The Wellness Jar

Sleep is not just a luxury,it's a necessity for our physical and mental well being.

Today let's celebrate World Sleep Day by prioritising our sleep and waking up refreshed and rejuvenated.

Sleep is not just a luxury,it's a necessity for our physical and mental well being.

Let's see in the post some of the effective tips to develop healthy sleeping habits.

Stress eating is a common mechanism for many people to deal with negative emotions & stress.And this can have a very negative impact on our mental & physical health.

Apart from the points mentioned in the post also
🔗 Practice Mindful Eating
🔗Practice self care listening to music and taking warm bath.
🔗Seek Professional Help if needed
🔗Don't skip meals.

It can be difficult habit to break,but with right strategies & support it's absolutely possible.

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Progress isn't just about what the scale says. Here are 4 ways to track your journey that don't involve numbers:

Take progress photos to see physical changes over time
Monitor how your clothes fit and how you feel in them
Track your progress with a friend
Celebrate non-scale victories like hitting new personal records or making healthy choices consistently

Remember, progress comes in many forms and it's important to celebrate all of them on your journey to a healthier you!"

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"Debunking the Myths: Separating Fact from Fiction About Thyroid and Diet"

There are many misconceptions surrounding the relationship between the thyroid and diet. 

Some people believe that certain foods can cure or worsen thyroid conditions, while others think that weight gain or loss is solely dependent on thyroid function.

However, these beliefs are often rooted in myths and misunderstandings.

By dispelling these myths, individuals with thyroid issues can make informed choices about their diet and overall health.

Swipe left to know the facts about thyroid that you should stop believing in 2023

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🍴Avoid these foods if you have PCOS 🍟
🤔 Did you know that what you eat can greatly impact your symptoms?
ℹ Polycystic o***y syndrome (PCOS) is a hormonal disorder that affects women of
reproductive age.
✅ Avoid eating the foods mentioned above and focus on incorporating more fruits and
vegetables, lean proteins, and healthy fats into your diet. Your body will thank you!
📌Tag a friend who has PCOS and share it with your female friends.
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📈 STRUGGLING TO CONTROL YOUR BLOOD PRESSURE❔

✅ A healthy diet can be a game-changer! Here's a sample diet plan that can help manage hypertension.

Remember, a healthy diet is just one piece of the puzzle in managing hypertension. Always consult with your doctor and make sure to incorporate physical activity and stress-management techniques into your routine for the best results.

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❕5 FOODS TO LOWER YOUR CHOLESTEROL❕

📊 STRUGGLING TO KEEP YOUR CHOLESTEROL LEVELS IN CHECK?

📈 High cholesterol levels can lead to serious health problems, including heart disease and stroke.

🤔 But did you know that you can manage your cholesterol levels by making a few simple changes to your diet?

>> ✅ Swipe left to know more about 5 foods that are scientifically proven to lower cholesterol levels.

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A DIET PLAN FOR WEIGHT LOSS❕
🤔 LOOKING FOR A EASY AND HEALTHY DIET PLAN❔
The rules are simple.All you
need to do is start eating the right foods and lead a healthy lifestyle with good amount of physical activity,enough sleep and water intake.For your reference we have put up a sample weight loss diet plan but to get the best results it has to be customized as per ones needs as all individuals are different.

📲So if you wish to get a customized diet plan for yourself and lose weight in a healthy & sustainable way DM us "Weightloss" today
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❕5 CAUSES OF HAVING A FATTY LIVER❕

🤔DO YOU HAVE A FATTY LIVER❓

◽Fatty liver is also known as hepatic steatosis. It happens when fat builds up in the liver.

ℹ️ Too much fat in your liver can cause liver inflammation, which can damage your liver and create scarring. In severe cases, this scarring can lead to liver failure.

✅ >>Swipe left to know about the causes of fat accumulation on the liver.

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And to avail our diet programs DM us Health and we will get back to you.

While trying to lose weight most of us deal with hunger and cravings.If you can relate do give this a read.

The above study shows the importance of not only having breakfast but also the importance of protein in it.

When a balanced breakfast is consumed which typically includes protein along with fiber, healthy fats and micronutrients, our food intake for the day tends to lower down.

So if you struggling to lose fat and are still confused about breakfast this is for you.

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dietitian

Enroll Now for Our Customized Weight Gain Program and gain weight in a healthy & natural way from thecomforts of your home.

Get yourself enrolled Now.

📲 So what's there to wait for? Book your with us appointment fast!!

👉 DM "Weight Gain", or,Follow for more weight loss and health-related content.

❗4 FOODS THAT YOU MUST AVOID AT DINNER❗

🤔 DID YOU KNOW FOOD ALSO HAS A PARTICULAR TIME TO BE CONSUMED❓

🔹You are often told that you shouldn't eat snacks late at night, why? Munching late at night
affects your digestion cycle. Similarly, certain foods shouldn't be eaten at dinner.

🔹Here's a list of foods that you must avoid at the dinner table and why :

▪ Caffeine ☕:Caffeine intake should be avoided as it causes sleep disturbance.
▪ Spicy and fried foods 🍕: As fatty foods takes longer time to digest and spicy food intake leads to acidity and indigestion.
▪ Chocolates and desserts 🍩:Having something sweet closer to bedtime,leads to increase in sugar levels and because the energy stays unused, it gets stored as fats.
▪ Starchy foods 🍚:These food items during the night can lead to a high level of blood sugar and insulin in the blood. These foods metabolise down to sugar, are burned for energy and can lead to weight gain.

ℹ Foods consumed at the wrong time for long can cause weight gain, hairfall and chronic
health problems.

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What fruits are in season in Winter?

January- February means citrus fruits, the best source of vitamin C during cold days.

Here’s the list of all seasonal foods to eat and buy this month.

✅Apple

✅Guava

✅Banana

✅Pomegranate

✅Orange

Include these superfoods in your diet this winter and enjoy the hidden benefits.

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❕HEALTHY SWAP IN OIL❕

🤔 SEEKING A HEALTHIER REPLACEMENT OF REFINED OIL❓

🔸More in the healthy replacement series, oil is one of the most essential things used in cooking and using right one makes a lot of difference to your health.

◽There are different varieties of oil in the market. The two distinct choices are refined and filtered.

▶️Filtered oils are oils filtered through strainers or others equipments to remove the solid particles and contaminants from the oil but no chemicals are used in the process. They are generally dark and cloudy in appearance and have a peculiar seed smell from which they are extracted.

▶️Refined oils are generally treated with chemicals to further rid the oil from impurities, odour and give it a more clear appearance. Most oils sold in the market are refined oils.

Are filtered oils better💁🏻‍♂️ than refined oils ?

▶️Filtered oils are better as they are less processed and treated hence have a higher value of nutrients in them. Refined oils are devoid of beta carotene, vitamin E and minerals.

▶️Another benefit of using filtered oil is that since they have a strong aroma, they are used in lesser amounts helping you manage weight and lipid levels better. They also contain higher amount of vitamins and minerals which add to your overall nutrient intake.

✅For Indian cooking traditionally used mustard,groundnut, coconut,sesame are best since they have higher smoking point and hence perfect for Indian cooking.

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❕MUST ADD HIGH PROTEIN NUTS AND SEEDS TO YOUR DIET❕

🤔 WONDERING WHAT ARE THE RIGHT SEEDS AND NUTS FOR THE DIET❔

◽These seeds and nuts are ideal for the low carbohydrates and high-protein diet. If you plan to lose weight this 2023, add these seeds and nuts in your diet.

🔸Walnuts
🔸Flaxseeds
🔸Almonds
🔸Sunflower seeds
🔸Hemp seeds

✅ The nuts and seeds help in the regulation of body weight as their fats are not fully absorbed, and hence they help burn energy by regulating the metabolism of fat and carbohydrates present in the food.

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❗REASONS WHY YOUR DIET IS NOT WORKING❗

🤔 WONDERING WHY IS YOUR DIET NOT HELPING YOU LOSE WEIGHT❓

◽A healthy diet favours natural, unprocessed foods over pre-packaged meals and snacks. It is balanced, meaning that it provides your body with all the nutrients and minerals it needs to function best.

◽These may be the reasons why your diet is not getting you the desired results.

🔸Not consuming enough fat.
🔸Not actually in a calorie deficit.
🔸Not getting enough sleep.
🔸Eating too many processed foods and sugars.
🔸Inconsistency and impatient.

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We will help you combat the hurdle of losing weight & help in achieving that ideal weight.

Allow us to do the needful for you as we pledge to help you get in shape with our customized and affordable diet & lifestyle programs.

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📲 So what's there to wait for? Book your with us appointment fast!!

👉 DM "Weight Loss", or,

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❕KNOW ABOUT EGGS❕🍳

🤔 HOW MANY EGGS ARE TOO MANY EGGS❓🥚

🥚An egg is considered a multivitamin as it has a powerhouse of nutrients.

◽Nutritionally, eggs offer about 75 calories, they're a great source of protein and are considered to have the highest biological value and have iron, minerals, vitamins and carotenoids in them.

◽But you should be cautious. Eggs contain saturated fat too which is responsible for raising bad cholesterol levels, and are a risk factor for cardiovascular diseases.

🍳 Normally, one to two eggs per day is good for the body.Also your health concern has to be considered before deciding on the no. Of eggs to be consumed for the day.

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❕EASY AND QUICK DIET PLAN TO GAIN WEIGHT!

Building muscles or gaining weight is not as simple as it sounds. But, just as there
are diet plans to lose weight, there are diet plans for weight gain.

A proper diet plan for weight gain provides you with essential nutrients while helping
you build muscle mass.

HERE IS QUICK AND EASY TO FOLLOW DIET PLAN TO GAIN WEIGHT-

✅Breakfast options -Idli Sambar, vegetables sprout poha,Dhokla and Parathas
✅Mid Morning- Chikkis, dryfruit laddoos,fruits.
✅For lunch -Chappatis / rice + vegetables of your choice + chicken / fish / dal / pulses.
✅Evening - Homemade Chaat /Egg/Shakes
✅Dine in with - Chappatis / rice + vegetables of your choice + chicken / fish / dal / pulses.
✅Before bed- 1 glass of milk

📲 Save this post for later and happy dieting!

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❕DESI FOOD SWAP ALERT❕🍯

DID YOU KNOW YOU CAN SWAP THIS FOOD ITEMS WITH ITS HEALTHIER COUNTERPART ❓

◽Both honey and sugar are sweeteners. Honey holds the reputation to be a healthier sweetener in comparison to sugar.

▶Here's what you need to know about swapping.

🔸Honey is sweeter than sugar, so don't overdo with it .

🔸Find a balance between the solid and liquefied sweeteners.

🔸Honey heats up faster than sugar.

🔸Use unfiltered raw honey for greater health benefits.

🔸Honey is also stickier than sugar, so make sure to coat the utensil beforehand with oil.

🐝 For more useful tips like these, follow .

#

❕6 TIPS TO AVOID OR CONSUME LESS OF ALCOHOL THIS NEW YEARS EVE❕

🍷 Let's see what we can do❓

◽Drinking is largely accepted as a social activity and a way to cope with stress. It might even be a remedy for insomnia or anxiety.

◽Yet, alcohol generally doesn’t do much to relieve these concerns long-term. It also comes with some significant downsides.

◽You can try these tips to minimise or avoid alcohol.

1.Know that alcohol of any type contains up to 100 to 250 calories.

2. Set a limit if you are planning to drink.

3. Hold a non alcoholic drink, it will be an excuse to refuse!

4. Alternate alcohol with water. It is always best to stay hydrated!!

5. Be the designated driver which helps you avoid alcohol.

6. Include food while consuming alcohol.

💮 You might run into obstacles along the way that tempt you to drink. Keep in mind the reasons you chose to cut back on or quit alcohol.

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🎊 The wellness jar India wishes you a merry and healthy Christmas. Do enjoy the winter break but don't forget to eat healthily. 🎄

🎅 Stay warm and healthy! 🎁

❕EASY AND QUICK DIET PLAN FOR YOUR GUT HEALTH❕

WANT TO IMPROVE YOUR GUT HEALTH❔

◽A healthy gut system is essential because it is in charge of absorbing nutrients and removing waste.

✅Breakfast options -Idli Sambar, vegetables sprout poha,Dhokla and slow cooked oats.

✅Mid Morning- Banana, Chaas

✅For lunch -Curd Rice, Kitchidi, Daal Chawal

✅Evening - Vegetable Soup

✅Dine in with - Curd Rice, Kitchidi, Daal Chawal

📲 Save this post for later and happy dieting!

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❕YOUR DIGESTION TIME REMINDER❕

EVER WONDERED HOW LONG FOOD TAKES TO DIGEST❔

◽Why is it that after eating certain foods you can feel full for hours, but after others, you’re looking for a snack within minutes? Listed below are some foods and how long it takes to digest them.

🥜 Nuts & seeds -120 min - 180 min
🥦 Vegetables - 30 min - 60 min
🌾Grains - 90 min -120 min
🍉Fruits - 20 to 40 minutes
🍖Cooked Fish & Meat - 3 - 4 hrs

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DO THIS IF YOU HAVE DIABETES-
Your food choices matter a lot when you've got
diabetes.
While drawing your diet plan for diabetes, you might
find it tougher to decide which foods to avoid.
Here is a list of good and bad food choices for your
diet.

Good food choices:
>Fish and seafood
>Plant-based proteins like grams, beans, nuts, and
seeds
>Eggs and low-fat dairy
>Chicken and other white meat >Vegetables

Bad food choices:
>Processed & Junk foods
>Red meats like pork or beef
>High-fat & sugar products
While this works as a general diet chart for diabeticpatients, it is important to consult a nutritionist beforefollowing a diet plan for yourself.

Dm us at for online consultation.
Call 📞📲-7044091181
mail us 📩📨 at [email protected]
Visit our website 🌐🔗
Dm us at for online consultation.

Call 📞📲-7044091181

mail us 📩📨 at [email protected]

Visit our website 🌐🔗
http://www.thewellnessjar.com

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