Discover the importance of colostrum in neonatal nutrition, its benefits for immunity and growth, and why it’s considered vital during the golden hour after birth.

Each day always brings new thoughts, and new targets along with many challenges. However, The January month, or rather from 3rd week of December onwards, is a unique phenomenon that connects people globally. Most of us start giving extra focus on their overall health/ fitness goals/ health mantra and various milestones and achievements. We at Golz Nutrition and Diet Solutions too face various new challenges as well as immense pleasure and satisfaction, when we look back. The shift of a large population towards actual food as daily medicine is most welcoming. This shift now with the general population on customized daily diet plans to overcome and manage various health issues is highly appreciable. Overall, our members and clientele across the globe and pan India look forward eagerly to updated diet plans, as they experience and see changes on the successful implementation of our diet solutions. Our journey as team Golz as well as my personal counselling sessions are made more fulfilling by each and every clientele who believed in us or got connected with us. At the dusk of 2023 and the dawn of the year 2024 we are glad and contented with every smile and joy of our members as they achieve their targets, better fitness, and become disease-free. Every day brings us challenges to convert the most recent research on the plate of each member with our diet solution. Last year we had a large number of people with irritable bowel syndrome (IBS)especially among sixty-plus populations. We are quite happy to help most of them overcome their IBS challenges with our viable probiotic food platter. I am thankful to Monash University, Australia for the great learning and for helping me solve challenging issues. The other most disturbing aspect was having more than 40% of patients who got identified for the first time as prediabetic or diabetic, mostly comprised of young adults. Definitely, it makes us think how to connect with our youth more regularly to help them more conscious on right food choices with a good lifestyle for upkeeping mental, emotional, and physical well-being. The health of every youth is the success of our nation. The most important goal as a nutrition counselor, I would like to share should be to just stay in your present moment. Its vital to enjoy your professional life and equally ensure functionally interactive mindful time with your family members. Its my blessing and proud moment to share with you all one of my esteemed member’s thoughts on his experience in overcoming IBS with our therapeutic food solution. We are grateful to all our members who shared their reviews on us. It’s the most precious New Year gift to me and Team Golz. Keep following to hear from us on our upcoming food formulations very soon via Salutary Nutrifoods-an offshoot of Golz Nutrition & Diet Solutions.

Dr. Sushma Appaiah, a renowned Nutrition Counselor and the Founder of Golz-Nutrition & Diet Solutions delivered an empowering talk to parents on May 5th, 2023, at Asha Kiran Hospital in Mysore. The session focused on educating parents of special children, specifically those with autism, about the nutritional requirements for their kids. Dr. Appaiah shed light on the influence of various foods on hyperactivity,on gut health and recommended food groups to include and avoid. This talk highlighted the importance of age-specific balanced nutrition in the rehabilitation and mainstreaming of children with autism. The role of nutrition is mostly neglected during the rehabilitation of children with hyperactivity/autism. Key Points Covered: Autism: Autism is a neurodevelopmental disorder characterized by challenges in social interaction, communication, and repetitive behaviors. It is a spectrum disorder with varying symptoms and severity levels. Individuals with autism may struggle with social cues, and conversation, and have specific interests. Combination of genetic and environmental factors contribute to development of autism, however precise contributory factors causing autism is not well established.With early intervention and professional support, individuals with autism can lead meaningful lives. Impact of Autism: The impact of autism can vary widely depending on the individual and their specific strengths and challenges. Here are some common areas where autism can have an impact Social Interaction | Communication | Sensory Sensitivities | Repetitive Behaviors and Restricted Interests | Executive Functioning | Education and Employment | Mental Health and Well-being | It’s important to note that while autism presents challenges, individuals with autism also possess unique strengths, talents, and perspectives. With appropriate support, interventions, and inclusive environments, individuals with autism can thrive and make valuable contributions to society. According to a report by ETHealthWorld, about 18 million people in India are diagnosed with autism. About 1 to 1.5 percent of children aged two to nine years are diagnosed with ASD.Covid -19 also has added impact on children”s overall development. Understanding the Link between Nutrition and Autism: Dr. Appaiah emphasized the connection between nutrition and autism, explaining how certain dietary factors can impact the behavior and development of children with autism.The dietary choices plays crucial role in rehabilitation and improving overall immunity. She discussed how nutritional interventions can play a significant role in managing symptoms and improving overall well-being. Addressing Hyperactivity through Nutrition: The session delved into the role of specific foods in managing hyperactivity in children with autism. Dr. Appaiah shared insights on how certain nutrients, such as omega-3 fatty acids, vitamin B6, and magnesium, can help regulate brain function and reduce hyperactive behavior. Recommended Foods to Include: Dr. Appaiah highlighted the importance of including nutrient-dense foods in the diet of children with autism. She suggested incorporating foods rich in antioxidants, such as fruits and vegetables, as well as sources of lean protein, whole grains, and healthy fats. These foods can support brain health, enhance cognitive function, and provide essential nutrients for optimal development. Foods to Avoid: The talk also addressed foods that may exacerbate symptoms in children with autism. Dr. Appaiah discussed the potential impact of certain additives, artificial sweeteners, and processed foods on behavior and recommended minimizing their consumption. Additionally, she highlighted the importance of identifying and managing any food sensitivities or allergies that could contribute to behavioral issues. Overcoming  Gluten and lactose intolerance among autism children improves their gut health and neuro-transmission. Importance of Right Nutrition in Rehabilitation and Mainstreaming: Dr. Appaiah stressed that proper nutrition plays a vital role in the rehabilitation and mainstreaming of children with autism. She discussed how a well-balanced diet can support overall health, boost cognitive abilities, improve mood, and enhance social interaction skills, aiding in the child’s overall development and integration into society. Conclusion: Dr. Sushma Appaiah’s interactive session at Asha Kiran Hospital in Mysore provided valuable insights into the specific nutritional requirements for children with autism. By addressing the role of various foods on hyperactivity, recommending foods to include and avoid, and emphasizing the importance of appropriate nutrition in rehabilitation and mainstreaming, she equipped parents and healthcare professionals with the knowledge needed to support children with autism in their journey toward improved well-being and quality of life. Periodic nutrition assessments and customised food plans are vital in rehabilitation.

During COVID Team Golz reached more than 800 people through customized webinars/specific food plans for all age groups: Webinars, online consultancy, and Diet solutions. Customized Webinars on Stress Management and Impact of Nutrition–for Teachers/Educational Institutions/Parents/Corporates Covid nutrition and immunity boosting diets for public/children/senior citizens/corporates Post covid recovery/post covid diabetes management Autism management for parents of hyperactive/autistic kids via nutrition and food modifications Fuel young mind series: Especially for adolescents to manage anxiety, stress & proper lifestyle with good nutrition. Celebration of National Nutrition Month, Breastfeeding Week in collaboration with Women and Child Welfare dept Mysore —- As CONVENER, the INDIAN DIETETIC ASSOCIATION (IDA) Mysore chapter organized INTERACTIVE ONLINE WEBINAR during COVID 2020 & 2021 for Anganwadi/Asha workers/Supervisors continuously for 40 days. –Reached more than 12 K Anganwadi/Asha workers. Golz – Nutrition & Diet Solution is awarded as “Changemakers” for contribution to Covid-patients by Aryan Shiksha. An honor & blessing to receive the “Changemaker” awarded from Dr. Vivek Jawali Cardiothoracic Surgeon, Man behind Sri Jayadeva & Fortis hospitals

As a Nutritionist and diet counsellor, we are visited by large populations struggling with weight issues. Many of them would have tried plenty of DIY remedies or various methods. Some of them would have subscribed to various health apps, as well. Most common perception about weight management is to keep a check on calories. Many people do take care of portion size as well. However, they completely miss out on the source of these calories. Each food gives calories, which provides fuel or energy for our daily activities and metabolism (BMR). Refined or processed foods will give you calories which mostly are nutritionally not dense, thus, making you feel hungry very soon, being high in glycemic index (GI) and low in glycemic load (GL) e.g: baked foods. On the other hand, complex carbs or proteins rich foods, will keep your system fuelled for a long time, as they are low in GI and high in GL. As a golden rule, a good balanced diet should ensure calories along with nutrients in the right portion and proportion as per the age, gender and physical activity of the person. So, foods on your plate should give calories from mixed food items or a variety of food groups for e.g snack items need not to be sugary/ oily/ baked. They can be whole grams which gives you calories with plant proteins and keep your hunger prangs away. Calories counting is essential and along with calories following concept should not be missed in daily food choices- Keep in mind calorie count & focus on from where these calories are coming.(Refined/ processed/ whole grams/ whole veggies/ raw salads) Pay attention to daily fibre along with calories. Natural, fibres are best e.g whole fruits/ seasonal and locally available greens. Do not forget to burn your calories on daily basis (Exercise/ dance/ yoga schedules) Do not miss regular hydration for whole day (e.g salads/ juicy fruits/ water/ soup) “So this year with your health milestones keep in mind your calorie goals as well as from where these calories are coming”

Whole world is fighting with COVID-19 and India at present is on high alert. The first thought which comes to our mind is prevent and not panic. What your daily food can do to keep you safe from this virus, apart from keeping social distancing. The first and foremost tool is pump up your immunity as much as you can, through the right nutrition. Do not try fasting nor feasting at the moment. So what does immunity means and how is it relevant in the present situation. Immunity is physically a condition of balanced state of multi-cellular organisms, which allows natural or acquired resistance to disease. Our body is protected from diseases and infections by our immune system. It is the need of the hour for all of us to strengthen our immunity to keep ourselves safe and protected from the pandemic. By including the following foods on daily basis, we can build our immunity with right nutrients. Include Citrus fruits: Vitamin C is key to our immunity. Fruits rich with vitamin C should be taken in good quantity. Fresh lemon, fresh nellikai/gooseberry/oranges are rich in vitamin C. All citrus fruits are rich with flavanoids, vitamin C and carotenoids. Tips to add citrus: Easiest way to get vitamin C is fresh juices. Fresh orange can be taken easily as such or in juice form, available locally now. Nellikai or gooseberries can be added in other juices or soups or curries or can be just grated on fresh salads. For children and elders the nellikai pulp can be included to any curries/chutney/palya. Add Watermelon: Locally available fruit, watermelon is also an immunity booster. Nutritionally rich with potassium, vitamin A and C. Also, good news about eating watermelon is its low calories, so, you do not need to worry the portion size. Watermelon also provides vitamin B6 and glutathione. Tips to add watermelon: Freshly cut slices of watermelon are quite hydrating. Fruit salad of watermelon with lemon and pinch of pink salt or chaat masala. Fresh watermelon juice with ginger and lime are great immunity booster. For kids, watermelon juice can be added with pudina /mint leaves with honey. Include Super food Leafy green: Eat more of spinach/ palak. Spinach is rich with folates, vitamin A, C and lots of fibres. The nutrients in spinach boost the immunity by providing vital nutrients for cell division and DNA repair. Tips to include leafy greens: Always spinach should be just blanched to prevent nutrient loss. You can add sauted/stir fried spinach with onion and garlic to any palaya/ soups/gravies. Pureed or fine ground spinach can be added to dosa batter or chapatti dough or as a gravy base for any curries. For children green rice bath/pulao can be quite interesting. Include Power of Garlic: Garlic has antibacterial, antiviral and anti-fungal properties. This property helps in reducing severity of cold/flu/infections too. They are rich in sulphur compounds and minerals. Tips to include:  Garlic can be added at the time of seasoning/tadka for the curries/dals on daily basis. It can be added as paste or finely chopped. One of the easiest ways to add garlic to your meals is as grating to all dry fries/veggies. Include Ginger Nutrition: Ginger is known for its antibacterial and antiviral properties. Ginger tea is great way to kick start your day. It is a great immunity booster which helps in treating infectious diseases. Ginger contains gingerols which is well proven antioxidant. Tips to include: It can be added to food preparations as paste. It can be added to your gravies along with onion and tomatoes or as shredded ginger on dry fries. Ginger rasam is a great appetizer.  Include power of Tulsi: Our very own traditional herb tulsi is rich with many bioactive compounds to give antimicrobial benefits. Tulsi is very good for curing cold, cough, flu, sore throat. Tulsi is also known to counteract stress due to its anxiolytic and antidepressant properties. In the present scenario, the goodness of tulsi should be utilised through its regular use. Tips to include Tulsi: Tulsi tea is quite effective and easy to prepare. Tulsi leaves can be eaten directly also. Tulsi decoctions are quite soothening for throat. This immunity booster can help us sail through this difficult time of corona virus by strengthening our immune system. However, please note the personal hygiene and social distancing has to be followed.

There is no doubt on benefits from exercise. However, there is always a debate, whether to exercise on empty stomach or after eating. Well, it depends on what are your targets. Exercising on empty stomach helps burn more body fat and increases metabolism. During exercise on empty stomach, stored fats are converted for energy supply, this leads to rapid fat burning. Also, we have to keep in mind levels of hormone-insulin which regulates the blood sugar. When we do exercise at lowest levels of insulin, our body automatically relies on stored energy i.e fat as fuel. One can get the maximum benefit of exercise, when done on empty stomach. However many people find it difficult to exercise on empty stomach. To loose stored fats its great way, but remember for rigrous work outs, athletes chances of loosing muscle mass is high. So for people with regular sedentary lifestyle who wants to attain great fitness, immunity and maintain weight empty stomach regular exercise will always boost metabolism and prevent lifestyle disorders. Its really very important to get professional help based on your health targets At Golz we believe in planning your nutrition along with exercise schedules based on your age and lifestyle. Exercise with right nutrition is sure gateway to healthy and happy you. Remember you need to rehydrate your body during and after the excercise!!!!

Why old people forget, is that too glaring​ It could be Alzheimer.  Alzheimer disease is a progressive disorder that causes brain cells to degenerate and die. Alzheimer’s disease is most common cause of dementia – a continuous decline in thinking, behaviourial and social skills that affects ability to function independently. Usually Alzheimer’s disease  sets around the age of mid 60’s. In India 4 million people are affected by Alzheimer disease and projected to increase 7.5 million by 2030. Nutritionally ensure your food to be full of omega-3-fats. Include salmon, tuna, sardines, seaweed (3-4 times/week) Good amount of whole grains in daily diet. Green leafy vegetable (once/day) Regular 25-30 minutes of aerobic exercise increase brain volume (4-5 times/ week )   Exercise boosts physical fitness and brain metabolism, equally.

Many times we have experienced that starting or initiating a change is highly challenging. Moreover, if it is to do something with our own food or eating habits it becomes all the more difficult to sustain. Most of diet solution goes out of window, because people find it difficult to follow. At the same time people believe more on medical advises/ suggestions/tablets and ignore their very own assets towards better life and health. i.e., “Eat right- Eat wise”. Generally people get confused that eat right or good nutrition means eating only boiled or bland foods without any taste, appearance without any variety. We have to remember that food habits get its roots at very young age itself. Center for Science in Public Interest reports, 4 out of 10 leading cause of death is directly influenced by diet in US. In India also 60% of death every year is due to Non Communicable disease-which includes diabetes, heart problems, cancer, stomach related issues etc. The good nutrition and right food keeps changing with age, our physical condition and gender. So, the healthy food is a dynamic concept. The feel good factor sustenance depends on how fast you adapt to changed diet, without fussing. For this taking professional help will take your health long way. Let me discuss few challenges we face when we want to change to balanced or healthy diets. 1. Challenge of Missing Ingredients: I wanted to eat salads or wanted to make soup but was not having the right fruits or vegetables, at home.Solution: Keep your vegetables, fruits and grocery stocked on weekly basis at least. Another alternative will be, checking what you have and cook accordingly. 2. Challenge of chopping: It’s really a challenge to chop down vegetables or fruits for salads especially at the end of the day.Solution: Involve growing up kids (both gender) for cutting and chopping of salads. You can suggest them to cut the way they want. You can also use graters. (If you want, variety of chopping and cutting tools is easily available) 3. Challenge of low fruits intake: Do not like fruits, but know the benefits.Solution: Start your meals with fruits first. Go for seasonal fruits. Do not limit to one type of fruit only. Eat more of citrus fruits – as they are great immunity booster. Based on health condition (e.g. diabetic) and age, pick low sugar fruits.For weight watchers – Go with melons, guava, avocado. Prefer whole fruits rather than fruit juices. 4. Challenge of eating Vegetables and green leafy vegetables: Eating variety of vegetables gives you micronutrients, essential vitamins and minerals, green leafy vegetables should be taken almost alternate day once at least.Solution: Spinach/ Methi/ Amaranths – can be blanched slightly/cook slightly with drizzle of oil and added to curd with bit of spice, or grind the vegetable to paste and add to make chapatti/roti/dosa. Add vegetables as direct juices/fries/soups on daily basis. 5. Challenge of Low protein foods: Indian diet especially of vegetarians lacks in protein. Also, the so called non vegetarian Indian population takes animal foods in limited quantity only.Solution: Breakfast with protein foods is must and healthy for all age groups. Add whole grains or dals with south Indian breakfast e.g. Idli and dosa. Can add eggs with the breakfast (2-3 times a week). Can add pulses to daily soups 6. Challenge of how to reduce fats: Fats and oils are great source of essential fatty acids. Fat soluble vitamins require essential fatty acids for proper absorption.Solution: Do seasoning for curries and sambhar in the end only. Add desi ghee in the plate,while eating food. Remember the hidden source of fats. Always read your food labels to check for fats, saturated fats, trans fats etc. CUSTOMIZED DIETARY CHANGES ARE GREAT TOOL FOR EAT RIGHT-EAT WISE

Dear all,It brings me great pleasure to write the first blog of Golz on this World Food Day. We at Giggles of Livez (Golz) always believe in healthy diets. Healthy diets means translating appropriate nutrition for every age, through balanced food. This world food day is extremely important for me as founder of Golz. Our mission of reaching the concept of balanced food or healthy diets is in sync with this year’s World Food Day theme i.e Our Actions are Our Future “Healthy Diets For a # Zero hunger World” The Food and Agriculture Organization (FAO) calls upon every youth and citizens around the world to take action to reach the goal of # zero hunger a reality by 2030. As a nutrition counselor we would like you all to join with us in this mission of # Zero hunger world. However, like to share my deep concerns on the nutritional health of our nation. Over 19 crore Indian population suffer from malnutrition and hunger.(2019).We rank 102 in hunger index among 117 countries, much behind Pakistan, Nepal etc,reports global hunger index (Oct/2019). Almost 38% of children within 5 yrs are havng stunted growth. About 20% of Indian children are undernourished (census, 2011,CRY). National Nutrition survey reported recently 10% prediabetic children and teenage.Out of this 5% already are overweight and 5% with high blood pressure.51.4% of our women(15 – 46 yrs) suffers from Anemia (a condition where blood has low hemoglobin causing tiredness, exhaustion) affecting overall productivity. We are facing dual challenge to overcome hunger and malnutrition alongwith imbalance of macro and micronutrients through healthy diets, These alarming data makes us think again and again on what we are eating and what is our lifestyle. To achieve healthy diet, food has to be balanced with good taste and appearance also. It is very important that diet/daily food has to fulfill our nutritional needs and satisfy our taste buds too. Let us start our journey with small but effective changes in our daily food habits for healthy living 1. Add colours–Bring in different colour fruit and vegetables on your plate daily.Have more fusion.2. Avoid/limit repeatation–Do not repeat the same menu/ food at least for a week (cook only small quantity)3. Daily physical activity–Kick start your day with at least 20 – 25 min physical exercise(Can be cycling, Zumba, dancing (any form), yoga, brisk walk, jogging etc)4. Plan your plate-Plan your daily menu a bit in advance.5. Add natural anti-oxidents–Eat daily plenty of raw foods (UR daily detox) – i.e., Salads, fruits, sprouts (mainly seasonal)6. Mindfulness–At the time of taking food/ snacks keep your focus on what you are eating. Enjoy and relish7. Reduce processed foods–Limit packed /Ready to eat/ processed foods to 1-2 times only in a week.8. Enjoy low sugar/low salt–Limit sugar to 2-3 teaspoon and salt to 1-2 teaspoon for each person daily strictly.9. Healthy Snacking–Keep always nuts and seeds handy for munching or snacking.10. Daily Proteins-Always add protein rich foods in every meal,without fail.11. Regulate energy levels–Never skip your breakfast.12. Hobbies–Spend 20 min daily on any hobby without fail.13. Time for sleeping— Last but not the least sleep by 10;30 or maximum by 11 pm. It’s time for all of us to focus, plan and take action on our healthy diets for disease free future.