Dietitian Silky Mahajan
Founder & Nutrition Expert At Foods & Nutrition Clinic, Bangalore Rather than promoting restrictive diets, she advocates for the principle of Eating Right.
For over 15 years, Silky Mahajan, widely recognized as the best nutritionist in Bangalore, has been transforming lives through her unique philosophy of healthy living. As a seasoned dietician in Bangalore, Silky operates from her Foods and Nutrition Clinic, where her daily interactions with clients continually enrich her insights into optimal well-being. In her seminal book, 'Nutrition for Sportsp
Watch this video for closer look at Ghee consumption.
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๐จ๐ซ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐๐จ๐ง๐ฌ๐ฎ๐ฅ๐ญ๐๐ญ๐ข๐จ๐ง, ๐๐๐ง๐๐ญ๐ข๐ ๐๐๐ฌ๐ญ๐ข๐ง๐ , ๐๐ฎ๐ญ ๐๐๐๐ฅ๐ญ๐ก ๐๐ข๐๐ซ๐จ๐๐ข๐จ๐ฆ๐ ๐๐๐ฌ๐ญ๐ข๐ง๐ & ๐๐ ๐๐ซ๐ข๐ฏ๐๐ง ๐๐๐ฏ๐๐ง๐๐ ๐๐๐๐ฅ๐ญ๐ก ๐๐๐ซ๐๐๐ง๐ข๐ง๐ ๐ฌ:
๐ฑ Call us or ๐ฒ WhatsApp us at 7829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
๐๐๐๐ก ๐๐ง๐๐ ๐ฉ๐ค ๐๐จ๐ ๐๐ฃ๐ฎ ๐ฆ๐ช๐๐จ๐ฉ๐๐ค๐ฃ๐จ ๐๐ฃ ๐ฉ๐๐ ๐๐ค๐ข๐ข๐๐ฃ๐ฉ๐จ ๐จ๐๐๐ฉ๐๐ค๐ฃ ๐๐๐ก๐ค๐ฌ. ๐๐ค๐ง ๐ข๐ค๐ง๐ ๐๐๐๐ฉ ๐๐ฃ๐ ๐ฃ๐ช๐ฉ๐ง๐๐ฉ๐๐ค๐ฃ ๐ฉ๐๐ฅ๐จ, ๐๐ค๐ก๐ก๐ค๐ฌ ๐ช๐จ ๐ค๐ฃ ๐๐ฃ๐จ๐ฉ๐๐๐ง๐๐ข .
As summer approaches, the temptation for packed fruit juices and cola drinks increases, especially among children. However, these beverages are often loaded with additives and sugar, which can lead to various health issues such as unhealthy weight gain and type 2 diabetes. So, what is the solution to quench our thirst this summer? Let's explore some healthier options:
๐ Infuse water with fruits such as cucumber, berries for yummy flavor.
๐ Make homemade lemonade with a touch of honey.
๐ฅค Fresh fruit juice such as watermelon and grapefruit. Jaljeera can also be a good choice.
๐น Enjoy refreshing smoothies such as watermelon mint, Mango and banana, Spinach-banana, Coconut blueberries or Cucumber mint and melon for a delicious way to stay hydrated.
๐ฅฅ Coconut water has electrolytes to keep you hydrated.
๐ Enjoy unsweetened iced tea with a squeeze of lemon.
๐น Try homemade kombucha or water kefir for a healthy, bubbly taste.
Let's stay refreshed and healthy this summer ๐
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๐จ๐ซ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐๐จ๐ง๐ฌ๐ฎ๐ฅ๐ญ๐๐ญ๐ข๐จ๐ง, ๐๐๐ง๐๐ญ๐ข๐ ๐๐๐ฌ๐ญ๐ข๐ง๐ , ๐๐ฎ๐ญ ๐๐๐๐ฅ๐ญ๐ก ๐๐ข๐๐ซ๐จ๐๐ข๐จ๐ฆ๐ ๐๐๐ฌ๐ญ๐ข๐ง๐ & ๐๐ ๐๐ซ๐ข๐ฏ๐๐ง ๐๐๐ฏ๐๐ง๐๐ ๐๐๐๐ฅ๐ญ๐ก ๐๐๐ซ๐๐๐ง๐ข๐ง๐ ๐ฌ:
๐ฑ Call us or ๐ฒ WhatsApp us at 7829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
๐๐๐๐ก ๐๐ง๐๐ ๐ฉ๐ค ๐๐จ๐ ๐๐ฃ๐ฎ ๐ฆ๐ช๐๐จ๐ฉ๐๐ค๐ฃ๐จ ๐๐ฃ ๐ฉ๐๐ ๐๐ค๐ข๐ข๐๐ฃ๐ฉ๐จ ๐จ๐๐๐ฉ๐๐ค๐ฃ ๐๐๐ก๐ค๐ฌ. ๐๐ค๐ง ๐ข๐ค๐ง๐ ๐๐๐๐ฉ ๐๐ฃ๐ ๐ฃ๐ช๐ฉ๐ง๐๐ฉ๐๐ค๐ฃ ๐ฉ๐๐ฅ๐จ, ๐๐ค๐ก๐ก๐ค๐ฌ ๐ช๐จ ๐ค๐ฃ ๐๐ฃ๐จ๐ฉ๐๐๐ง๐๐ข .
Many of my clients often ask if plant-based milk can be heated. Here's a helpful guide to heating various types of plant-based milk:
๐ฅ๐๐ฅ๐ฆ๐จ๐ง๐ ๐ฆ๐ข๐ฅ๐ค & ๐๐๐ฌ๐ก๐๐ฐ ๐๐ข๐ฅ๐ค: Use low heat and stir frequently to prevent curdling.
๐ฟ ๐๐จ๐ฒ ๐ฆ๐ข๐ฅ๐ค: Heats well without curdling.
๐พ ๐๐๐ญ ๐ฆ๐ข๐ฅ๐ค: Heats well for most applications, but may thicken slightly.
๐ฅฅ ๐๐จ๐๐จ๐ง๐ฎ๐ญ ๐ฆ๐ข๐ฅ๐ค: Can curdle if heated too much, so use moderate heat.
๐ ๐๐ข๐๐ ๐ฆ๐ข๐ฅ๐ค: Can become thin and watery when heated, better for lower-heat uses.
๐ฟ ๐๐๐ฆ๐ฉ ๐ฆ๐ข๐ฅ๐ค: Can curdle when heated, best used cold or in smoothies.
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๐จ๐ซ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐๐จ๐ง๐ฌ๐ฎ๐ฅ๐ญ๐๐ญ๐ข๐จ๐ง, ๐๐๐ง๐๐ญ๐ข๐ ๐๐๐ฌ๐ญ๐ข๐ง๐ , ๐๐ฎ๐ญ ๐๐๐๐ฅ๐ญ๐ก ๐๐ข๐๐ซ๐จ๐๐ข๐จ๐ฆ๐ ๐๐๐ฌ๐ญ๐ข๐ง๐ & ๐๐ ๐๐ซ๐ข๐ฏ๐๐ง ๐๐๐ฏ๐๐ง๐๐ ๐๐๐๐ฅ๐ญ๐ก ๐๐๐ซ๐๐๐ง๐ข๐ง๐ ๐ฌ:
๐ฑ Call us or ๐ฒ WhatsApp us at 7829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
๐๐๐๐ก ๐๐ง๐๐ ๐ฉ๐ค ๐๐จ๐ ๐๐ฃ๐ฎ ๐ฆ๐ช๐๐จ๐ฉ๐๐ค๐ฃ๐จ ๐๐ฃ ๐ฉ๐๐ ๐๐ค๐ข๐ข๐๐ฃ๐ฉ๐จ ๐จ๐๐๐ฉ๐๐ค๐ฃ ๐๐๐ก๐ค๐ฌ. ๐๐ค๐ง ๐ข๐ค๐ง๐ ๐๐๐๐ฉ ๐๐ฃ๐ ๐ฃ๐ช๐ฉ๐ง๐๐ฉ๐๐ค๐ฃ ๐ฉ๐๐ฅ๐จ, ๐๐ค๐ก๐ก๐ค๐ฌ ๐ช๐จ ๐ค๐ฃ ๐๐ฃ๐จ๐ฉ๐๐๐ง๐๐ข .
Are you experiencing sleep problems, low energy, muscle weakness, or tiredness? This video is tailored for you.
๐ If you're struggling with sleep, consider adding foods rich in magnesium, tryptophan, and melatonin to your diet. Include milk, fatty fish, white rice, kiwi, cherries, almonds, walnuts, chamomile tea, lavender tea, and passionflower tea to help promote better sleep.
๐ If you're experiencing persistent low energy levels, incorporate iron, folate, and vitamin B12-rich foods into your diet, such as raisins, spinach, lentils, tofu, eggs, and chicken. Consider getting blood tests to evaluate your nutrient levels accurately.
๐ช Fight muscle weakness by including foods rich in Vitamin D, calcium, and zinc in your diet, such as milk, yogurt, paneer, chickpeas, mushrooms, sesame seeds, pomegranate, and beetroot carrot juice. Additionally, incorporate muscle-strengthening exercises into your routine for enhanced muscle health.
๐ด If getting enough rest doesn't alleviate tiredness, incorporate potassium-rich foods into your diet, such as tender coconut water, banana, avocado, sweet potato, and potato. Additionally, ensure you stay hydrated throughout the day to combat fatigue effectively.
๐ Boost immunity with Vitamin C and Zinc from citrus fruits: Lemon, Lime, Orange, Kiwi, Guava, Cherry, Gooseberry, Bell Pepper.
๐ฌ Donโt hesitate to share your questions in the comments below and follow us for more health and nutrition tips.
๐๐ผ๐ฟ ๐ก๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป ๐ฐ๐ผ๐ป๐๐๐น๐๐ฎ๐๐ถ๐ผ๐ป๐, ๐๐ฒ๐ป๐ฒ๐๐ถ๐ฐ ๐๐ฒ๐๐๐ถ๐ป๐ด, ๐๐๐ ๐ ๐ถ๐ฐ๐ฟ๐ผ๐ฏ๐ถ๐ผ๐บ๐ฒ ๐๐ฒ๐๐๐ถ๐ป๐ด:
๐ฑ Call us or ๐ฒ WhatsApp us at 7829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
๐๐๐๐ก ๐๐ง๐๐ ๐ฉ๐ค ๐๐จ๐ ๐๐ฃ๐ฎ ๐ฆ๐ช๐๐จ๐ฉ๐๐ค๐ฃ๐จ ๐๐ฃ ๐ฉ๐๐ ๐๐ค๐ข๐ข๐๐ฃ๐ฉ๐จ ๐จ๐๐๐ฉ๐๐ค๐ฃ ๐๐๐ก๐ค๐ฌ. ๐๐ค๐ง ๐ข๐ค๐ง๐ ๐๐๐๐ฉ ๐๐ฃ๐ ๐ฃ๐ช๐ฉ๐ง๐๐ฉ๐๐ค๐ฃ ๐ฉ๐๐ฅ๐จ, ๐๐ค๐ก๐ก๐ค๐ฌ ๐ช๐จ ๐ค๐ฃ ๐๐ฃ๐จ๐ฉ๐๐๐ง๐๐ข .
In the age of digital convenience, heart-related issues are on the rise due to various factors. Ignoring signals like extreme fatigue, stress, and a sedentary lifestyle, coupled with unhealthy food choices from popular delivery apps, can contribute to heart problems. Many tempting foods, like Pizza, burgers, Pasta, Noodles, restaurant-cooked meals often use hydrogenated oils, impacting heart health by elevating bad cholesterol.
So your first step towards a healthy life should be to restrict ordering these foods from outside. In addition to this, follow these steps to safeguard your heart:
๐ฉบ Conduct annual blood tests - Total Cholesterol, LDL, HDL, Triglycerides, Non-HDL Cholesterol, High sensitivity CRP & Lipoprotein A
๐โโ๏ธ Incorporate regular physical activity like walking or swimming, avoiding heavy weightlifting and high-intensity exercises with heart concerns
๐ด Ensure 8 hours of uninterrupted sleep
๐งโโ๏ธ Practice stress-relieving activities like meditation or yoga
๐ฅ Adopt a balanced diet rich in protein, complex carbs, and good fats
By prioritizing these steps and avoiding unhealthy food choices, you take a significant stride toward a healthier heart.
๐๐ผ๐ฟ ๐ก๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป ๐ฐ๐ผ๐ป๐๐๐น๐๐ฎ๐๐ถ๐ผ๐ป๐, ๐๐ฒ๐ป๐ฒ๐๐ถ๐ฐ ๐๐ฒ๐๐๐ถ๐ป๐ด, ๐๐๐ ๐ ๐ถ๐ฐ๐ฟ๐ผ๐ฏ๐ถ๐ผ๐บ๐ฒ ๐๐ฒ๐๐๐ถ๐ป๐ด:
๐ฑ Call us or ๐ฒ WhatsApp us at 7829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
๐๐๐๐ก ๐๐ง๐๐ ๐ฉ๐ค ๐๐จ๐ ๐๐ฃ๐ฎ ๐ฆ๐ช๐๐จ๐ฉ๐๐ค๐ฃ๐จ ๐๐ฃ ๐ฉ๐๐ ๐๐ค๐ข๐ข๐๐ฃ๐ฉ๐จ ๐จ๐๐๐ฉ๐๐ค๐ฃ ๐๐๐ก๐ค๐ฌ. ๐๐ค๐ง ๐ข๐ค๐ง๐ ๐๐๐๐ฉ ๐๐ฃ๐ ๐ฃ๐ช๐ฉ๐ง๐๐ฉ๐๐ค๐ฃ ๐ฉ๐๐ฅ๐จ, ๐๐ค๐ก๐ก๐ค๐ฌ ๐ช๐จ ๐ค๐ฃ ๐๐ฃ๐จ๐ฉ๐๐๐ง๐๐ข .
Let's debunk pregnancy myths:
๐ฝ๏ธ Eating for two: False. Only 300 extra calories/day are needed in the 2nd and 3rd trimesters.
๐คฐ Weight gain and delivery: Healthy gain (13-18 kg underweight, 11-16 kg healthy weight, 7-11 kg for overweight, and 5-9 kg for obese individuals) reduces risks.
๐ฌ Cravings โ nutritional needs: Hormonal changes cause cravings, not nutrient deficiency.
๐๏ธโโ๏ธ Exercise is beneficial: Walking, gentle exercises, and safe gym workouts are recommended for a healthy pregnancy.
๐๐ผ๐ฟ ๐ก๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป ๐ฐ๐ผ๐ป๐๐๐น๐๐ฎ๐๐ถ๐ผ๐ป๐, ๐๐ฒ๐ป๐ฒ๐๐ถ๐ฐ ๐๐ฒ๐๐๐ถ๐ป๐ด, ๐๐๐ ๐ ๐ถ๐ฐ๐ฟ๐ผ๐ฏ๐ถ๐ผ๐บ๐ฒ ๐๐ฒ๐๐๐ถ๐ป๐ด:
๐ฑ Call us or ๐ฒ WhatsApp us at 7829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
๐๐๐๐ก ๐๐ง๐๐ ๐ฉ๐ค ๐๐จ๐ ๐๐ฃ๐ฎ ๐ฆ๐ช๐๐จ๐ฉ๐๐ค๐ฃ๐จ ๐๐ฃ ๐ฉ๐๐ ๐๐ค๐ข๐ข๐๐ฃ๐ฉ๐จ ๐จ๐๐๐ฉ๐๐ค๐ฃ ๐๐๐ก๐ค๐ฌ. ๐๐ค๐ง ๐ข๐ค๐ง๐ ๐๐๐๐ฉ ๐๐ฃ๐ ๐ฃ๐ช๐ฉ๐ง๐๐ฉ๐๐ค๐ฃ ๐ฉ๐๐ฅ๐จ, ๐๐ค๐ก๐ก๐ค๐ฌ ๐ช๐จ ๐ค๐ฃ ๐๐ฃ๐จ๐ฉ๐๐๐ง๐๐ข .
Is it a myth that women suffering from PCOS or PCOD cannot conceive? Truth is that with proper medical guidance and lifestyle adjustments, women with PCOS or PCOD can conceive. Challenges like irregular periods and hormonal imbalance can be addressed through a well-balanced diet, exercise, weight management, stress reduction, and expert consultation. Prioritize whole foods, limit processed foods, monitor carbohydrate intake, engage in regular exercise, manage stress, and consult with clinical nutritionists and gynecologists for personalized advice to enhance conception chances.
For Nutrition consultations, Genetic testing, Gut Microbiome testing:
๐ฑ on +917829999400 or Whatsapp on +917829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
Feel free to ask any questions in the comments section below. For more diet and nutrition tips, follow us on Instagram .
Are you experiencing headache, stress, depression, digestion issues, dehydration? This video is tailored for you.
๐ง To alleviate headaches, incorporate foods rich in Vitamin B and magnesium into your diet, such as green leafy vegetables, fatty fish, pumpkin seeds, berries, watermelon, salted nuts, and pickled cucumber.
๐ If you are stressed, opt for Antioxidant and Omega-3-rich foods like Almonds, Walnuts, Flax Seeds, Chia Seeds, Salmon, Green Tea/Matcha Green Tea, Chamomile Tea.
๐ To address depression, include B-Vitamins and Tryptophan-rich foods like Banana, Berries, Dark Chocolate, Oatmeal, Spinach, Avocado.
๐ฝ For easy digestion, embrace gut-friendly Probiotic and Prebiotic-rich foods: Yogurt, Buttermilk, Kefir, Kombucha, Kimchi, Garlic, Onion, Raw honey, Apple and Oats.
๐ง Fight dehydration by drinking plenty of water and trying refreshing options like cucumber-mint infused water, lemon water, tender coconut water, vegetable juice, fruit smoothies, lassi, and buttermilk. Keep an eye on your urine color as a hydration indicator.
For Nutrition consultations, Genetic testing, Gut Microbiome testing:
๐ฑ on +917829999400 or Whatsapp on +917829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
Feel free to ask any questions in the comments section below. For more diet and nutrition tips, follow us on Instagram .
๐ฟ Let's delve into how different hormones impact our gut health.
๐ซ Fluctuations in estrogen levels can disrupt digestion, affecting gut health. To balance estrogen, incorporate cruciferous vegetables, mushrooms, red grapes, flaxseeds, fatty fish, and whole grains into your diet. Healthy fats, hydration, and an active lifestyle support hormonal equilibrium.
๐โโ๏ธ Noradrenaline, heightened during times of anxiety, can impact digestion negatively. Manage it with dark chocolate, avocado, banana, and coffee. Regular exercise, relaxation techniques, and minimizing stressful activities aid in balancing Noradrenaline for enhanced well-being.
โก๏ธ Adrenaline, released in response to stress, can slow down digestion. Control it with Omega-3-rich foods like salmon, chia seeds, and walnuts, as well as stress-reducing strategies.
๐ Elevated cortisol levels due to stress can also interfere with digestion. Combat this by avoiding certain foods, incorporating probiotics like yogurt and kefir, integrating superfoods such as berries and leafy greens, practicing yoga, and prioritizing sufficient sleep.
All these strategies contribute to a healthier gut ๐.
For Nutrition consultations, Genetic testing, Gut Microbiome testing:
๐ฑ on +917829999400 or Whatsapp on +917829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
Feel free to ask any questions in the comments section below. For more diet and nutrition tips, follow us on Instagram .
๐ฟ Wondering why cold-pressed cooking oils are all the rage lately? ๐ฟ
๐ Unlike regular oils, cold-pressed oils are extracted naturally at low temperatures, keeping their original flavor, aroma, and nutrients intact. No chemicals, just pure goodness!
๐ While regular oils rely on chemicals for a longer shelf-life, cold-pressed oils have a shorter lifespan but offer superior quality and nutrition. It's all about quality over quantity, right?
๐ฅ Cold-pressed oils are perfect for medium to low-heat cooking, preserving their goodness without compromising flavor.
๐ช Choosing cold-pressed oils means choosing essential nutrients and minimal processing, paving the way for better health despite the slight cost difference.
๐ก Ready to make the switch? Your health journey starts with simple choices like opting for cold-pressed oils.
For Nutrition consultations, Genetic testing, Gut Microbiome testing:
๐ฑ on +917829999400 or Whatsapp on +917829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
Feel free to ask any questions in the comments section below. For more diet and nutrition tips, follow us on Instagram .
Let's tackle a common concern: the struggle with losing belly fat. Not only does excess belly fat affect our appearance, but it's also linked to serious health risks like heart disease and diabetes. Keep in mind, a waistline above 40 inches in men or 35 inches in women indicates abdominal obesity, highlighting the importance of adopting a healthier lifestyle.
To help shed belly fat, consider these lifestyle changes:
1. Cut down on simple carbs like white bread and sugar, opting for complex carbs such as brown rice and quinoa.
2. Include more healthy proteins like lean meats and nuts to boost metabolism.
3. Increase fiber intake with whole grains, fruits, and veggies for a healthier gut.
4. Avoid trans fats and opt for healthy fats like omega-3s found in olive oil and nuts.
5. Eat six small meals at regular intervals and stay hydrated.
6. Monitor portions and use a tracking app if needed.
7. Boost metabolism with natural remedies like matcha and lemon water.
8. Avoid junk food, processed snacks, and alcohol.
9. Incorporate aerobic exercises and core workouts like crunches and planks.
By implementing these tips, you can work towards a healthier waistline and overall well-being.
For Nutrition consultations:
๐ฑ on +917829999400 or Whatsapp on +917829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
Feel free to ask any questions in the comments section below. For more diet and nutrition tips, follow us on Instagram .
Ever thought about kids and diabetes? While Type 2 diabetes used to be more of an adult thing, more and more young people are getting it because of childhood obesity.
Let's all pitch in to teach our kids to eat healthy. Show them why junk food isn't great. You can find lots of healthy versions of their favorite foods like pizza and pasta on YouTube.
Encourage your kids to play sports or dance, swim, or take walks. Join in on the fun! These changes can help them stay a healthy weight and feel good.
If these changes don't seem to be helping, talk to a nutritionist. It's important to start healthy habits early.
For Nutrition consultations:
๐ฑ on +917829999400 or Whatsapp on +917829999400
๐ง [email protected]
๐ https://www.silkymahajan.com
Feel free to ask any questions in the comments section below. For more diet and nutrition tips, follow us on Instagram .
Have you heard about detoxification and its transformative effects on the body? Detox is a natural process led by organs like the liver and kidneys. But why consider diet-based detox if the body detoxifies itself? Well, while the body does detox naturally, occasional toxin overload from pollutants, food, medications, and alcohol can strain these organs, causing sluggishness. In such cases, external assistance may help eliminate toxins effectively.
Detox can boost overall health by removing toxins, improving digestion, skin clarity, and energy levels. It can also enhance immune function and aid in weight management by optimizing metabolism.
Knowing your healthy body fat range is important, but it's not a one-size-fits-all situation. โHere's a quick breakdown:
Men: Aim for 6-24% with an average of 18-24%.
Women: Aim for 16-30% with an average of 25-30%.
But remember:
It's not just about the number: Age, genes, and fitness levels play a role. Athletes might have lower ranges.
Balance is the key: Too low can impact health, too high can increase risks. Confused? Don't worry, add your queries in comments section and we will revert you back.
Remember: Aim for overall health, not unrealistic standards.
Transform your health with smart grocery choices. Uncover the essentials of a nutritious diet with this quick guide to savvy shopping:
Plan Ahead: Create a list before you hit the store. Stick to it to avoid impulsive, unhealthy choices.
Eat Before Shopping: Never shop on an empty stomach. Grab a healthy snack to resist tempting treats.
Label Check: Scrutinize food labels. Watch out for hidden sugars, excessive sodium, and unwanted additives. Prioritize whole, minimally processed foods like colourful produce, lean proteins, and whole grains over chips and processed snacks.
All these small changes could curb your frequent food deliveries, given that your home is already stocked with nutritious groceries. Maximize each grocery trip for a healthier you.
Feel free to ask any questions in the comments, and we'll respond to all your queries.
Thinking about diet and exercise, some might feel they lack the time and money to commit. But is it really that expensive? When it comes to a healthy diet, it's often about making simple swaps that aren't as costly as medical bills or medications. For instance, swap out junk, oily, and sugary foods for healthier choices like grilled or home-cooked meals. Remember, investing in your health now can save you a lot in the long run.
Have you ever wondered if you're carrying excess weight?
Look out for signs such as difficulty sleeping, back or joint pains, excessive sweating, heat intolerance, chronic fatigue, depression, and shortness of breath.
Other indicators include checking your waist measurement, waist-to-hip ratio, and BMI. For women, a waist measurement of 35 inches or more, and for men, 40 inches or more, could signal health risks.
A waist-to-hip ratio of 0.9 or less in men and 0.85 or less in women is considered moderate, while a ratio of 1.0 or higher increases the risk of heart disease and other weight-related issues.
Your BMI can also provide insight: less than 18.5 is underweight, 18.5-22.9 is healthy, 23.0-27.4 is overweight, and 27.5 or higher is obese, with a higher risk of chronic diseases.
Remember, BMI may not account for muscles, so it's not foolproof. Stay aware and prioritize holistic health.
For additional health and nutrition tips, follow us on Instagram ๐.
Glad to share another great achievement of my swimmer client Shubrant Patra. Shubrant won 3 Gold & 1 Silver during Khelo India University games.
Many congratulations and keep going ๐.
Do you start your day with a cup of tea on an empty stomach? Sipping tea on an empty stomach or consuming excessive amounts can have potential side effects.
When taken without food, tea may increase stomach acid, leading to discomfort or acid reflux in some individuals. Excessive intake, especially of caffeinated tea, can contribute to dehydration, impacting overall hydration levels. Tannins in tea may hinder iron absorption, which could be a concern for those with iron-deficiency anemia. Overconsumption of caffeine from tea may lead to anxiety and restlessness. If you experience these symptoms, consider avoiding tea on an empty stomach, limit caffeinated varieties, opt for herbal or decaffeinated options, and maintain a balanced diet for overall well-being.
Let's talk about a common misconception - the difference between weight loss and fat loss.
Weight loss refers to a reduction in overall body weight, which can include water, muscle, and fat. It's a broader term and doesn't necessarily mean shedding fat exclusively.
On the flip side, fat loss involves decreasing body fat while maintaining lean muscle mass, offering a healthier and more sustainable approach.
When you focus on fat loss, you're aiming to trim down those adipose tissues, enhancing your physique and, more importantly, promoting better health.
Weight loss slowdown got you down? Let's reignite the progress. Here are some tips to smash through that plateau:
- Ditch plain carbs for whole grains, fiber-rich veggies & oats.
- Switch up your routine! Mix high & low calorie days to boost metabolism.
- Spread protein love throughout the day with fish, poultry, eggs & nuts.
- Get your fiber fix to slow digestion & curb cravings.
๏ธโ- Shake things up! Challenge your muscles with new workouts like weights or cardio.
- Consider intermittent fasting - it might be your secret weapon!
- Stay hydrated! Water keeps your metabolism humming.
Remember, progress, not perfection, is key! Embrace these tips & celebrate your journey.
The plateau stage in health refers to a period where progress towards health goals, such as weight loss or fitness, stalls despite continued effort. This can occur due to various factors, including metabolic adaptation, inadequate calorie intake, or lack of variety in exercise routines. Watch this video for a detailed explanation.
Avoiding alcohol during pregnancy is crucial. Alcohol consumption can lead to serious health issues for your baby, including the risk of miscarriage, premature birth, and low birth weight. Fetal Alcohol Spectrum Disorder (FASD) can cause lifelong physical, behavioral, and learning problems. Protect your baby's health and development by saying NO to alcohol during pregnancy.
Let's explore whether individuals with diabetes should entirely remove fruits from their diet.
Diabetic individuals do not need to avoid fruits completely, but they should be mindful of their fruit choices and portion sizes. Fruits are a natural source of sugars (fructose), but they also provide essential nutrients, fiber, and antioxidants. It's advisable for people with diabetes to focus on fruits that are lower in sugar and higher in fiber, such as berries, apples, and citrus fruits. Portion control is also important to manage blood sugar levels.
Your health is the sum of your choices. Nourish your body with wholesome foods and move it with purpose. Together, diet and exercise pave the way to a vibrant and fulfilling life.
For a more personalized touch, drop us an email at [email protected] ๐ง if you're ready to consult with our team of dedicated Nutritionists for a healthier lifestyle. Your journey to wellness begins here.
Late-night snacking can be detrimental to health because the body's metabolism slows down during sleep, making it harder to burn off those extra calories. Additionally, eating close to bedtime can disrupt sleep quality and lead to weight gain over time. To curb late-night hunger, try having a balanced dinner with protein, fiber, and healthy fats to keep you feeling full longer. If you still feel hungry later on, opt for a small, nutritious snack like a piece of fruit, yogurt, or a handful of nuts. Avoid sugary and high-calorie snacks, and try to distract yourself with activities like reading or taking a warm bath to prevent mindless eating.
If you're dealing with nausea, try incorporating soothing foods like ginger (ginger tea or chews), peppermint, bananas, and more into your diet. These options are known to alleviate discomfort and are gentle on the stomach. For additional details, be sure to watch the complete video.
Stay connected with Dietitian Silky Mahajan on Instagram for tips on health and nutrition.
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General guidelines for taking thyroid medications include maintaining a consistent timing, taking the medication on an empty stomach, separating it from other medications, and regularly monitoring thyroid levels.
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For a more personalized touch, drop us an email at [email protected] ๐ง if you're ready to consult with our team of dedicated Nutritionists for a healthier lifestyle. Your journey to wellness begins here.
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