Health N Meals by Mahima Bansal

Lot of us have gained weight over a period time for various reasons

🔺Work timings
🔺Stress
🔺 lifestyle and poor eating habits.
🔺Lethargy

Most of times we try to lose the excess weight, but the challenges remain. We see inspirational weight loss journeys of friends & family members but every journey is unique and is a function of self discipline and a continuous support system.

Key challenges

🔸Lose some weight somehow but it seems to come back after a point of time.
🔸Very difficult to lose weight and failed after many attempts.
🔸Process to lose is difficult and hence cant do.
🔸Lack of motivation , love for food and no exercises.

No doubt the challenges remain , but the benefits of losing weight far outweigh the challenges of not losing it.

I believe not everybody needs to come back to the ideal body weight but being in overweight or obese zones is very risky, and hence the need to come back into a reasonable weight zone.

Benefits of losing weight.

💚Lowers cholesterol & Blood pressure
💚Helps regulate blood sugar & Diabetes
💚Increased s*x drive
💚Elevates our mood & self esteem
💚Renewed energy levels
💚Improved mobility and pressure on joints and knees reduces significantly.
💚Better sleep quality
💚Reduces inflammation in the body

And host of other invisible benefits.

We work towards a holistic way to manage and reduce weight which is simple and doable.

Key pillars of our customised program

🥬Customised personalised diet plans to suit your taste and lifestyle
📞Regular calls to track progress & support in your journey
🚴Simple exercise to help you get into a active zone & bring in regularity
📱WhatsApp real-time support
🛩️Travel food plans suggested
🥂Motivation and continued support during the journey

The entire process is geared towards making you healthy and f**ter and every journey is unique.

Do call us for a free assessment or discussion on your weight loss or any other health goals.

Knee weight Issues

When we walk and our knees ache or we have pain. Being Overweight is one of the main reasons for it. Though we may think that we are okay, but Using the BMI calculation, we will find ourselves overweight by 5 to 15 kgs or more easily.

Let's look at weight and your knees. When we walk on level ground, the force we exert on your knees is of 1½ times your body weight. So if we weigh 60 kgs we put 90 kgs of pressure on our knees with each step. If its inclined surface the pressure is even greater. The force on each knee is two to three times our body weight when we go up and down stairs, and four to five times our body weight when you squat to tie a shoelace or pick up an item you dropped.

If you don’t want knee issues in the future work on your weight reduction plans as plan A.

Aam panna/ Raw mango sharbat
Ingredients:
➢ 2 medium-sized raw mangoes
➢ 1 cup water
➢ Black salt or rock salt (to taste)
➢ Roasted cumin powder
➢ Mint leaves (optional)
➢ Ice cubes

Instructions:
➢ Wash the raw mangoes thoroughly and p*el them.
➢ Cut the mangoes into chunks and discard the seed.
➢ In a pan, add water and mango chunks. Boil until the mangoes become soft and pulpy.
➢ Allow the mixture to cool down.
➢ Once cool, transfer the mangoes and water into a blender or food processor.
➢ Blend until you achieve a smooth puree.
➢ Add black salt or rock salt to taste and mix well.
➢ Add a pinch of roasted cumin powder for additional flavor.
➢ Pour the sharbat into glasses filled with ice cubes.
➢ Garnish with mint leaves if desired.
➢ Serve chilled and enjoy!

Nutritional Value per 200ml or 1 glass

Calories:50 calories
Carbohydrates: 15 g
Protein: 1g
Fat: 0-1 g
Fiber: 2g
Vitamin C:4.6 milligrams
Potassium: 200 milligrams
Sodium: 100 milligrams

Benefits of Raw Mango Sharbat (Aam ka Sharbat):
➢ Rich in Vitamin C: Raw mangoes are a great source of vitamin C, which helps boost the immune system, promotes collagen production, and enhances overall skin health
➢ Hydration: Raw mango sharbat is a refreshing drink that helps in quenching thirst and preventing dehydration during hot weather.
➢ Digestive Aid: It aids digestion and can alleviate common digestive issues due to the presence of enzymes like amylase and protease.
➢ Antioxidant Properties: Raw mangoes contain antioxidants that help combat free radicals in the body, potentially reducing the risk of chronic diseases.
➢ Electrolyte Balance: The drink replenishes essential electrolytes like sodium and potassium, helping maintain proper electrolyte balance in the body.

Stay Refreshed with Sattu Cooler: Your Go-To Summer Drink!

Hey there! Need a refreshing and healthy summer beverage? Look no further than the delightful Sattu Cooler! It's a popular and nutritious drink loved by many. Perfect for beating the summer heat!

Sattu is a special flour made from roasted chickpeas. It's not only yummy but also packed with goodness. It's full of fiber and protein to keep you satisfied. Sattu also has important minerals like iron, calcium, and magnesium to help you feel your best. And guess what? It's naturally hydrating too!

Here's an easy recipe for one serving of Sattu Cooler:

Take 2 tablespoons of Sattu flour and put it in a glass.
Slowly add water to the glass while stirring to avoid lumps.
Add a pinch of black salt and roasted cumin powder for flavor.
Mix everything together until it's smooth.
Want it chilled? Add ice cubes and give it a final stir.
Pour your refreshing Sattu Cooler into a glass.
For a fancy touch, garnish with fresh mint leaves and a lemon wedge.
Sip, relax, and enjoy!
In one serving, here's what you'll get:

Calories: About 120 kcal
Carbohydrates: 20g
Protein: 6g
Fat: 1g
Fiber: 5g

So, if you're searching for a simple and nourishing drink to stay cool this summer, give Sattu Cooler a try! It's a game-changer. Enjoy each sip and cheers to a fantastic summer

I have seen that some clients come for weight loss solutions. But before coming to me they have already done self remedy solutions like cutting down calories with reduced food intake by skipping meals.

After initial results if it still happens, nothing changes much leading to frustration and anxiety.

Our body does not work in a simple manner and follow a logical conclusion like this sometimes.

The body has its own mechanism to adjust itself.

The human body metabolism slows down to take care of the starvation impact.

Self care is important but not at the cost of messing up your body.

You could see a spike in your blood sugar levels if you overeat mangoes or are not able to manage your cravings.

Dont go by free Internet gyan on mangoes are good for everyone. It is not for all .

Be more careful if you are a diabetic.

Mango is a great fruit. It provides a good source of dietary fibre and an excellent source of beta carotene(VitaminA), vitamin C and vitamin E in our diet. It has high amount of natural sugar & low glycemic Index.

Large intake of mango can lead to spikes in blood sugar level. Prolonged spike in blood sugar level leads to worsening of diabetic symptoms.

As a dietitian, I recommend maximum 100-120g of mango a day which equals to 1-2 medium slice. Mango can best be consumed as a mid meal snack. Diabetics should avoid consumption of mango with their main meals.

Inclusion of mango in a diabetic person’s diet should always be under strict supervision of a diabetologist or a trained dietitian. A trained dietitian plans mango in the diet, after evenly distributing the calories in the daily meal plan and ensuring that the sugar does not spike, thus, avoiding complications which may arise due to inappropriate consumption of mango.

Pumpkin seeds may be small, but they’re packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc. Because of this, they have been associated with several health benefits.
Listed here are some of the Health Benefits of Pumpkin Seeds
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Tomato Fever or Tomato Flu is a rare kind of virus that attacks only children. The causative agent of the virus is not confirmed yet whether it's a viral or bacterial infection.
The blisters look red and swollen like tomatoes... Hence named Tomato Flu.
Here are the symptoms of Tomato Flu and the measures how to take care of it.

Here are the Top 5 Essential Nutrition for your body
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Client Transformation! 💯🔥
She has been doing my program for quite a time and the best thing is the clarity she has in her mind about her goals and the discipline she has in her routines and her lifestyle. 🤩
So proud of you! Keep it up!

Some Weight Loss Truth

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Some Healthy Eating Tips during Pregnancy

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First-time moms are usually more worried and skeptical about what to eat and what to avoid.

✅ To have a healthy pregnancy, one should eat a nutritious diet, exercise regularly and get enough sleep.

📞 Consult us to get your pregnancy diet today.

Insufficient Daily water intake continues to be a concern for lot of people who I consult.

It’s a general condition too when I ask the audience during my health sessions.

We just ignore drinking sufficient water every day.

The color of your p*e will also help you determine your hydration levels.

Inadequate hydration will lead to dark yellow or concentrated urine.

Nutrition myths vs facts
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Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.
Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet.
Protein is not only about quantity but also quality.
Let us scroll through some of the ways to increase protein intake.
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Foods that are rich in magnesium may help a person to feel calmer. 😌

Let us scroll through this amazing list of foods that help us to relieve anxiety and calm ourselves. 🍽

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⚡️ Apply for the Dietetic Internship Program ⚡️
📣 Shout-out to all the hard-working fresh Nutrition & Dietetics graduates. Grab this opportunity to learn through an online platform.
🚀 2 Months in-depth training program in Nutrition and Dietetics.
📃 Certificate of Completion will be awarded at the end of the internship.
Mode: In-Office/Online
Important: Applicants must have completed their bachelor's degree in Nutrition & Dietetics.
Drop your resume at:
Email - [email protected] or
WhatsApp- +91- 9599965490.

CLIENT TESTIMONIAL

Progress not perfection is the only way to bridge the gap between your ability and your ambition.

Time Taken - 4 Months
Weight loss - 10 kgs
Inch loss - Tremendous
City - Amritsar

"I gained weight in last couple of years which was really affecting my looks and personality. And the irony is that I was so slim during my high school years that my friends used to ask me if I would ever gain some weight! But now this gained weight was affecting my health too. I was suffering from high Blood pressure & diabetes.

Then I came to know about Mrs. Mahima Aggarwal who is a nutritionist and she adviced me with a balanced diet plan and some workout which would help me reduce this weight. I followed the diet chart & did simple exercises recommended by her & I walked 8000-10000 steps daily, and all of this have helped me reduce my weight by 10 kgs and still more to drop till I reach my desired weight. Moreover I learnt portion control what is healthy for me and what is not and I ate healthy veggies and fruits which all were included in her diet plan.

Mahima always motivated me & stayed in contact 24*7 and never let me loose hope though I wanted to quit several times. She made the diet plan according to my taste and preferences. She really deserves the credit for my weight loss journey.
A big thanks to her.

Let the vibrancy and color of this season brighten up your life.
Happy Makar Sankranti

This Dietitics Day - enlighten yourself to the knowledge of right diet.
Stay healthy! Stay Safe!