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19 - 25 May , 2012

nutri-liciousNourish Your

High Prolactin Levels
Q: My weight is 92kg. According to my recently conducted hormonal tests, I have high prolactin levels in my blood. What should I High Prolactin Levelsinclude in my diet to improve this condition? Mrs Malik
It is better to consult a gynaecologist for your complete check up. You should also lose weight. Prolactin is a hormone produced by the pituitary gland, which lies under the brain in the skull. Increased levels of prolactin occur for several reasons and occur naturally in pregnancy and lactation. Extreme stressful conditions may also lead to high prolactin levels in blood. They may also occur after taking certain medications such as oestrogens or may also result due to liver or kidney diseases or ovarian disease such as polycystic syndrome. Since you have not provided me with complete information, it will be difficult to guide you properly. You also need to get a few blood tests done to exactly know about your current condition.
Achieve An Ideal Weight
Achieve An Ideal Weight
Q: I am an 18-year-old girl with weight 56kg and height 5 feet. What is the ideal weight for me? Fiza Qadir
To achieve an ideal weight you should lose 8kg. As you are very young, you can easily achieve this goal with a little hard work. Take a cup of soy milk, mix a cup of frozen strawberries and half a banana in it. Blend it well and have it with a whole wheat toast topped with a teaspoon of natural peanut butter for breakfast. You can utilise coffee or tea with skimmed milk. Some good snack options for you include fruits, a handful of walnuts and almonds, non-fat flavoured yogurt or baby carrots. For your main meals, have bran chapati or a brown bread slice with homemade curry. You can also have steamed vegetables for lunch and fish or chicken for your dinner.
Lose 25kg In 10 Months
Lose 25kg In 10 Months
Q: I am a 23-year-old girl with weight 77kg and height 5 feet 6 inches. I want to lose 25kg in ten months. Could you please guide me on how I can achieve it? Sania Khan
It is possible to achieve this target with hard work and determination. You will have to make a few changes in your lifestyle. You can have two toasted slices of whole wheat bread, topped with tomato slices for breakfast. For lunch, have two bread slices with low fat cheese plus a serving of any fruit. You can have fruits or fresh juices as snacks. Use cooking sprays for preparing food. Prefer grilled, steamed and baked forms of chicken and exercise regularly for 45 minutes 5 days a week. Cut down on junk food completely.
Stubborn Belly Fat
Stubborn Belly Fat
Q: I am a 24-year-old girl with weight 50kg and height 5 feet 3 inches. My problem is stubborn belly fat. Please give me some tips to get rid of it. Fatima
Your weight is perfect according to your height and age. You just need to mobilise the belly fat and for this you have to workout. You can also take help of a gym instructor who will guide you properly. Stubborn belly fat is not good as it produces insulin resistance. Insulin is a hormone which is released after the intake of food rich in carbs. The increased insulin levels in blood leads to more fat deposition. Decrease the intake of carbohydrates in your diet but don't eliminate it completely. Have a balanced diet. You can also have a small cup of low fat flavoured yogurt, mixed with a serving of any type of fruits plus two tablespoons ground flax seeds and two tablespoons of wheat germ. You can utilise this with a slice of whole wheat toast.

Use Of Steroids& Food SupplementsUse Of Steroids& Food Supplements
Q: I am a 21-year-old boy who has been using steroids, food supplements and energy boosters for five years. Almost five months ago, my health deteriorated and I lost around 30kg suddenly in two months. Please suggest a diet plan for weight gain and muscles building. Rahim
Before giving you any medical advice, it is very important to know exactly what steroids and food supplements you were using. Your complete medical history is also required. Plus you should also get a few blood tests done and consult a good doctor for an expert opinion. The doctor will prescribe vitamins and supplements for your good health. The intake of balanced diet with good weight lifting exercises can help you in muscle building. Have a glass of protein shake daily in the morning to get the required results.

Energy Drinks In DietingEnergy Drinks In Dieting
Q: I am a 22-year-old boy with weight 79kg and height 5 feet 4 inches. To lose weight, I have joined gym and have been taking fat burners. For breakfast, I have cereal with milk. For lunch, I have brown bread with vegetables and for dinner I have daal with chapati. I usually have a glass of orange juice as a snack. Is it okay to consume energy drinks while dieting? Zain Ahmed
Your diet seems to be quiet balanced. Just eliminate junk foods if you are having any. The intake of orange juice will provide you with necessary vitamin C, which increases iron absorption and is a bleaching agent that gives your skin a glowing impact. You can also have two slices of whole wheat toast topped with a thin spread of light cream cheese, sliced tomato and salmon. Also a serving of fruit would be a better option rather than just relying on juices. A glass of orange juice has more calories than an orange. Choose whole fruit over juices as it is rich in fibre and keeps you feel fuller for a longer period. It will also help you get rid of constipation. It is better to avoid energy drinks during dieting.

If you have any health and nutrition related queries send them to our health and nutrition expert at: health@magtheweekly.com

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