Dt.Payal Patel

Happy Republic Day
Glorious 75 Years 😁 🌟
Proud Indian 🇮🇳🇮🇳🇮🇳

Good Morning 💐

How are your new year resolutions getting implemented?

There are times when making changes can be overwhelming. Take one habit at a time will be much easier than 5 or 10 habits at one go.

Few habits that have helped my clients are :-

Waking up early and avoiding phone for the first 1 hour sitting in silence
Journaling
Gratitude list
Exercise
Sunlight exposure
Planning meals for the day
Eat on time
Hydrate well
Sleep by 10 pm

You can make your own list and implement one for the next 30 days.

Shared an affirmation for all of you, try it.
Louise Hay is my favourite 😍💕
Years ago ’s workshop helped me tremendously.

Comment on your resolutions or favourite affirmation would love to hear from you.😁

Wishing dietitians across India, a very Happy Dietetics Day 2024.
Dietetics day is celebrated every year on 10th January all over India, This time, the theme for the day is “Consult a Dietitian, Get Fooducated”.
The objective of the event is to create awareness and impart food safety and nutrition knowledge among majority of people, We have planned various activities during this day.

Happy New Year
Make healthy goals this new year & stay strong, active & vigorous.
Have a Rejuvenated New Year 2024 🎊🎉

Day-21
Spread healthy good vibes.

Positive mantras
Let’s spread healthy good vibes & make the world healthier and happier.

Day-20
Always carry healthy snacks and water.
Always be prepared - when you carry satisfying and healthy snacks and water. You help your body maintain your sugar and satiety which helps to avoid ordering junk and packaged food.

Day-19
Wake up at the same time every day.
Our circadian rhythms thrive on consistency. If you want to be healthy, we need to sleep well.
If you want to sleep well, we need to maintain a consistent schedule. And this starts with waking up at the same, every single day.

rhythms

Seed cycling helps to balance hormones, menstrual cycle,boost fertility and ease symptoms of menopause.

It involves eating flax, pumpkin, sesame and sunflower seeds at different times of the month to balance certain hormones.

Seed cycling helps to balance estrogen and progesterone through the actions of phytoestrogens, zinc, selenium and vitamin E.

Day-18
Spice up your diet without salt 🧂.
Too much sodium is bad for your health.
Giving up salt and sodium does not mean giving up flavour. Learn to season your food with herbs and species.
Learn to season your food with herbs and spices like basil, cardamom,cinnamon, ginger.

Day -3
When the skin is exposed to the sun’s ultraviolet rays, a cholesterol compound in the skin is transformed into a precursor of vitamin D.
Exposing your face and arms to the sun for fifteen minutes, three days a week is ab effective way to ensure adequate amounts of vitamin D in the body.

Day -2
Investing in yourself is a responsibility of your own health and well-being.

The best way to have a healthy lifestyle is something you already know:

✅ Maintain the recommended body weight

✅Eat a balanced diet with moderate portions

✅Engage in regular physical activity

✅Drink more water

✅Get control over your stress level

✅Have annual physical exams

Day -1
Set your health goals
Focus on long term goals and make it measurable, Specific and time bound.

Write down your goals for the year 2024 and keep a track on it.

Let’s active the health goals and lead a healthy life.

Why delay anymore ???lets Plan to make your do-able resolution !!!

Stop procrastinating pull up your socks for the 21 Days Healthy Habit Challenge with me!

Get ready; a healthy lifestyle awaits your entry.

Lotus stem vadagam or dried crisps is one of my favourite with dal rice or curd rice.

It’s available in the market, in season.
How to hog prepare Lotus stem.
Do share your recipes, looking forward 😁

# kerala

Happy International Men’s Day to the leaders, changer-maker and everyday heroes making a difference worldwide. Today, we celebrate you 🎉👏

Elated to meet dietitians of IDA , Gujarat chapter , at the almond board of California event.

નૂતન વર્ષનો અરૂણોદય આપના સૌના જીવનને નિત્ય નવ્ય ઉર્જા થી ભરપૂર કરે તેવી શુભેચ્છા🙏🪷✨🪷🙏

Wishing you & your loved ones a magnificent day and a bright, colourful Diwali🪔🙏

☀️ November 2nd is World Vitamin D Day. It raises awareness of vitamin D deficiency, a recent global heath crisis due to mainly working and relaxing indoors.

☀️Vitamin D deficiency has been linked to numerous health conditions, such as osteoporosis, autoimmune diseases, cardiovascular disease, neurological conditions and even cancer. Sun exposure is the best source of vitamin D, as supplements do not confer the same benefits.

☀️Magnesium plays crucial role in vitamin D absorption

☀️Helps for joints, muscles 💪🏻 growth , teeth 🦷 growth for numerous health conditions.
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Remembering the ‘Iron Man of India’ on Sardar Patel Jayanti. His unwavering dedication, leadership and vision unified our nation. Let’s continue to draw inspiration from his legacy.🙏
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Today is World Vegetarian Day ! 💚

Reducing your consumption of animal products is a wonderful way to improve your health, the health of the planet and the life of animals! 🌱

Today is World Heart Day ♥️💜❤️

With the increasing news of sudden heart attacks in the media it’s important to make sure we prevent and not panic !

Ways to ensure we can do this :

- Adopt a heart healthy lifestyle
- Diet and good nutrition is key
- Exercise in aerobic zones for your heart
- Regular check ups for diabetes, cholesterol
- Consider ECG, 2 D Echo and other tests as per your doctor
- BP control
- cessation of smoking
- Reduce alcohol

Above all the 3 pillars of good heart health are
Sleep ,Stress Reduction & Socialising which helps to release heart healthy hormones !

So don’t underestimate the power of these last 3 tools and they are absolutely free ♥️❤️💜

A little goes a long way so take that first step today 💃💃💃

“SEPTEMBER CHALLENGE WEEK 4”

Hello all,

Can you believe it that September is almost over !!

Let’s continue to reap the benefits of all that we have done in the last few weeks.

Now is the time to up your protein intake and continue all the things that may have worked for you from the last few weeks.

So if avoiding wheat and rice made you feel good - try and do that on most days.

If eating early and avoiding oustide food worked - why not continue the same?

These changes are called “micro habits “ and these can help you in the long run to achieve “sustainable long lasting goals “.

Continue the exercise that best worked for you and above all keep moving!

Don’t forget to send us your progress this month!

Also we would love to hear what worked best for you !

Post on Instagram and tag me

Remember what doesn’t challenge you doesn’t change you !!

A little goes a long way so take that first step today 💃💃
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Happy Ganesh Chaturthi 🌺🙏
May the lord of prosperity bless you with the treasure of health and fitness !
Ganpati Bappa Moriya 🙏✨🙏
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“SEPTEMBER CHALLENGE WEEK 3”

Hello All!
Wow hard to believe we are halfway through September!!
By now you must be getting used to this “healthier way of living”.

So let’s ramp it up a notch - 💪💪💪

This week’s focus is:
“Strength through flexibility and reducing inflammation”.

In recent times gluten has emerged as causing the inflammatory response.
So let’s see how you feel:
-By eliminating wheat completely (rava, oats , maida are wheat products ) and also white rice.
-Switch to gluten free options such as ragi, jowar, bajra and other millets.
-Brown / red rice instead of white rice .

And monitor how you feel after 3 days !

Let’s not ditch the exercise ! 💪💪
-Walking is the most sustainable aerobic activity and we must continue doing that at every opportunity.
-So let’s keep logging in our 5-10 k steps !
-In order to prevent long term injuries and maintain muscle mass - add 2 days of whole body compound resistance training 🏋️.
-Flexibility leads to strength and resilience - hence 2 days of yoga to keep those muscles healthy and flexible and calm down all your senses as well ! 🧘‍♀️

For the advanced add in one day of HIIT (High intensity interval training) for a 15-20 minutes circuit.

You can do this ! 👊👊👊
A little goes a long way so take that first step today 💃🏻💃🏻💃🏻!!!

“September Challenge Week 2 “

Hooe you had a great first week !
We enjoyed getting all your responses!

For Week 2:

Let’s avoid grains and refined foods.
Continue walking and now add in some yoga or some resistance training ( details in flier).
Please send us your activities on Whtsapp or on social media and tag 🏷 us at .payalpatel.

Remember “ a little goes a long way so take that first step today.”

Dt.Payal Patel
💃🏻💃🏻💃🏻

Karonda ⚪️🟢🔴

🔴Karonda or Bengal currents are sour-sweet and firm fruits about the size of small grape.
🔴The currents are popular across the breadth of India, from Rajasthan to West Bengal.
🔴They are also cultivated in Bihar, Rajsthan, Uttar Pradesh and Gujarat , among other states.
🔴The green or reddish-white currents can be turned into chutneys, pickles and curries.
🔴Traditional medicine used the whole Karonda plant,including the roots and leaves🍃 .

🔴Karonda Benefits :-
•Control blood sugar
•Treat constipation & other gastrointestinal problems
•For pain relief
•To reduce information & reduce the duration of seizure
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# Janmashtami

Happy Janmashtami 2023. :-

🦚 In 2023 Krishna Janmashtami will be celebrated on 7th September.
🦚Lord Krishna's birth signifies the triumph of good over evil and serves as a reminder of the path of righteousness.
It is celebrated with fasting, prayers, devotional songs, and midnight festivities at temples.
🦚Devotees eat Rajgira, Moraiya,Yam, Potato , Sabudana as a Fasting food & serve Makkhan🧈, Panjari, Fruits 🍐to Laddu gopal as a Prasadam.
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Today, on Teacher’s Day, while I extend my heartfelt gratitude to all my teachers, I also commit to becoming a better version of myself in all areas of my life.

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