Gods answer your prayers, only when you believe and have faith. I have a strong faith. That I think is a part of me being born an Indian.

#4 I am thankful for the Indian constitution which is one of the best in this world.

#5 I am thankful that I can live on my own terms and have my own identity. In many countries of this world, women are refused basic dignities. Comparing to western countries is not the agenda. I would rather compare to countries who are as old as us.

#6 I am thankful I saw the Indian education system close up and learned from it.

#7 I am thankful for the jugaad mentality which helps us think outside the box.

#8 I am thankful for the ability to help those who need help the most, through the Government healthcare system .Overburdened but still trying. That’s special!

#9 I am thankful for the Indian army who keep us safe, every moment of every day.

#10 I am thankful for the Indian Government welfare schemes who is trying to do make a progressive India without forgetting its heritage.

#11 I am thankful for getting the chance to make my dreams come true, because of thats only possible in a country that helps you grow. To my beautiful, kind motherland. I am because you are.

How is the Health of the Nation: The report is an eye-opener!

Health of the Nation Report
Apollo Pro Health

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