Smart Way to Healthy Living
▪️Certified Nutritionist
▪️Specialization in Weight and
Lifestyle Management.
One of the best summer drink ..High fibre Summer breakfast.Go for some healthy calories.Stay cool & strong
Summers are here, and all of us are experiencing intense fatigue and weakness as a result of the scorching temperature. We look out for ways to keep our bodies chill and there’s nothing better than enjoying natural foods that can cool down the body from the inside out. If you’re a health-conscious person then you should be avoiding those stuff at all costs, instead swap for natural food that not only cools down the body but is nourishing and energising as well. One such amazing ingredient blessed with a boast of nutrition and health-benefiting traits is Gond Katira. It is a popular herb in Indian kitchens for ages, Gond Katira is well-known for its delectable taste and natural cooling qualities.
Gond Katira Nutrition:
These crystalline herbs are an incredible source of dietary fibre, and natural prebiotics which assist in lowering the body’s heat to a great extent. It encompasses the key macronutrients including carbohydrates, proteins and healthy fats.
Nutritional Value Per 100-gram Gond Katira:
Calories 70
Total Fat 86 g
Carbohydrates 35 g
Fibre 30 g
Protein 9.51 g
Sodium 9g
Gond Katira Uses:
🔹Mix Gond Katira with water to make refreshing drinks, lemonade,fruits,oats, milkshakes etc.
🔹Make a fine paste of this ingredient and apply it on burns to heal the wounds.
🔹Used as a thickening agent while making sauces and other dishes to add extra texture to food.
🔹Have Gond Katira with milk to get a sound sleep.
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🚫Excess sugar consumption is a major cause of obesity & many chronic diseases.
1teaspoon sugar =16 calories
🚫White flour /refined flour /maida contains only empty calories ,no such essential nutrients.Maida is the most refined form of wheat.While processing almost 97%of fiber from the wheat is lost.
Therefore both Sugar & Maida are high in calorie & low in nutrients which have no benefits instead they are harmful to health.
✅There are many healthy alternatives to sugar & maida which can help to make satisfying yet tasty recipes as well.
✅Choose healthier options for better living.
You can enjoy tasty, delicious food with no regret & satisfy your cravings with such tempting recipes
Follow Smart Way to Healthy Living for better health & better lifestyle, weight manangent meal plans, healthy tips, guidance, recipes.
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18/08/2023
Join SWHL Weight Management Program to be the best version of you.Enjoy Healthy homemade Indian food according to your calorie requirements & food preferences & follow simple tips & tricks to reach your desired goal.
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09/08/2023
"A goal without a Plan is just a Wish"
SWHL Smart Way to Healthy Living can help you with an apt Customised Plan to fulfill your wish
👉Join our Weightloss Program
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05/07/2023
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SWHL Weight Management Program
Weightloss /Weight Gain /Lifestyle Management
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26/06/2023
Want to bring improvement in your lifestyle & become the healthier You?
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10/06/2023
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23/05/2023
Your conscious choice can make a big difference!
Too much added sugar in the diet may lead to health problems. So limit foods and drinks with high amounts of added sugar.
Excessive consumption of added sugar can cause obesity, increased risk of type-2 diabetes, dental problems, poor nutrition, negative impact on the liver, and an increased risk of heart disease.
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07/04/2023
Happy World Health Day! 🥗
📞 Contact Us today!
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02/04/2023
𝗝𝗼𝗶𝗻 𝗼𝘂𝗿 𝗪𝗲𝗶𝗴𝗵𝘁𝗹𝗼𝘀𝘀 𝗣𝗿𝗼𝗴𝗿𝗮𝗺 𝘁𝗼𝗱𝗮𝘆!
Looking for a convenient and effective way to achieve your ideal weight and improve your overall health without pills, shortcuts or extreme weight loss measures?
Look no further than 'Smart Way to Healthy Living!'
✴️ Our online community offers a personalized nutrition and weight management program, homemade diet plans, and expert counseling to help you reach your body goals.
Contact Us Today!
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Weightloss is all about
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✅ Food = ✅ calories = ✅ Nutrition =✅ Diet = ✅Activity
Right Goal Right Result
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23/02/2023
A Bowl of Deliciousness - Beetroot Curd Salad
Recipe for you all 😋
▪️Ingredients
Beetroot
Homemade curd
Boiled chickpeas
Pomegranate
Chaat masala
Black Salt
Ghee
Jeera
Mustard seeds
Curry leaves
Hing
Corriender leaves
✅Lets start
🔸Peel the beetroot and boil it for 3-4 mins.Grate the beetroot.Take homemade curd in a bowl, add grated beetroot, boiled chickpeas into the curd.Add pomegranate, chaat masala & black salt according to your taste.
🔹For Tadka
Take 1/2 teaspoon of ghee, add jeera, mustard seeds, curry leaves & pinch of hing.Spread the tadka on the top.Give it a mix.Garnish with corriender leaves.
Thats it your Healthy Pink Salad is ready.
This Low calorie Salad loaded with Vit A, C, fibre, protein potassium, magnesium, copper, calcium, iron.
Health Benefits👇
boosts immunity, healthy glowing skin, iron deficiency, helps in Weightloss, checks blood sugar levels, helps control cholesterol, acts as antioxidants, probiotics, helps in digestion & bowel movement.
DM for personalised Weightloss diet plan.
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21/02/2023
Palak Paneer is a widely-known dish across India. We have been told that it is packed with nutrition. But ever wondered if it's the truth?
NO it is NOT ❌
Palak Paneer provides Zero Nutrition. Yes, You read that right.
🔶 Paneer being a milk product is a rich source of Protein & Calcium, while Palak (Spinach) being a green leafy vegetable serves as a rich source of Iron, Vitamin A, E, K and Omega 3 Fatty Acids.
Certain foods are healthy individually, but when eaten together they may lower the nutritional absorption of the other. One such combination is Iron & Calcium.
🔶 The Calcium present in paneer limits the absorption of Iron in spinach when consumed in combination. The absorption of Iron in spinach is less than 5%, thus providing very little iron to the body. Spinach has high levels of oxalate (an anti-nutrient compound) which prevents the absorption of calcium into the body.
Eating the right food items in correct combination is essential. So start cooking with the correct ingredients to stay Fit & Healthy!
___
💌 Click the link in our bio to learn more. For a customized diet plan tailored to your calorie requirements and eating preferences, contact us today.
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A Good Start with a Good Food 😋
A Healthy Yummy Smoothie
Coconut Water + Banana + Oats Smoothie
Ingredients
🔸 Coconut water
🔸 Soaked 2 tbspn of oats
🔸1 banana
🔸 Overnight soaked 2dates+4
almonds
🔸 Overnight soaked 2 tspn of Chia seeds
Blend coconut water + banana+ oats + almonds+ dates together.
Pour it in the glass & add soaked chia seeds & mixed seeds to make it crunchy.
Your Healthy Yummy Nutritious Smoothie is ready.Enjoy 👍
Simple & Easy Low Calorie recipe with lots of vital Nutrients
Packed with Electrolytes, Potassium, Fiber ,Protein, Magnesium,Iron ,Zinc ,Energy ,Vit E,Omega 3 & 6 fatty acids....
Like ,Follow & Share for Healthy Tips ,Personalised Diet Plan
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17/11/2022
Here are a few common Myths that are stopping your WEIGHT LOSS journey-
◈ Weight loss means that you have to sacrifice your favorite foods.
◈ Have to spend hours in Gym, with lots of Heavy Exercise & Sweating.
◈ Eating Carbohydrates may make you fat.
◈ Eating out may lead to weight gain.
◈ Skipping Meals can help in weight loss
◈ Losing Weight = Have to eat only boiled, tasteless food & salads
◈ All Calories are equal
◈ Fats make you Fat
◈ Losing weight is like magic.
Transform your body and mind with proven weight loss strategies. It's time to achieve your goals without dreading over MYTHS!
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💌 Click the link in our bio to learn more. For a customized diet plan tailored to your calorie requirements and eating preferences, contact us today.
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11/11/2022
Water dissolves many valuable minerals and chemicals in the biological processes and transports them to different parts of the body. An average adult loses about 2.5 litres water everyday through perspiration, breathing and urine. So proper hydration is necessary.
◈ Now comes the Question: How much water should you drink per day?
The actual amount an individual needs, depends on various factors like lifestyle, exercise, diet etc. Pregnant woman or nursing mother may need more fluid to stay hydrated. The minimum amount you need depends on your body weight. As a general guide, you may follow this formula that can give you the estimate 👇
◈ Water to drink in a day (in litres) = Your weight (in kg) x 0.033
OR
35 ml /per kg body weight
❎ BUT Don't indulge in consuming soft drinks, packed fruit juices or carbonated energy drinks readily available in the market in the name of 'hydration'. They are loaded with sugar and zero nutrition which is in turn, harmful for your health.
Water is the most common healing medicine. Therefore drink sufficient amount of water to overcome many health issues.
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💌 Click the link in our bio to learn more. For a customized diet plan tailored to your calorie requirements and eating preferences, contact us today.
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Fact check on Drinking Water 💧
🔺 After Waking up will activate your internal organs , will also help to remove toxins from the system. Common health problems like constipation,gastritis, bloating & various digestive issues can be solved by drinking water after waking up.
🔺 Before, During & After Exercise.
➡️ Before workout bcoz lots of water will lose as sweating during exercise so better to rehydrate atleast 2hrs before exercise.
➡️ During exercise lots of fluid, electrolytes loses through sweat so again rehydration is important. So drink every 10- 20 mins during workout. Water helps to regulate the body temperature. Otherwise Dehydration during workout may lead to cramping, soreness, fatigue even heat stroke (when exercising in hot weather).
➡️Hydrating after exercise is important as this is when your body can take up fluids most efficiently.
🔺 Before a Meal may create a sense of fullness & reduce your appetite.It will automatically help in portion control of your food. Drink Water 30 mins before your meal.
❗But should limit water intake during meals to prevent indigestion.
❗Water intake immediately after meals should be avoided as it disrupts the digestive process and also dilutes the digestive juices,spiking insulin levels, may result in overeating & Bloating.
➡️ Have water after 20-30 mins after meal.
🔺 Drinking water before bed may help to sleep better by allowing to produce sweat, keeping cooler & more comfortable as temperature plays a big role to sleep soundly.Drink 1hr before sleep so that it doesn't disrupts sleep.
📱DM For Customised Diet Plan based on Calorie Requirements & Eating Preferences.
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05/11/2022
The age-old adage 'more is better' doesn't hold true when it comes to water - surplus consumption can actually do more harm than good.
Water overdose can gravely effect your wellbeing. It can dilute the Electrolytes & Sodium content till such an extent that it can interfere with brain function, and cause pressure on kidneys. When you drink too much water than your kidneys can remove through urine, it starts retaining in your body, and lead to weight gain.
It is essential that you should drink water based on your weight. Keep in mind of hydrating yourself rather not overhydrating.
---
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💌 Click the link in our bio to learn how to identify the signs of overhydration and maintain optimal hydration levels. For a customized diet plan tailored to your calorie requirements and eating preferences, contact us today.
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03/11/2022
WATER the most Vital Nutrient for our body 💧
Needed for almost every body function.
Water is critical for the function of our digestion , heart , lungs and brain.
Regulates body temperature Flushes waste from our body Helps to absorb the important nutrients from food.
Therefore drinking enough water may prevent many medical issues.
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Wait for the next Post ..More details on PROPER WATER CONSUMPTION
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26/09/2022
An effective 2mins read about TEA ☕
Tea is the 2nd most consumed beverage in the world after water.
Tea is not just a beverage but an emotion for Indians.
When to consume Tea?
Which is tea is good or bad for health?
How much calories in tea?
What happens if consumed excessively?
Here is a Complete Tea Guide 👇
🛑TEA should not be consumed on empty stomach as it is acidic in nature & may lead to acidity or indigestion.
🛑TEA should not be consumed with food as it disrupts the absorption of nutrients from food.
🛑Avoid adding milk & sugar in your TEA. 240 ml of milk tea contains 120 calories
🛑High in caffeine therefore may lead to sleep disturbance or insomnia.Avoid having excess tea in your second half of the day as our activity level decreases,so no need of excess energy
🛑Excess consumption may cause constipation.
🛑Pimples are most common side effects of milk tea.
🛑 Effects digestion & nutrient absorption
🛑May result in blood pressure imbalance due to high energy & soothing nature
🛑May lead to imbalance in brain chemicals which may cause anxiety
🛑Over dependence on caffeine causes discomfort & headache (mostly observed during intermittent fasting)
Now What to do? Whether to have Tea Or Not?🤔
YES you can if you simply follow WHEN & WHAT?
Here it goes👇
✅Ideal time to have your tea is 20 mins after breakfast
✅Have gut friendly drinks after waking up in the morning that can keep your Gut strong & help in effective digestion
✅Black Tea /Green tea are heart healthy.So don't add milk or sugar in your tea & make it unhealthy.
✅Consume in moderate doses or replace with other healthy tea options like Green Tea,Ginger Tea, Cinnamon Tea,Rose Tea,Herbal Tea,Chamomile Tea.
ENJOY Tea with variations👍
👉Like & Follow the page for more such Healthy Nutritional Tips.
📱Contact for Customised Diet Plan as per your Calorie Requirements & your Eating Preferences.
25/08/2022
𝗪𝗵𝘆 𝗪𝗲 𝘀𝗵𝗼𝘂𝗹𝗱 𝗘𝗮𝘁 𝗨𝗻𝗽𝗲𝗲𝗹𝗲𝗱 𝗖𝘂𝗰𝘂𝗺𝗯𝗲𝗿?🥒
Cucumber with skin is highly Nutritious,but while eating usually we peel it.We think peeling it would make it cleaner ,but by this we miss out lot of nutrition & makes it lose some of its important nutrient .Cucumber skin contain quite a few macro - nutrients that contribute to a healthy body.
➡️Great Source of insoluble fibre that helps in constipation ,aids in preventing digestive & bowel related problems.
➡️ The dark green colour of the skin indicates the presence of antioxidants in it.That ensures nourishment, immunity.
➡️ Excellent source of Vitamin A that helps in Healthy vision & eyesight.
➡️An unpeeled cucumber is extremely low in calories so you can munch it to satisfy the food craving while you are in diet for Weightloss.
➡️ Slows down the signs of skin aging due to the presence of Vitamin C in cucumber skin.
➡️ Source of Vitamin K that helps in Healthy brain function.
➡️Source of Magnesium that helps to fight insomnia, migraine related headaches.
👉So with so many health benefits next time when you eat a cucumber make sure it is unpeeled🥒
📱Contact for Customised Diet Plan as per your Calorie Requirements & your Eating Preferences.
10/08/2022
A Quick Fact Check on Calories!
🔹 Calories are crucial for maintaining human health as they provide the vital energy required for survival. The energy content of food and beverages is measured in Calories, and without this energy, the body's cells would perish.
🔹The key is to consume the right amount of calories. The calorie intake of an individual depends on factors such as age, s*x, body type & activity level.
🔹There's a need to strike a balance between Calories In & Calories Out. Too High Calorie or too Low Calorie consumption can lead to health Problems.
🔹While two foods may have the same number of calories, their nutrient content can vary significantly. Thus, it's not just the calorie count that matters, but also the quality of the nutrients.
----
Discover the 'Smart Way to Healthy Living!'
💌 Click the link in our bio to learn more. For a customized diet plan tailored to your calorie requirements and eating preferences, contact us today.
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25/07/2022
SUGAR is addictive
We don't realize,but its not only white sugar that we end up consuming but there are a lot of hidden sources of Sugar..e.g 1 teaspoon of ketchup has 1teaspoon of sugar.
So like this how much sugar are u consuming daily?🤔
According to WHO the sugar intake should be 10-5% of ur daily calorie intake.
We can take some smart ,little, easy & simple moves to reduce sugar intake in our daily diet😃
01/02/2021
It takes 21Days to create a habit
21Days Journey to become a NEW YOU.
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29/01/2021
It takes 21 Days to Change A Habit
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