The Health Code- By Sheba

Six yards of pure Elegance ✨

ONE bag of chips🍟 wont make you FAT, just like one bowl of salad🥗 wont make you FIT.
Consistency is KEY 🗝️ here.
It is, what you do consistently, every day, over weeks, months and years that make a DIFFERENCE.
Stay Disciplined
Keep Pushing 💪
Give it your BEST 😊

Nourish without Fear!!

Eating ENOUGH whole, nutrient-dense foods is always going to be far superior to:

🔸 Going long periods without eating because you’re unsure about what to eat

🔸 Questioning if each food you put in your mouth is “inflammatory” or not

🔸 Making decisions on food based upon what people have told you , rather than what your body has told you. This also includes relying on Dr. Google for your health related advices 😅

🔸 Asking yourself if you’re “allowed” to eat something


Obviously, there are going to be certain foods that work for you better than others.

🔸 Avoid crappy added oils (soybean, safflower, sunflower, canola/rapeseed/linseed, corn, etc.)

🔸 Eat balanced meals and snacks that contain protein, carb and fat every 3-4 hours

🔸 Make sure you are eating food you crave, enjoy and that satisfies you

🔸 Try to include as much variety as possible


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5 Tips for the Holy month of Ramadan✨

1. During Sehri avoid Tea / coffee/aerated beverages , as it will cause dehydration. Instead opt for Coconut water , milk , Lemon juice
2.Avoid starting your day with oily and spicy food. Instead have whole grains , oats , eggs , parathas, chia seeds . It will release energy throughout the day, keeping you energetic.

3.Break your fast with Dates / handful of nuts (unsalted) / fruit / coconut water / lemon water

4. During Iftaar have a balanced meal of protein , fibre , healthy fats and lots of water.
5.Drink enough water between Iftaar and Sehri

The most common query I receive is that there is always fried food during Iftaar. Should it be avoided?

Well ,you can eat everything as long as you practice portion control and you are mindful of what you are eating and how much 😊

Bad Eating Habits To Break

Your food habits INFLUENCE your Gut Health, Weight loss and overall health .....way more than you think!

Some of your regular eating habits can be quite SABOTAGING for the body.🤔

1. 𝑺𝒌𝒊𝒑𝒑𝒊𝒏𝒈 𝒎𝒆𝒂𝒍𝒔 - Skipping meals can have a negative IMPACT on your thyroid and... especially your hormones.

2. 𝑬𝒎𝒐𝒕𝒊𝒐𝒏𝒂𝒍 / 𝑺𝒕𝒓𝒆𝒔𝒔 𝑬𝒂𝒕𝒊𝒏𝒈- it can apply to sadness, boredom, frustration, stress or any sort of emotions. But seeking food to COMFORT your emotions does not work in the long run and definitely.... impacts ones health.

3. 𝑴𝒊𝒏𝒅𝒍𝒆𝒔𝒔 𝑬𝒂𝒕𝒊𝒏𝒈 - Not chewing your food well, leads to overeating and indigestion ( bloating, constipation)

4. 𝑴𝒆𝒂𝒍 𝑷𝒍𝒂𝒏𝒊𝒏𝒈 - Planing your meals ahead of time is super CRUCIAL... so that you do not make unhealthy choices.

5. 𝑳𝒂𝒕𝒆 𝒏𝒊𝒈𝒉𝒕 𝒔𝒏𝒂𝒄𝒌𝒊𝒏𝒈 - One must keep a GAP of atleast 3 hours before sleeping. Late night snacking often leads to weight gain.
Which of these habits do you find easy or hard to break?
Let me know below!

Are you struggling to Eat healthy ? Are you disappointed that despite avoiding all your favourite foods at some point you tend to give in and start BINGE EATING?🍟🧁🍰

Well in this case , you need to analyse your eating habits and check if you are doing anything on an extream level. For eg. Eating only salads can get monotonous in the long run and may not be practical to many of you. This is where sustainability comes in picture . At this point many tend to stop the so called DIETING and go back to their old habits.

I need not point out as to what happens when we go extream on eating Junk food ( we all know it 😌)

Finding a BALANCE between the two is the key to enjoy your relationship with Food 😊.
What are the Benefits ?
-You feel happy & content
-It is Sustainable
-Good food =Good mood
-Long term health benefits.
- Reduces Food Cravings etc.

What are your thoughts?
Comment below 👇

Love S❤️

Benefits of Lemon Water

🍋 Boosts energy and improves mood.
🍋 Detoxifies the system by flushing out toxins from the body.
🍋 Rich in vitamin C which
🍋 Heals the body and makes the skin bright.
🍋 Helps to eliminate waste from the digestive tract making digestion easy.

Have it as the first drink in the morning.

There is this misconception that in order to lose weight you need to stop eating your favourite foods or what you normally eat at home and switch to soups and salads🥗

NO! you don’t need to do that!!

You need to change how you eat, not what you eat.

I would like to know your thoughts. Tell me in the comments!

Our bodies are a reflection of our health, lifestyle, personality, thoughts, beliefs and emotions.

If you want to improve your health, STOP 🛑 focusing only on the WEIGHING SCALE. Good health is so much more than weight loss.

Your lifestyle has a huge impact on everything - your hormones, weight, skin, immune system, gut, brain - you name it!

The more you abuse your body with a poor diet, junk food and bad lifestyle habits, the worse is the quality of your life and health.

so FOCUS on getting
⭐ Enough sleep
⭐ Nourish your body with nutrient dense diet
⭐ Get out into the sunshine daily
⭐ Stay well hydrated
⭐ Exercise/move your body in way that feels good
⭐ Prioritize rest & relaxation
⭐ Reduce chemicals in your cleaning supplies, toletries, make up, etc
⭐ Manage stress - meditate/ deep breathe/ talk to a friend
⭐ Prioritize self-care & gratitude
Drop a 🙌🏼 in the comments if you agree!

Leaky gut, or increased intestinal permeability, occurs when the tight junctions of the intestinal walls loosen.

This leads to harmful substances, such as bacteria, toxins, and undigested food particles, can then pass into your bloodstream and your immune system reacts accordingly.

Some signs that you have it:
- Food sensitivities or intolerances
- Suffering from seasonal allergies
- Skin issues like eczema, rashes, or psoriasis
- You have an autoimmune condition
- Chronic fatigue
- Anxiety, depression
- Joint pain and swelling

Herbs and nutrients can be great to naturally support the lining of your GI tract.

1. Deglycyrrhizinated Licorice replenishes the mucus that creates a night strong barrier.

2. L-glutamine is the most important nutrient for restoring gut health because it accelerates the gut cell regeneration.

3. Aloe Vera 🌵 is soothing and protecting while improving water balance within the intestines.

4. Nettle leaf 🍃with its anti-inflammatory, anti-histamine, and antimicrobial benefits , may help you regulate digestion, and reduce constipation, diarrhea, and upset stomach.

5. Marshmallow Root is a mucilaginous herb that covers and soothes the digestive tract with a protective lining.

6. Slippery Elm provides antioxidants and stimulates nerve ending in the gut that boost mucus secretion.
DM me to get your personalized Diet plan .

Inflammation is the root of all evil when it comes to health. It's the one thing that is common among all modern diseases.

𝐂𝐡𝐫𝐨𝐧𝐢𝐜 𝐢𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐢𝐨𝐧 is one of the causes of all chronic illnesses such as diabetes, obesity, cancer, heart disease, PCOS, endometriosis, skin allergies and autoimmune conditions.

------ What causes it? -------

- High sugar diet
- Processed foods
- Food sensitivities
- Inflammatory oils
- Lack of exercise
- Poor sleep
- Chronic stress
- Infections

The first step to heal inflammation is to quit processed foods, cut down sugar and remove intolerant foods from the diet which begins to heal the gut and calm the immune system.
To get your customized Nutrition plan
contact : +91-7777028681

A gentle reminder for the weekend ✨

DIET and LIFESTYLE changes are the best way to treat hormonal imbalances and their causes.
I personally emphasize a lot on both of them , but HERBS might help to boost the healing process and can also be super helpful in reducing the symptoms associated with hormonal issues.
⠀
Setting the FOUNDATIONS is extremely crucial before reaching out for herbs and supplements. This means:
⠀
✅ Focusing on eating REAL and nourishing food at consistent times. Having a balanced meal at all times , and NOT excluding either Carbs or Fat 😅
✅ Reducing inflammatory foods.
✅ Focusing on staying active finding the appropriate type of exercise for you.
✅ Addressing stress.
⠀
Once you have the foundations under control, herbs can be helpful.

Disclaimer: Always make sure you consult a qualified Nutritionist/Dietician before taking supplements and herbs and not following influencers blindly . They are good motivational speakers ..but not certified to give advice to the general public.

Sharing my Happiness with you all... The Health Code has completed 3 years 🎉🎉🎉🥳🥳🥳.
Thank you all for your Blessings & Support 😊❤️

You can now Save upto 20% on all our packages . HURRY UP!! This offer is valid only till 25th August 2023.😃

Taking magnesium and eating foods rich in this essential nutrient are some of the easiest things we can do to help counteract the hormone imbalances.

Magnesium Sources include nuts like almonds, cashews, brazil nuts, dark chocolate, avocado, Banana, legumes, leafy greens , seeds like pumpkin seeds, flaxseeds, chia seeds,whole grains like oats , barley, buckwheat, quinoa.
⁠
Magnesium glycinate supplements also can help with sleep issues, constipation from PMS, reducing inflammation, improving insulin sensitivity, and so much more!⁠
⁠.

If you feel worn down after a workout, rather than energized by it, your body is essentially telling you is that the intensity or type of exercise you are doing is not right.
⠀
Low-impact exercise like walking, pilates, gentle yoga or stretching might be more appropriate for you right now.
⠀
The foundations to improve the health of your adrenal glands are:
⠀
1. Eat regular meals throughout the day and include protein, carbs and fat in each meal. Balancing blood sugar is KEY.
⠀
2. Nourish your body with nutrient dense food, focus on getting food high in vit C, B vitamins, magnesium, potassium and sodium
⠀
3. Eat breakfast within one hour of waking.
⠀
4. Get enough sunlight.
⠀
5. Minimize environmental toxins.
⠀
6. Manage stress, learn breathing techniques, meditate, spend time in nature.
⠀
Once you start feeling better, you can gradually add more moderate exercise in.
⠀
Be present to how your body is responding and give it what it needs, rather than staying attached to an idea of what kind of exercise you should be doing.
⠀
Does exercise make you feel energised or tired? Let me know in the comments below ⬇️

✨𝑆𝑢𝑚𝑚𝑒𝑟 𝐸𝑠𝑠𝑒𝑛𝑡𝑖𝑎𝑙 🍉

☀️

Everything that goes into your body has to be filtered by your liver. So ensure you create a healthy environment in the body for a happy, healthy liver 🙌🏼
Questions? Drop them in the comments ⬇️

You GAINED weight overnight because .....
1. You ATE high sodium meal
Sodium is not bad , but EXCESS causes water retention.
2. You OVERTRAINED your muscles
overtraining causes your muscles to HOLD on to water.
3.You UNDERSLEPT
Lack of sleep = Stress= water retention
4. You are STRESSED
Stress = water retention
5. Hormonal Changes
PMS causes water retention
6. Constipation
This is obvious , if you are CONSTIPATED you are holding on 💩.
7. Dehydration
Not DRINKING 🚰 enough water can cause your body to hold on to water 😅
HENCE , to gain a significant amount of fat the body needs to be on calorie surplus ,over an extended period of time.

STOP making these mistakes while eating fruits 🚫 🍇🍈🍉🍊

Check out the link in bio to know more ✨

If you find out that you have Thyroid issues , then you would want to cut back on Gluten from bread, and rotis.

Gluten is not good for those who have auto immune Thyroid , which is 80% of the case. The molecular structure of gliadin which is the protein portion in Wheat resembles the molecular structure of the thyroid gland. This is called molecular mimicary.

When wheat is getting digested, the gliadin reaches your gut barrier (stomach lining) and enters the blood stream. Your immune system starts to attack it looking at it as a foreign body, but in the process it also attacks your thyroid tissue since they both look similar. This is what we call AUTO IMMUNE ATTACK. The healthy thyroid tissue gets attacked and problems occur with your thyroid gland.

Sometimes you may have subclinical Hypothyroidism and you are totally unaware. Most often that's Hashimotos and even that goes undiagnosed.

You can get the following tests done
✅Thyroid- stimulating hormone (TSH)
✅Free T4 and free T3 (inactive and active hormone)
✅Thyroid antibodies (TPO & TG)
✅Thyroid - releasing hormone (TRH)

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Hope this helps 😊
❤️ S

How to make a cup of Spearmint Tea?
- 1 cup water
- 1 tsp of dried spearmint leaves

Method:
Boil water in a saucepan. remove from heat. Add Spearmint leaves and let it steep for 5 minutes. Strain the tea in a teacup and enjoy.

Save this post ❤️

Have stopped eating white rice , because you are trying to lose weight?🤯

If you are in a calorie deficit you lose weight,
if you are in a calorie surplus you gain weight,
if you are in a calorie balance, your weight remains the
same.

Remember this, WHITE rice does not make you GAIN weight , neither does BROWN rice make you LOSE weight.😌

-Enjoy the food you like in moderation, make sure you
eat food that have nutrients in them.

Note - The daily fluctuations you see on the scale do
not mean you've gained weight, remember your weight is
a range and not a particular number!
Hope this helps! Share this with someone who needs to
see this

Let's take some time out and think about the 'WHY'. Not anyone else's, but your own WHY.

This is very important to get into alignment with your Goals 🎯Be it career, health, family ,etc..

It is easy for opinions to hold us back, however, IT IS A CHOICE!

What decision have you made ❓

LET'S STOP COMPLICATING THINGS🚫

Most of you tend go extreme when making lifestyle changes by putting too many restrictions in place which means you're going to give up on your 'NEW DIET'

To make a positive impact on your lifestyle, you need to.

👉 Take action - this could be as simple as introducing
a fruit and/or a new ingredient into your diet. Or even add a
daily walk to your routine.

👉Change your habits / behaviour - When you start something new , you need to do it for a minimum of 21 days for it to become a habit. Take it slow. One step at a time.

👉 Change your mindset - You really do need to set
yourself some realistic expectations. Rather than
focusing solely on your weight. Focus on
how you feel? Do you have more energy as a result of
eating better? Are you sleeping better? Remember this is
a lifestyle change and not another diet.

Comment below and let me know what changes would you implement .

If you are looking to get your customized plan ,
Contact : +91-7777028681

Perspective 👀
Do you agree ?

Taking magnesium and eating foods rich in this essential nutrient are some of the easiest things we can do to help counteract the hormone imbalances.

Magnesium Sources include nuts like almonds, cashews, brazil nuts, dark chocolate, avocado, Banana, legumes, leafy greens , seeds like pumpkin seeds, flaxseeds, chia seeds,whole grains like oats , barley, buckwheat, quinoa.
⁠
Magnesium glycinate supplements also can help with sleep issues, constipation from PMS, reducing inflammation, improving insulin sensitivity, and so much more!⁠
⁠.