Olive Nutrition By Dt. Falguni

Dals can bloat some of us especially people with sensitive gut. This is because of the anti nutrients like lectins, oxalates and phytates present in them which also come in the way of nutrient absorption.

Just because dals bloat you, that does not mean you completely avoid them. Instead, you find a way out to include these in your everyday diet.

Here’s how

1. Soak dals overnight. This applies to all types of dals.
2. Soak them overnight with apple cider vinegar.
3. Start including dals in smaller quantities and portion in your meals.
3. Prepare dal with hing, cumin, ginger, turmeric. These spices helps in digestion.
4. Overcook them to reduce the anti nutrient properties. This also helps in digestion. Softer foods are easy to digest.
5. Avoid adding a lot of fibre in one meal.
6. If none of this works, work on your gut health first and then try these methods especially if you are a vegan or a vegetarian.

Reach out to me if you are dealing with gut issues. Call on +91 9108337334.

If you have any question, let me know in the comment section below ❤️

Who has the time to cook big meals on weekdays?! Not ME!
And so here’s why I love one pot meals.
- Increases the opportunity to add more vegetables and protein in the dish.
- Increase nutrition of the less nutrient dense ingredient.
- Adds different textures to the dish.
- Easy for kids to eat especially if they are picky eaters (you can secretly add ingredients that are not preferred by your kids :p )
- Easy to cook and clean!
- Less confusion/stress with ingredients and the cooking process.
- Saves time !!!

My one pot meal today had rice, carrots capsicum, onions, mushrooms, zucchini, paneer and added a side salad of lettuce and cucumber. Also had a small cup of yogurt after this 😋

What are your preferred ways of cooking during the weekdays? Let me know in the comment section below 😊

Happy Navratri !!! ✨

It is that time of the year when we have so many festivals lined up. Most of the time I’m seen recommending having vegetables and protein, I also understand it is not possible especially during festivals and when there are delicious options available around us.

Here are some of the ways you can enjoy your festivals and maintain a balance.
- Moderation is the key: Do not completely avoid your favourite foods. Enjoy a little bit if everything that will help satisfy your cravings.
- Throw the guilt away: Festivals are celebrations, eat everything without guilt. Eating a small and controlled quantity of your favourite food will not disrupt your efforts.
- Have food made at home: When you make food at home, you have control over the ingredients you add, especially while making sweets.
- Hydration: Keep yourself hydrated at all times. Drinking enough water will help constant snacking urges in control.
- Keep yourself active: Do not skip on your workouts. Try to keep your routine as it is as much as possible.

Tell me in the comment section below what is your favourite part about this festive season! ☺️

Nutrients are chemical substances required by the body to sustain basic functions and are obtained by eating a balanced diet.

People with PCOS deal with a lot of deficiencies and are more likely to also have obesity, inflammation, insulin resistance or a combination of all these conditions.

Why Zinc?
Zinc is required to make, store and release insulin. This helps in controlling blood sugar levels. It helps in reducing hair loss or unwanted growth, improves skin, supports thyroid hormone and reduce PMS symptoms.

Why Magnesium?
Women with PCOS are known to deal with anxiety and depression. Having low levels of magnesium is the underlying cause of anxiety. Magnesium also improves insulin resistance and helps lower blood pressure.

Why Vitamin D?
Vitamin D helps with infertility issues, lowers the risk of other conditions associated with PCOS like diabetes, high blood pressure, high triglycerides and abdominal obesity.

Why Vitamin B12?
Optimum Vitamin B12 aids in releasing energy, benefits mental and neurological health, also helps with mouth ulcers and digestive issues like acidity.

Note that all the nutrients should be from the food you consume. Supplements, as the name suggests, should supplement your food and cannot replace your meals. Hence, have nutrient rich foods and then reach out to supplements.
Also, your supplements will only work if your gut is healthy!

Food is not something you earn.

Stop treating eating and food as something we earn and recognise it for what it is, an important requirement for life.

You don’t need to fear food or losing control. If you are struggling to eat enough good and nutritious food to thrive and survive, reach out to a professional. Talk about it so that you get the help you need.

When you are under stress, you may experience a number of symptoms mentioned above. It affects your feelings, thoughts, behaviours mentally and physically. Recurrent physical and psychological stress affects your overall well-being.

In a few days I will be coming out with another free guide for you which will be all about the GUT-BRAIN AXIS.

Like, save, follow and stay tuned!

Undigested carbohydrates when reaches the gut, the bacteria that normally lives in the colon ferment them and produce gas.
Carbohydrate malabsorption and maldigestion can be treated by following these methods.
But it is also important to note that these methods work only if you know how to control your portions.
Too much of any of these can cause stomach pain and body will@not be able to digest all the protein and can also affect the stomach lining causing more harm.
Without portion control and understanding your body requirements, none of the above methods work.

Let me know in the comment section below which of these methods do you use for better digestion.

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# portioncontrol

Your skin says a lot about your overall health and your routine. The condition of your skin reflects what you eat. A healthy, balanced diet improves your gut, which helps improve your hormone health and overall health of your skin.
While many of us concentrate only on using products, most of us forget that a good diet is very important to maintain a healthy, glowing skin.

An anti-inflammatory, balanced, rich in anti oxidants and probiotics help improve your gut and your skin. Reach out to a dietician and correct your eating habits.

Skin care is the next most important step to having a healthy skin. Having a routine and following it everyday would give you amazing results. Talk to a dermatologist if you are dealing with active acne, hormonal acne and avoid experimenting with your skin with products.

Diet and skin care is very important and works only if you know how to manage your stress levels and maintain a healthy sleep cycle. These two steps are very important and help manage blood sugar levels and your hormones as well. To get a detailed understanding to manage your hormones and gut, DM “free guide” and I will share it with you.

To know more about weight management programs or if you are dealing with hormone and gut issues, call on +91 9108337334.

How to ease constipation naturally?

Poor gut health is one of the major issues people face these days. Constipation is not faced by just one particular category of people, it affects from young children to adults. And this is mainly due to a poorly managed lifestyle, poor diet, poor sleeping habits and the list goes on.

Constipation is what most people complain about. Though there are many over the counter solutions available, it is advised to correct the habits and diet first.

Constipation is caused when your colon holds onto the toxins that are supposed to be eliminated from the body. If not treated at the right time, this leads to chronic constipation which then leads to Hemorrhoids and fissures.

Including foods like soaked prunes and black raisins, eating fruits that are rich in insoluble fiber like guava, berries, pears, pineapples.
Having soft, cooked, whole foods to ease digestions.
Adding desi ghee and coconut oil also helps with passing stools.

Not just different types of food, moving around and including walking, different workouts, yoga or any type of physical activity is highly recommended.

If you are someone dealing with gut issues call now or DM on +91 9108337334.

Your eating habits can have a huge impact on your body and it’s functions. Metabolism is a process through which the food gets converted into energy blocks measured in calories. Every time you eat, a set of chemical reaction in your body’s cells breaks down the food and converts it into energy.

There are many factors that affect your metabolism. Several biological and physiological factors like gender, age, body composition, genetics contribute to the rate at which your body burns calories for fuel, and they are typically out of your control.
However, there are also lifestyle habits that ruin your metabolism and maybe make it harder for you to lose or gain weight.

Hence it is very important to learn to manage your eating habits and your lifestyle to lead a healthy life.

DM to know more about weight management and 1:1 nutrition consultation program.

Happy Makar Sankranti!!

तिळगुळ घ्या गोड गोड बोला !!!

Til (sesame seeds), Gul (jaggery), Tup (ghee) and loads of love!

This day marks as the end of the winter months and the beginning of longer days. On this day we thank the Mother Nature for bestowing health, wealth and happiness.

Even though there is a transition from winter to spring, the days are still cold and we still need that extra warmth. Hence, til gul are the best foods to be consumed during this time.

Both are winter foods and provide healthy digestion during winters.

Gul is high in iron and til is an amazing source of calcium. Add ghee to this and you get a balance of omega 3, 6 and 9.

This combination helps boost immunity, helps in digestion and deals with issues like constipation.

How are you celebrating this day? Let me know in the comment section below.

Stress makes your gut weak. When sleep, exercise and diet is not adequate it leads to acidity, indigestion and other gut issues like heartburn, constipation etc.

Stress also affects your other organs as well. In addition to stress, lack of physical activity leads to issues like hypertension, elevated triglycerides and cholesterol levels.

Long hours of sitting, ordering food, snacking on processed foods, late night dinners, binge drinking, mindless eating ends up in weight gain.

Improper posture, sitting in front of the screens all day long causes back pain and sometimes leads to more serious issues putting strain on muscles or ligaments.

Handling job responsibilities is important but if not handled properly it might affect your mental health leading to depression, anxiety, mood swings, sleep issues etc.

To get a detailed explanation on how to manage your hormones and gut, DM “free guide”.

To know more about weight management programs call on 9108337334.

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The reason you quit on your fitness journey or weight loss journey is because you make too big changes and set unrealistic goals.

This NEW YEAR,

Don’t rush into losing weight

Don’t cut out your favourite foods entirely

Don’t aim for unnecessary amount of exercise

At Olive Nutrition, I help you identify what works the best for you.

Book your program with me and let us start a healthy new year together!

To get a detailed understanding of how to manage and balance your blood sugar levels, try my guide on managing gut and hormones.

Just DM “free guide” to get your own guide and learn more on how to have the right approach to achieve a healthy lifestyle.

This ebook won’t give you a 1,000 examples for weight-loss, but it will show you the right approach to reach your goals.

You can also send a DM on +919108337334 to get this free copy.

Dysglycemia refers to imbalance of glucose in the bloodstream which can include both high and low blood sugar levels.

Dysglycemia can lead to hormone imbalance, mood swings, anxiety, sleep disorders, gut inflammation and affects detoxification process.

Like and follow to know the best tips to balance your blood sugar levels.

Do you include walking in your daily routine?

How many steps do you complete in a day?

Let me know in the comment section below.

Health is not just about the weight you lose but the life you gain!

The only thing about health and fitness is that you get back what you put in. Your efforts, determination and consistency matters the most.

Acne is the most common skin condition.

There are many factors that contribute to the development of acne like sebum production, acne causing bacteria, hormones, blocked pores and poor hygiene, inflammation etc.

If you reach out to a dermatologist they not only tell you follow a skin care routine but also to correct your diet.

Well here are a few foods that you need to avoid if you are prone to acne.

Hit the like button if you want to know what foods are to be included in your diet to manage your acne prone skin.

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DM for more details.

Which of these are you planning to include in your routine next week?

Book now and get a 10% off and start your program post Diwali!

*Offer valid till 26th October only.

Sprouted coconut, also known as coconut sprouts, coconut apple or coconut embryo is a sponge-like, fluffy, edible germinating coconut.

This tropical food is packed with nutrients like potassium, calcium, phosphorus, manganese and magnesium.

Have you tried it before? Let me know in the comment section below!

All you need is consistency! 😊

Here is an amazing weight loss transformation for your Monday Motivation!