Dietitian Sheetal Ruparel
Accredited Dietitian of Singapore | Certified Diabetes Educator | Certified low FODMAP Dietitian
02/08/2022
Delicious hydration:
When the body needs water our brains send the signal of thirst โ an essential survival mechanism that maintains fluid balance. ๐ง
Having a pre-filled water flask always on hand is one of the best habits we can practice to ensure proper hydration, but even with the super sleek containers available today, most people still do not achieve adequate water intake. ๐
We love you water, but sometimes weโre looking for something a little lessโฆmeh. The requisite lemon wedge is always nice, but weโre often left wanting more.
FOLLOW THIS SIMPLE FORMULA:
๐ฆ Muddled fruit
๐ฆ Herbs
๐ฆ Liquid base
๐ฆ Citrus
๐ฆ Add-ins
Swipe to explore the details for implementing our simple formula to transform your water into a libation!๐คฉ
20/07/2022
3 simple cost effective ways to help you eat the rainbow!
Let us know your favorite purple vegetable! ๐๐ปโ โ โ โ โ โ โ โ โ
โ โ โ โ โ โ โ
Purple cabbage gets overlooked and is often an afterthought added to salads ๐ฅ. Why not make it the main event?
There are plenty of reasons why you should -
๐๐ปfiber
๐๐ปpowerful phytochemicals
๐๐ปavailability
๐๐ปcost
๐๐ปease of preparation
to name a few.
As a cruciferous vegetable, cabbage has a bitter flavor ๐ that is tempered with cooking. Shredding finely can also help cut the bitter edge. Try these combos:โ โ โ โ โ โ โ โ โ
โ โ โ โ โ โ โ โ
โ
Sautรฉ with chopped apple ๐
โ
Shred and toss with balsamic vinaigretteโ โ โ โ โ โ โ โ โ
โ
Cut into wedges and roast with chopped pears ๐โ โ โ โ โ
โ
Steam and drizzle with maple ๐ mustard vinaigretteโ โ
Let me know what's your favourite choice in the comments below:
A: Red Cabbage Saladโ โ โ โ
B: Red Cabbage Soupโ
C: Red Cabbage Coleslaw
โ โ โ โ โ โ โ โ โ
19/07/2022
๐ค Why arenโt more people able to change their eating behaviors? ๐ต๐ผโโ๏ธ Here's what evidence suggests - ๐ฎ๐ป๐ฑ ๐ถ๐'๐ ๐ป๐ผ๐ ๐๐ถ๐น๐น-๐ฝ๐ผ๐๐ฒ๐ฟ.
โ โ โ โ โ โ โ โ โ
Itโs clear that one of the biggest barriers to healthier eating is the ๐น๐ฎ๐ฐ๐ธ ๐ผ๐ณ ๐ฐ๐ผ๐ผ๐ธ๐ถ๐ป๐ด ๐๐ธ๐ถ๐น๐น๐ and the ๐ฐ๐ผ๐ป๐ณ๐ถ๐ฑ๐ฒ๐ป๐ฐ๐ฒ ๐ป๐ฒ๐ฒ๐ฑ๐ฒ๐ฑ ๐๐ผ ๐ฎ๐ฝ๐ฝ๐น๐ ๐๐ต๐ฒ๐บ. These barriers can make cooking meals stressful and stress in the kitchen is just no fun.๐ฐ
โ โ โ โ โ โ โ โ
It's not surprising that evidence suggests that improving both cooking knowledge and skills can significantly increase healthy food intake. So what is a struggling home cook to do?
Find a practitioner who incorporates food experience and culinary guidance into nutrition counseling and education services. This can have the greatest impact on reducing stress in the kitchen.
As a nutrition professional, I maintain a conversation around food - not carbs, protein, and fat. It's not that macros are not important - they certainly are. But you don't eat macros, you EAT FOOD. ๐
โ โ โ โ โ โ โ โ โ
Providing you with the tools and resources you need to cook simple, delicious meals can have the greatest impact on your health.โ
โ โ โ โ โ โ โ โ โ
So join the culinary nutrition revolution ๐ฉโ๐ณ๐ฝ๐ช! We're with you every step of the way supporting you in meeting your health goals with simple, delicious food ๐ฅฌ๐๐๐ฅฆ๐
๐๐๐ ๐ฅญ๐ฅโ
โ โ โ โ โ โ โ โ โ
13/07/2022
SAVE THIS POST: Get off the struggle bus ๐ of snacking.
"To snack or not to snack?" ๐คThat is NOT the question. The question is, "What is the anatomy of your snack?" because that is infinitely more important.
Not only does snacking satisfy hunger, but it helps stabilize blood sugar levels, boost metabolism, and gives you more opportunities to get all the nutrients you need.
Here is an easy formula for snack creation that is delicious and satisfying - win, win! ๐
The ideal "smart" snack should be a nutritionally balanced mini-meal of about 200 calories or less, and consist of a carbohydrate, protein, and a fat. This combination of all three macronutrients is crucial to ensure that you will keep your energy levels stable and feel satisfied until your next meal.
Swipe to view our guide and use a quick reference for putting together healthy and satisfying snacks.
Hereโs my personal accountability post (aka an update on my 2022 goals).
So far, Iโm โdoing great with my meal prep โ havenโt missed a week and even managed to work in some special meals!โ
My biggest hurdle has been consistency.
BUT โฆ
Hereโs what I did about it:
1. ๐ ๐ฒ๐ฎ๐น ๐ฃ๐ฟ๐ฒ๐ฝ: Planning simple easy quick recipes. Planning 50% no-cook recipes has helped save time.
2. ๐๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ: I switched to indoor workouts as much as possible. as part of my daily routine.
3. ๐ ๐ฒ๐ฑ๐ถ๐๐ฎ๐๐ถ๐ผ๐ป: Start the day with meditation and end the day with meditation. This helps me with no screen time.
And I havenโt looked back since! Obstacles will ALWAYS try to get in the way. The trick is to find a solution as soon as you can.
How are you doing on your goals for 2022? What obstacles have you overcome? Let me know in the comments. โฌ๏ธโฌ๏ธโฌ๏ธ
Click link in bio โฆ. Book a free clarity call to achieve your health goals!
https://bit.ly/bookafreeclairtycallwithSheetal
13/01/2022
13/01/2022
13/01/2022
13/01/2022
This year during the season of harvest may you overcome the lil voice inside you that STOPS you from being the Healthiest Version of YOU!
Let's build sustainable healthy habits at a time!
Are you ready for achieving your goals???
Do you have a fail-proof plan?
Come join me at the Healthy Goal Setting workshop!!!
Click https://bit.ly/thsgoal2022 or the link in bio to set yourself for success!!!
Happy Pongal, Lohri, Makar Sankranti, Bihu๐ช ๐ช ๐ช
10/01/2022
Are you ready to in 2022?
Here is a Free 5-day Clean it Up Challenge just for you!
Join the exclusive private Facebook group - https://bit.ly/resethealth2022? NOW!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ฎ๐ญ: ๐๐ฟ๐ฒ๐ฎ๐๐ฒ ๐ฎ ๐๐๐๐๐ง ๐๐๐ฐ๐ฐ๐ฒ๐๐ ๐ท๐ผ๐๐ฟ๐ป๐ฎ๐น
๐๐ข๐๐: ๐๐ต๐ผ๐ผ๐๐ฒ ๐ต๐ฎ๐ฏ๐ถ๐๐ ๐ณ๐ผ๐ฟ ๐๐ต๐ฒ ๐บ๐ผ๐ป๐๐ต ๐ฎ๐ป๐ฑ ๐ฎ๐ฐ๐ฐ๐ผ๐บ๐ฝ๐น๐ถ๐๐ต ๐๐ต๐ฒ๐บ ๐ฒ๐ฎ๐ฐ๐ต ๐ฑ๐ฎ๐
1๏ธโฃ Choose 1 Habit to ๐ก๐ข๐จ๐ฅ๐๐ฆ๐
2๏ธโฃ Choose 1 Habit to ๐๐ ๐๐๐ง๐๐ฉ๐
3๏ธโฃ Choose 1 Habit to ๐ฅ๐๐๐๐๐ฆ๐ ๐ฆ๐ง๐ฅ๐๐ฆ๐ฆ
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share which habits you will start from today
2๏ธโฃ Tag your friends who would love to be your habit buddy
3๏ธโฃ Share a picture of you enjoying a no salt dish this holiday season and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ฎ๐ฌ: ๐ฆ๐ฎ๐ ๐ก๐ข ๐๐ผ ๐ฒ๐
๐๐ฟ๐ฎ ๐ฆ๐๐๐ง
๐๐ข๐๐: Squeeze lime first before adding salt to meals
๐๐ฒ๐ป๐ฒ๐ณ๐ถ๐๐ ๐ผ๐ณ ๐บ๐ถ๐ป๐ถ๐บ๐ถ๐๐ถ๐ป๐ด ๐๐ฎ๐น๐:
โ
Improved heart health
โ
IReduced swelling
โ
Reduced swelling on face and legs
โ
Feel lighter, fresher and younger
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share what is your biggest challenge to minimising salt
2๏ธโฃ Tag your friends who would love to have a stronger heart
3๏ธโฃ Share a picture of you enjoying a no salt dish this holiday season and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ญ9: ๐พ๐ง๐๐๐ฉ๐ ๐ ๐ง๐๐ฎ๐ฉ๐๐ข ๐๐ฃ ๐ก๐๐๐
๐๐ข๐๐: ๐ง๐ฟ๐ ๐ฎ๐ป๐ฑ ๐ฒ๐ฎ๐ ๐๐ผ๐๐ฟ ๐บ๐ฒ๐ฎ๐น๐ ๐ฎ๐ ๐๐ต๐ฒ ๐๐ฎ๐บ๐ฒ ๐๐ถ๐บ๐ฒ ๐ฒ๐๐ฒ๐ฟ๐ ๐ฑ๐ฎ๐
๐๐ฒ๐ป๐ฒ๐ณ๐ถ๐๐ ๐ผ๐ณ ๐ฎ ๐ฟ๐ต๐๐๐ต๐บ๐ถ๐ฐ ๐น๐ถ๐ณ๐ฒ๐๐๐๐น๐ฒ:
โ
Improved hormonal balance
โ
Improved digestion
โ
Prevent acidity
โ
Decrease constipation
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share what is your biggest challenge to having a rhythmic life
2๏ธโฃ Tag your friends who would love to have a rhythm in life
3๏ธโฃ Share a picture of you enjoying a rhythmic life this holiday season and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ญ๐ด: ๐พ๐ง๐๐๐ฉ๐ ๐ ๐ง๐๐ฎ๐ฉ๐๐ข ๐๐ฃ ๐ก๐๐๐
๐๐ข๐๐: ๐ง๐ฟ๐ ๐ฎ๐ป๐ฑ ๐ฒ๐ฎ๐ ๐๐ผ๐๐ฟ ๐บ๐ฒ๐ฎ๐น๐ ๐ฎ๐ ๐๐ต๐ฒ ๐๐ฎ๐บ๐ฒ ๐๐ถ๐บ๐ฒ ๐ฒ๐๐ฒ๐ฟ๐ ๐ฑ๐ฎ๐
๐๐ฒ๐ป๐ฒ๐ณ๐ถ๐๐ ๐ผ๐ณ ๐ฎ ๐ฟ๐ต๐๐๐ต๐บ๐ถ๐ฐ ๐น๐ถ๐ณ๐ฒ๐๐๐๐น๐ฒ:
โ
Improved hormonal balance
โ
Improved digestion
โ
Prevent acidity
โ
Decrease constipation
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share what is your biggest challenge to having a rhythmic life
2๏ธโฃ Tag your friends who would love to have a rhythm in life
3๏ธโฃ Share a picture of you enjoying a rhythmic life this holiday season and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐๐ฎ๐ ๐ญ๐ณ: ๐๐ข๐๐ง๐ฉ ๐จ๐ฃ๐๐๐ ๐๐ฃ๐ ๐๐๐๐ ๐จ ๐๐ค๐ง ๐ฉ๐๐ ๐๐ค๐ก๐๐๐๐ฎ ๐จ๐๐๐จ๐ค๐ฃ
๐๐ข๐๐: ๐๐ผ๐น๐น๐ผ๐ ๐๐ต๐ฒ ๐ด๐ฌ/๐ฎ๐ฌ ๐ฟ๐๐น๐ฒ
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share which tip will you follow this holiday season
2๏ธโฃ Tag your friends who love to have a very merry XMAS
3๏ธโฃ Share a picture of you enjoying this holiday season and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
๐งโโ๏ธSave this post๐งโโ๏ธ
Easy steps to do Vajarasan
Do Vajarasan for 10 minutes after every main meal
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ญ๐จ: ๐๐๐๐๐ง๐๐จ๐๐ฃ ๐๐๐ฉ๐๐ง ๐๐ซ๐๐ง๐ฎ ๐ข๐๐๐ฃ ๐ข๐๐๐ก ๐ข๐๐๐ก
๐๐ข๐๐: ๐ญ๐ฌ ๐บ๐ถ๐ป๐๐๐ฒ๐ ๐ผ๐ณ ๐๐ฎ๐ท๐ฎ๐ฟ๐๐ฎ๐ป ๐ฎ๐ณ๐๐ฒ๐ฟ ๐ฒ๐๐ฒ๐ฟ๐ ๐บ๐ฎ๐ถ๐ป ๐บ๐ฒ๐ฎ๐น
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share if you can sit in Vajarasan
2๏ธโฃ Tag your friends who enjoy yoga
3๏ธโฃ Share a picture of you sitting in Vajarasan and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐๐ฎ๐ ๐ญ๐ฑ: ๐๐๐ซ๐ ๐ ๐๐๐๐๐๐๐๐๐พ๐๐๐๐ ๐๐๐ฎ
๐๐ข๐๐: ๐ญ ๐ฝ๐ผ๐ฟ๐๐ถ๐ผ๐ป ๐ผ๐ณ ๐ฝ๐ฟ๐ผ๐๐ฒ๐ถ๐ป ๐ฎ๐ ๐ฒ๐๐ฒ๐ฟ๐ ๐บ๐ฒ๐ฎ๐น
๐๐ป๐ผ๐ ๐๐ผ๐๐ฟ ๐ฝ๐ฟ๐ผ๐๐ฒ๐ถ๐ป๐:
โ
First class protein sources: Milk and milk products, Egg, Meat, Fish
โ
Vegetarian protein sources: Always choose 1 portion of cereals and 1 portion of pulse such as rajma chawal, dal dhokli, sambhar rice etc
โ
Vegan protein sources: Tofu, pea protein paneer, pea protein cheese
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share if you found these tips useful
2๏ธโฃ Tag your friends who love eating protein with you
3๏ธโฃ Share a picture of your choice of protein and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ญ๐ฐ: ๐ ๐ฐ๐น๐ฒ๐ฎ๐ป ๐ด๐๐ ๐ถ๐ ๐ฎ ๐ต๐ฎ๐ฝ๐ฝ๐ ๐ด๐๐
๐๐ข๐๐: ๐๐ฒ๐'๐ ๐๐๐๐๐
๐๐๐๐ก๐๐๐ฉ๐๐ค๐ฃ๐จ ๐๐ค๐ง ๐ฉ๐ค๐๐๐ฎ
๐ค How many cups of coffee or tea do I have in a day? ( 1 cup =150 ml)
๐ค What shall I have to replace 50% of my cups of coffee or tea?
๐ค Shall I have mint and ginger herbal teas?
๐ค Whom do I have coffee or tea with?
๐ค Could I swap it for simple lukewarm water?
๐ค Is morning tea or coffee more important than evening tea or coffee? Which is easier to replace?
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share if you found these tips useful
2๏ธโฃ Tag your ATC ( Anytime chai or coffee) friends
3๏ธโฃ Share a picture of your herbal drink or warm water and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ญ๐ฏ: ๐ ๐ฐ๐น๐ฒ๐ฎ๐ป ๐ด๐๐ ๐ถ๐ ๐ฎ ๐ต๐ฎ๐ฝ๐ฝ๐ ๐ด๐๐
๐๐ข๐๐: ๐ฆ๐ฎ๐ ๐ก๐ขโ ๐๐ผ ๐๐ผ๐ฏ๐ฎ๐ฐ๐ฐ๐ผ
๐ฆ๐ฎ๐ ๐ก๐ข ๐๐ผ
โActive Smoking
โ Passive Smoking
โ Chewing To***co
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share if you found these tips useful
2๏ธโฃ Tag your friend
3๏ธโฃ Share a picture of saying NO to an environment filled with To***co and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ญ๐ฎ: ๐ ๐ฐ๐น๐ฒ๐ฎ๐ป ๐ด๐๐ ๐ถ๐ ๐ฎ ๐ต๐ฎ๐ฝ๐ฝ๐ ๐ด๐๐
๐๐ข๐๐: ๐๐๐ผ๐ถ๐ฑ ๐๐๐๐ข๐๐ข๐
๐๐ง๐ค-๐๐๐ฅ
๐ก Cut down alcohol by 50% every week
๐ก Choose to consume alcohol only if absolutely necessary for work
๐ก Choose to reduce the number of serves per day
๐ก Make smart food choices with alcohol
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share if you found these tips useful
2๏ธโฃ Tag your friend who could be your detox buddy. Bonus points for tagging more friends
3๏ธโฃ Share a picture of a meal without alcohol and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ญ๐ญ: ๐ ๐ฐ๐น๐ฒ๐ฎ๐ป ๐ด๐๐ ๐ถ๐ ๐ฎ ๐ต๐ฎ๐ฝ๐ฝ๐ ๐ด๐๐
๐๐ข๐๐: ๐๐๐ผ๐ถ๐ฑ ๐ฎ๐ฑ๐ฑ๐ฒ๐ฑ ๐๐๐ด๐ฎ๐ฟ ๐ถ๐ป ๐๐ผ๐๐ฟ ๐ณ๐ผ๐ผ๐ฑ
๐๐ผ๐ผ๐ฑ๐ ๐ต๐ถ๐ด๐ต ๐ถ๐ป ๐ฎ๐ฑ๐ฑ๐ฒ๐ฑ ๐๐๐ด๐ฎ๐ฟ ๐๐ต๐ฎ๐ ๐ฐ๐ฎ๐ป ๐ฏ๐ฒ ๐ฒ๐ฎ๐๐ถ๐น๐ ๐ฎ๐๐ผ๐ถ๐ฑ๐ฒ๐ฑ ๐ฎ๐ฟ๐ฒ:
โ White sugar
โ Raw or brown sugar
โ Honey
โAgave nectar
โJaggery
โHidden sugar in processed foods
โBakery products
โBiscuits
โJams
โFoods with High Fructose Corn Syrup
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Which form of sugar can you easily eliminate
2๏ธโฃ Tag your friend who would enjoy a healthy gut. Bonus points for tagging more friends
3๏ธโฃ Share a picture of your no sugar choice and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
21 days of FITMAS 2021 Day 11
25/12/2021
Wish you and your family a very merry Christmas ๐
Merry Christmas ๐
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ 10: ๐ ๐ฐ๐น๐ฒ๐ฎ๐ป ๐ด๐๐ ๐ถ๐ ๐ฎ ๐ต๐ฎ๐ฝ๐ฝ๐ ๐ด๐๐
๐๐ข๐๐: ๐๐ต๐ผ๐ผ๐๐ฒ ๐ญ - ๐ฎ ๐ฝ๐ฟ๐ผ๐ฏ๐ถ๐ผ๐๐ถ๐ฐ ๐ณ๐ผ๐ผ๐ฑ ๐ฑ๐ฎ๐ถ๐น๐
๐ฃ๐ฟ๐ผ๐ฏ๐ถ๐ผ๐๐ถ๐ฐ ๐ณ๐ผ๐ผ๐ฑ๐ ๐ฎ๐ฟ๐ฒ:
โ
Yogurt
โ
Buttermilk
โ
Sourdough bread
โ
Cottage cheese
โ
Kombucha
โ
Tempeh
โ
Fermented pickles
โ
Fermented sauerkraut
โ
Kimchi
โ
Miso soup
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Which probiotic is or can be a part of your meals
2๏ธโฃ Tag your friend who would enjoys a healthy gut. Bonus points for tagging more friends
3๏ธโฃ Share a picture of your snack and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ต: ๐ ๐ฐ๐น๐ฒ๐ฎ๐ป ๐ด๐๐ ๐ถ๐ ๐ฎ ๐ต๐ฎ๐ฝ๐ฝ๐ ๐ด๐๐
๐๐ข๐๐: ๐๐ต๐ผ๐ผ๐๐ฒ ๐ญ - ๐ฎ ๐ฝ๐ฟ๐ฒ๐ฏ๐ถ๐ผ๐๐ถ๐ฐ ๐ณ๐ผ๐ผ๐ฑ ๐ฑ๐ฎ๐ถ๐น๐
Fruits
๐ ๐ ๐
Vegetables
๐
๐ง
๐ง
Artichokes
Asparagus
Leeks
๐ฅฌGreen leafy vegetables
Whole grains and pulses
Barley
Oats
Wheat
Beans ( legumes and pulses)
Pro Tip:
1๏ธโฃStep up your prebiotic intake gradually
2๏ธโฃ Chew your food thoroughly
3๏ธโฃDrink adequate water and keep yourself hydrated
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Choose prebiotic fruits as a snack today
2๏ธโฃ Tag your friend who would enjoy a healthy gut. Bonus points for tagging more friends
3๏ธโฃ Share a picture of your snack and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ด: ๐ ๐ฐ๐น๐ฒ๐ฎ๐ป ๐ด๐๐ ๐ถ๐ ๐ฎ ๐ต๐ฎ๐ฝ๐ฝ๐ ๐ด๐๐
๐๐ข๐๐: ๐๐ต๐ผ๐ผ๐๐ฒ ๐๐ถ๐ด๐ต ๐๐ถ๐ฏ๐ฟ๐ฒ ๐๐ผ๐ผ๐ฑ๐
โ
๐๐ฒ๐ฎ๐น๐๐ต๐ถ๐ฒ๐ฟ ๐ฐ๐ต๐ผ๐ถ๐ฐ๐ฒโ
โ
Whole grains
โ
Millets
โ
Sprouts
โ
Pulses
โ
Green leafy vegetables
โ
Whole fruits - prefer fibrous fruits
Pro Tip:
1๏ธโฃStep up your fibre intake gradually
2๏ธโฃ Chew your food thoroughly
3๏ธโฃDrink adequate water and keep yourself hydrated
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Choose whole foods at every meal
2๏ธโฃ Tag your friend who would enjoy a healthy gut. Bonus points for tagging more friends
3๏ธโฃ Share a picture of your meal and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ณ: ๐๐ผ๐บ๐บ๐ถ๐ ๐๐ผ ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ถ๐ป๐ด ๐ฒ๐ฌ ๐บ๐ถ๐ป๐๐๐ฒ๐ ๐ฎ ๐ฑ๐ฎ๐!
๐ช๐ต๐ ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ?
๐ง Clears the mind
๐ง Reduces anxiety and depression
๐ง Lifts your mood
โค๏ธ Improves heart health
โค๏ธ Reduce blood pressure
โค๏ธ Improveโซ โซ โซ your good cholesterol
๐ฉธ Improve blood glucose levels
โฏ๏ธ Improve your hormone balance
๐๐ผ๐ ๐๐ผ ๐บ๐ฎ๐ธ๐ฒ ๐ถ๐ ๐ณ๐๐ป?
๐ Prep your clothes๐ ๐ ๐งฆ at night
โฐ Keep an alarm
5๏ธโฃ Follow the 5 minute rule by Mel Robbins and step out of ๐๏ธ
๐ Accomplish 6๏ธโฃ 0๏ธโฃ minutes of exercise first thing in the ๐
๐ง Create your exercise or walking playlist
๐ Listen to your audiobook of the week
๐ง๐ฎ๐๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐!
1๏ธโฃ Share your favourite exercise๐ ๐ธ ๐ โฝ ๐ ๐โโ๏ธ ๐โโ๏ธ
2๏ธโฃ Tag your exercise buddy. Bonus points for tagging more friends
3๏ธโฃ Share a picture of you exercising or your step count for the day and tag and/or
Spread the joy of Christmas ๐
and win ๐
๐ช๐ต๐ฎ๐ ๐ฑ๐ผ ๐๐ผ๐ ๐๐ถ๐ป?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho!!! FITMAS 2021!
๐ฟ๐๐ฎ ๐ฒ: ๐๐ฎ๐ ๐บ๐ถ๐ป๐ฑ๐ณ๐๐น๐น๐
๐๐ผ๐ฎ๐น - ๐๐ฎ๐ ๐๐น๐ผ๐๐น๐
๐๐ผ๐ ๐๐ผ ๐บ๐ฎ๐ธ๐ฒ ๐ถ๐ ๐ณ๐๐ป?
๐ Enjoy every morsel of food.
โ Block 20 - 25 minutes for mealtimes
๐ต Ensure you leave all gadgets aside
3๏ธโฃ 2๏ธโฃ Chew every bite 32 times.
๐ Always remind yourself to eat slowly
Tasks for today!
1๏ธโฃ Share are you a slow eater or a fast eater
2๏ธโฃ Tag 1 friend who enjoys eating food slowly๐ Bonus points for tagging more friends
3๏ธโฃ Share a picture of your dinner and tag and/or
Spread the joy of Christmas ๐
and win ๐
What do you win?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
Ho Ho Ho! FITMAS 2021!
๐ฟ๐๐ฎ ๐ฑ: ๐ฆ๐น๐ฒ๐ฒ๐ฝ๐ถ๐ป๐ด ๐ฅ๐ถ๐ด๐ต๐!
๐๐ผ๐ฎ๐น - ๐ฆ๐น๐ฒ๐ฒ๐ฝ ๐ฒ - ๐ด ๐ต๐ผ๐๐ฟ๐ ๐ฎ๐ ๐๐ต๐ฒ ๐๐ฎ๐บ๐ฒ ๐๐ถ๐บ๐ฒ ๐ฒ๐๐ฒ๐ฟ๐ ๐ฑ๐ฎ๐๐ด ๐ด ๐ด
๐๐ผ๐ ๐๐ผ ๐บ๐ฎ๐ธ๐ฒ ๐ถ๐ ๐ณ๐๐ป?
๐ด Sleep at the same time every day
๐ด Have your last meal 3 hours before bedtime
๐ด Enjoy no-screen time for 1 hour before bedtime
๐ก to enjoy no screen time
๐ต Listen to calming music...I love listening to old melodious Bollywood songs
๐ Prep for the next day
๐ Write your gratitude journal
โ
Write your daily affirmations
๐ผ Listen to guided meditations
Tasks for today!
1๏ธโฃ Share your ๐ก for no screen time
2๏ธโฃ Tag 1 friend who dearly needs to sleep better. Bonus points for tagging more friends
3๏ธโฃ Share a picture of your snack and tag and/or
Spread the joy of Christmas ๐
and win ๐
What do you win?
๐ 1-month free consultation with
๐ 60 healthy recipe guide
๐ Access to VIP 14-day sugar-free challenge
๐ Access to Hidden Salt and Sugar Challenge
๐ Access to the super special plant-based nutritious protein-rich recipes book
Ho Ho Ho!!!
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