nutritionist_sharayu

Constant support from these two strong women🤗😊
4 generation pic✅

The best gift we can give to our next generation is great health.
Legacy of good health must carry on to the next generation.

Tiny pretty things with big love🧡

D**k ladoo(डिंकाचे लाडू)
My kind of Diwali sweet.
Happy Diwali!

We are excited to announce our Promotion. We are Elevated to Most Powerful Position of the Universe - Parents of cutest BabyBoy

   

गणपती बाप्पा मोरया, पुढच्या वर्षी लवकर या....
उकडीचे मोदक
Bappa's favourite and mine too☺️😇🙏

गणपती बाप्पा मोरया 🙏
Happy Ganesh Chaturthi to All😇

Take care of your gut so your gut can take care of you.
- 70 percent of the immune system lives in the gut.
- The brain and gut communicate with each other. 
- Many sleep chemicals are produced in gut.
- Skin issues such as acne may be an indicator of internal imbalances. Because the skin is our largest organ, poor nutrition choices may show up there first. 

Hair care tips in Monsoon

Factors like increased humidity and acidic rainwater make your hair and scalp super dry, leading to problems such as dandruff and frizz. This is the main reason why so many people complain about an increase in hair fall during the monsoon season.

Hair fall can be easily avoided by practicing these simple hair care tips mentioned below –
1. Cover your hair in the rain
2. Wash your hair right after, if it gets wet in rain water
3. Avoid chemical treatments
4. Reduce heat styling
5. Load up on conditioner
6. Hot oil massage
7. Stay hydrated and eat healthy
8. Try protective hairstyles

How are you taking care of your hair in Monsoon season?

Monsoon Health
Monsoon Vibes...🌩️⛈️🌈💦

No matter how much we love the monsoon showers, it increases the chances of falling sick. These tips can make health better in this season.
* Consume clean water
Keep Mosquitoes Away, And Your Surroundings Clean
* Maintain good personal hygiene
* Focus on boosting your immunity
* Exercise regularly to stay fit

Stay tuned for interesting Monsoon health tips.

Crispy Bitter gourd😋😋
Don't like to eat bitter gourd/Karela, try this recipe you will love it. Serve this crispy bitter gourd along with your meal.
Bitter gourd having multiple health benefits. It's rich in antioxidants and having cancer fighting properties. It also helps in weight loss.

Nutrition: Are you including 5 colours of fruits and vegetables in your daily diet?
Share your colourful plate with me😊
Pictures copied from Nutrilite Instagram

Coconut Chutney
Coconut is highly nutritious.
The minerals in coconut are involved in many functions in your body.
Magnesium, copper, iron, selenium, Pottasium and phosphorus.
💚

Chickpeas Salad
Good source of Zinc and many more nutrition.

Steamed Modak with stuffing of fresh coconut and jaggery.
Jaggery is loaded with antioxidants and minerals like zinc and selenium, which help prevent free-radicals (responsible for early ageing). It helps boost resistance against infections, hence building stronger immunity.
suggested to consume jaggery in moderation, as it is slightly higher in calories. People who are diabetic or are following a weight loss diet should monitor their consumption of jaggery.
Coconut keeps digestive system heathy, stabilizes blood sugar levels and helps improve immunity.
Coconut and ghee provide benifits of good fats.
Do you like Modak?
😍

Finger Millet/Ragi/Nachni
How's your Calcium level??
Finger millet boasts the highest calcium content of all cereal grains.
It's not about how much calcium you include in your diet. It's about how much calcium is absorbed by your body from the sources you include in your diet.
It's important to understand that certain compounds derived from some foods can make calcium less available for absorption into the body.
Pregnant women, lactating mothers, menopause women, people doing heavy exercise need greater amounts of calcium would benefit from supplementation.
Found an amazing Calcium supplement from Nutrilite. It includes calcium from algal source found in the deep water, which is one of nature's most concentrated botanical sources of calcium. Supplement comes with benefits of Magnesium, Vitamin D and Zinc. Which is absolutely great in absorption.
For any details DM me.

Calcium 💪
When you think "calcium," you think "milk." But plenty of plant-based foods also supply calcium, and dried figs are a standout source of this mineral.
A half-cup serving of dried figs nets you 121 milligrams of calcium, or about 12 percent of your calcium needs for the day.

Jamun Shots😋
Jamun: Fruit of summer 😍
Jamun is a powerhouse of various nutritional components. It is loaded with a spectrum of vitamins including vitamin A, vitamin C, calcium, iron, fibre, magnesium, potassium, glucose, protein, carbohydrates and other essential nutrients.
Vitamin C has been shown to enhance iron absorption.

Cucumber 🥒
Stay cool, stay hydrated with green of summer .
It's still summer in North India🙃😅
Having source of vitamin K.
It can be included as a part of meal everyday.🙂

Beet Greens 🌿
******Vitamin K******
Beetroot leaves are as healthy and nutritious as beetroot itself

Beet greens are rich in vitamins C, K, A and B6

Beet greens are rich in antioxidants and have zero fat and cholesterol

Have a handful of nuts everyday!
Easily available and handy source of vitamin E😜.

For Vegetarian
One of the good source of vitamin D for vegetarians.

The sunshine vitamin.
Vitamin D
When our skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun's ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur.
Factors that can affect your ability to make vitamin D from sunlight include the time of day, your skin color, how far you live from the equator, how much skin you expose to sunlight and whether you're wearing sunscreen.
Best time to get exposed to the sun is between 11am and 1pm.
Stay tuned for benifits and more details of food sources🙂

Cherries
Cherries are a good source of vitamin C, potassium, fiber, and other nutrients that your body needs to function optimally.
Vitamin C: 18% of the Daily Value (DV)
All cherries are high in antioxidants and anti-inflammatory compounds, which may reduce chronic disease risk and promote overall health.
Vitamin c also support to boost our immunity.
Do include Vitamin C rich food in your diet.
Be safe and healthy!
What you include to get your vitamin c requirement?
Comment Like Share

Gooseberry
Drink this water to revitalize your body. Amla juice prepared by blending Amla with water is also an excellent way to consume Amlas. It is one of the richest sources of Vitamin C.

This is how Gooseberry (Amla) detox water helps:

*Boosts immunity
*Gets rid of acne
*Gives you stronger and healthier hair
*Reduces wrinkles and tightens the skin
*Maintains eye health and improves vision
*Helps in weight loss
̇d19

Vitamin B, a key player in maintaining cell health and keeping you energized.
Deficiencies of any of these can lead to health problems.
Certain groups, such as older adults and pregnant women, need larger amounts of some types of vitamin B.
Symptoms of a deficiency depend on what type of vitamin B you lack. They can range from fatigue and confusion to anemia or a compromised immune system. Skin rashes also can occur.
Vitamin B complex helps prevent infections and helps support or promote:
cell health
growth of red blood cells
energy levels
good eyesight
healthy brain function
good digestion
healthy appetite
proper nerve function
hormones and cholesterol production
cardiovascular health
muscle tone

Chickpeas
Chickpeas have an impressive nutrition profile.
It comes under legumes family. Legumes have amazing benifits for our health. One of the great nutrition factor is vitamin B6.

Rich and easily available source of Vitamin A: Carrot🥕
Today, I made carrot juice to stay hydrated with benifits of nutrition of carrot, also added little pumpkin seeds to get benefits of omega-3 fatty acids 😋

What is the best time to eat fruits?

Fruits should be included before 12 noon in your diet.
Eating fruits right after a meal is not a great idea, as it may not be digested properly. The nutrients may not be absorbed properly either. You need to leave a gap of at least 30 minutes between a meal and a fruit snack.
If you are including fruit before/after meal, Ideally one should eat fruits an hour before the meal and 2 hour after the meal.
At what time you eat Fruit?

Low calorie😃

Ways to stop sugar cravings.
In reference to my previous post.
👉High Protein
Although your brain can be a challenge to your willpower, there can be foods in your diet that trigger your longing for sugary foods. One dietary culprit is low protein intake. Because protein and fats slow the release of sugar into your bloodstream, when you don’t consume enough of them your blood sugar can rise and fall at an abnormal rate. .
👉High Fiber
Although fiber is not digested, it plays important roles beyond promoting regular bowel movements. One of them is maintaining satiety. Fiber takes a lot of space in your stomach without providing any calories, which can help you feel fuller with less food. A type of fiber called soluble fiber also absorbs a lot of liquid and forms a gel-like substance that makes you feel fuller. Soluble fiber also slows down the digestion process so you have a more even and sustained release of energy in the hours following your meal.

In fact, 1 cup (198 grams) of lentils provides you with around 18 grams of protein and 16 grams of fiber (19). Both these nutrients are thought to increase feelings of fullness. Thus, in theory, including legumes in your diet could help you feel fuller and reduce hunger-driven sugar cravings.
A simple way to boost your protein intake is to supplement.

What do you do to fulfill your protein requirements?
While doing a consultation, many of the people and my clients told me, I am eating dry fruits, paneer, sprouts, dal etc. I am having enough protein in my diet, I am taking care of everything but still I am facing some problems like hairfall, tiredness, skin problems, loss of muscle, fatty liver, fracture of bones etc…

What should I do else for that???
Most of us, not able to fulfill the nutritional gap of our body.

I will explain, Why it happens
Protein for adults per day:
Recommended Dietary Allowance (RDA): 0.8 grams of protein per kilogram and requirement will increase for pregnant women and also based on physical activities of adults.

Let's understand how much protein we can get protein from natural sources.

Calculation for sprouts and paneer: - Now if 100g of raw mung has 26g proteins and 100g of sprouted mung beans have 3g protein, then 220g of these sprouts should have around 7g of protein. - 40 gm paneer having 7 gm protein

If we get 40 gm paneer + 100gm of sprouts will get 10gm protein.

Let's talk the protein intake in a day is appr. 30-35 gm like we get it from (paneer/sprouts/ milk/ curd/rice/dal/dry fruits etc)

If you have a body weight of 60kg. You have to take approximately 50-60gm of protein. .
What about that protein gap?
If this is the same story for you feel free to connect 😊.
Like Share Comment

Do you crave a sweet treat after every meal?
Sugar has been shown to have an effect on the brain similar to that of an addictive drug.
Quickly removing sugar may show the symptoms of fatigue, depression, headaches.
Why we crave for sugar.

1. As sugar is a simple carbohydrate, Body does not need much effort to break it down. When our body ingests sugar, our blood sugar spikes and our body releases insulin to lower it to a safer level. If the insulin brings our blood sugar level a bit too low, as often happens, our body craves foods that will raise it and increase your energy. .

2. Lifestyle also brings sugar craving. Chronic abnormal sleep, stress causes the hormone cortisol to flood our body, releasing glucose from our liver, which in turn raises our blood sugar. Fluctuations in blood sugar can cause craving. .

3. Essential nutrients
When the body does not get essential nutrients in a required amount sugar craving starts.
There are ways to avoid sugar craving. Will share how to stop crave for sugar.
Stay tuned!
😊

Eat the Rainbow.
Red
Red foods contain a number of antioxidants
Benefits: disease prevention, heart health, urinary health, eye health
Best sources:tomatoes, red berries, strawberries, raspberries and pomegranate.
Orange/yellow – Beta carotene
Benifits: Foods that are yellow are anti-inflammatory and promote eye, skin, brain and heart health. Orange food good for skin, eyes, immune system
Best sources: sweet potato, carrots, butternut squash, cantaloupe, sweet red/orange/yellow peppers
Green – lutein and indoles
Benefits: Green foods are anti-inflammatory, support your liver, and are vital for brain and heart health. Lower risk of some cancers, improves eye health
Best sources: kale, spinach, broccoli, Brussels sprouts
Blue/Purple
Benifits: protect cells from damage and can reduce the risk of cancer, stroke and heart disease.
Best sources: Beetroot, radishes and purple cabbage, carrots and beans help reduce blood pressure and enhance physical performance.
White – allyl sulfides
Benefits: supports immune, lymph, and heart health
Best sources: garlic, cauliflower, onions

Dal Bati
Cooking in surgical steel cookware creates magic in cooking. I am able to maintain all nutrients of food while cooking. As cookware having vitalok technology and opti-temp technology.
Enjoy the food with full of nutrients.

Are you able to relate?
Living with Acne can be stressful and affects everyone differently, but the most important thing is being educated.

There are also some indirect factors that impact on your facial skin.

Hormones, stress, and the menstrual cycle in women, all of which can influence oil production.

Diet, which can influence inflammation throughout the body.

Some medications, including corticosteroids, anabolic steroids, and lithium, can also cause acne.
Simple tip:
Stay hydrated
Increase water intake(3-4ltr/ day)
Connect for solutions.

Curve Your Oats Chilla
Oats chilla with benifits of fiber and protein.
Oats Chilla Recipe
Ingredients
1. Oats
2. Besan
3. All plant Protein Powder
4. Buttermilk
5. Capsicum
6. Onion
7. Coriander leaves
8. Termaric
9. Cumin seeds
10. Spices
Chilla Batter:
1. Take one cup oats, 1/3 cup of besan, 2 scoop of Protein Powder (20gm) mix together
2. Add buttermilk into mixture and maintain a thick consistency of batter.
3. Add chopped capsicum, chopped onion, green chilly, termaric, spices, cumin seeds.
4. Mix well together.
5. Batter is Ready
Process:
1. Heat a pan and grease pan with 1/2 spoon of ghee.
2. Cut capsicum in thin curve shape put on pan and spread batter inside curve shape of capsicum.
3. Cook well on both the sides.
4. Curved oats chilla is ready to serve 😊.

Watermelon Juice.
Best option to keep yourself hydrated 😊