Sagar Vasamreddy, Nutritionist

Eating 2 incomplete proteins together gives all 9 amino acids eg : grains & legumes, vegetables and grains, nuts & dairy etc..

* Soak mangoes in water for 30 mins before consumption
* Prefer local variety
* Prepare Mango milk shakes and lassi for children 👫
* Have Mango instead of dark chocolates and fibre biscuits

From Boosting immunity to preventing cancer, its benefits are immeasurable.
Include Moringa leaves in your diet atleast 2 times a week.

According to Ayurveda Moringa leaves ( Munagaaku ) can prevent and treat over 100 diseases,

Moringa leaves is a reservoir of Nutrients :
with 4 TIMES MORE PROTEIN than Eggs,
3 TIMES MORE POTASSIUM than bananas,
4 TIMES MORE CALCIUM than milk,
4 TIMES MORE VITAMIN -A than carrots,
4 TIMES MORE FIBER than oats,

From Boosting immunity to preventing cancer, its benefits are immeasurable.
Include Moringa leaves in your diet atleast 2 times a week.

Normally most of us eat more of carbohydrates, fats and less of protein, fiber.
And when we start working towards losing weight, we avoid carbohydrates and fats and increase proteins and fiber big way. Well, if you are trying to lose weight this way, may be you are looking for faster and quick results in your weighing scale ; you might be losing health to weight ;
Remember when you are hungry, your body needs nutrients not just calories.
BALANCE IS KEY.
Right balance in the diet gives you all the nutrients that are vital for your body.
It might take little time but you will enjoy vibrant health at the same time lose weight as a by product.

https://bit.ly/2ypXazp, use the link to register for the webinar

" SUNLIGHT ADDS LIFE TO YOUR BODY "
Expose yourself to 15 minutes of sunlight everyday.
Best time for sunlight is 30 minutes after sunrise and 30 minutes before sunset, that orange coloured sunlight.

VITAMIN - D can modulate the innate and adaptive immune responses. Deficiency of Vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.

Expose yourself to 10 minutes of early morning and early evening orange colour sun rays for Vitamin - D and boosting immunity.

The following are some of the foods that are rich in Vitamin D :

Vitamin - D2 ( plant sources )
* Mushrooms
* Soyabean
* Sesame seeds
* Ragi
* Curry leaves
* Baby corn
* Maize

Vitamin- D3 ( animal sources )
* Oily fish like salmon, tuna
* Egg yolk
* Butter
* Liver

You can also includes Vitamin - D through supplementation. Prophylactic doses of 2000 IU per day can be taken.

Have HOMEMADE SWEETS this diwali :
home made sweets are a unique combination of pulses, millets, grains, nuts, coconut, ghee etc..these preparations have low glycemic index and are nutrient dense. Involve children in preparing home made sweets, what you will see is lot of FUN & LAUGHTER.....🤗🤩😄 ( no chocolates and outside sweets for kids )
# HAPPY DIWALI

PREDIABETICS

According to the survey by Dept of Diabetalogy, there are 100 million PREDIABETIC people in India.

Do you check your sugar levels atleast once in a year ??
* before fasting :
70 to 99 mg/dl ( normal )
100 to 124 mg/dl ( PREDIABETIC )
125 + ( diabetic )

* after fasting ( 2 hours post meal ) :
110 to 139 mg/dl ( normal )
140 to 199 mg/dl ( PREDIABETIC )
200+ ( diabetic )

It is from prediabetic phase the damage of the organs happen

* three main reasons for prediabetics :
1. unhealthy and irregular sleep patterns ( are you sleeping before 10:30pm ??? )
2. lack of timely & nutritious meal ( are you eating in time ?? )
3. lack of activity ( do you exercise for atleast 150 mins per week ?? )

* risk factors :
1. if your waist circumference is increasing year after year ( the more the distance of your navel from your waist the more you are at the risk of metabolic diseases )
2. if you already have family history of diabetics in your family ( for your parents and grandparents )
3. if you are obese or have conditions like non alcoholic fatty liver, pcos ( females ) , thyroid, sleep disorders ( especially teenagers )

# dont ignore prediabetics

for more details and free consultation, call or watsup @ 9032120772

sagar vasamreddy,
Nutritionist.

Celebrate Diwali in a more healthy way. Diet plans upto 30% off. Call or watsup @ 9032120772 for more details.

2nd session this month on Women's Health, Beats fitness studios, Iskcon branch, Tirupati

Session on WOMEN'S HEALTH in Beats Fitness Studio, kurnool

Session on "HEALTHY LIVING" in Beats fitness studio - Kurnool

Cholesterol and Heart health - Fact check

1. Cholesterol is a NUTRIENT that is not a concern for overconsumption - latest guidelines by USDA (April 2015), reversing their stand of 30 years.

2. Cholesterol plays a crucial role in synthesis of Vitamin D and also s*x hormones. Reduced consumption of fats like Ghee, has been accompanied with increase in Vitamin D deficiencies and infertility clinics.

3. If you eat good quality of fats (Ghee, nuts, dairy, oils like groundnut, seasame, coconut, mustard) it helps your liver to regulate production of cholesterol.

4. Vegetarian sources DO NOT have cholesterol. Kaju, for example, is excellent for heart health. It is a great BP regulator and keeps the arteries healthy and their elasticity intact.

Do you eat in time (especially breakfast) ??
Do you exercise at least 150 minutes a week ??
Do you have adequate sleep ??
Do you eat different colors of fruits an vegetables everyday ??

Sagar Vasamreddy, Nutritionist's cover photo

PHYTONUTRIENTS
Phytonutrients are naturally occurring compounds found in the plants we eat. They play many roles in plants, but in general they function as a defense mechanism to help plants survive and reproduce.

For humans, a diet rich in phytonutrients also have a number of defense and protective mechanisms – which helps make us more resilient to the kinds of stresses we encounter in day-to-day life.

Diets rich in plant foods provide people with a high degree of health throughout life.

Health Awareness Program with BNIBillionaires Team at Royal Orchid, Central Bangalore

Sagar Vasamreddy, Nutritionist