Nutriful You

https://health.rdtimes.in/marathon-nutrition-a-healthy-diet-is-key-to-running/

Marathon Nutrition: A healthy diet is key to running - RD Times Health Diet plays an important role in the outcome of Runners’ efforts when training for a Marathon. Now that we are so close to the race day of NMDC Hyderabad Marathon 2023 powered by IDFC FIRST Bank let us look at some nutrition strategies that can be followed on the last few days leading to the race d...

The first source of nutrition that lays foundation to a healthy future of the child - breastmilk and especially colostrum. Let’s encourage and facilitate breast crawl within first one hour of birth and promote exclusive breastfeeding for the first six months of a baby’s life.

Breast milk provides the perfect source of early nutrition for babies. This , let's encourage .



PMO India Mansukh Mandaviya Dr.Bharati Pravin Pawar डॉ.भारती प्रवीण पवार S.P.Singh Baghel Office of S. P Singh Baghel MOS Health Press Information Bureau - PIB, Government of India Ministry of Information & Broadcasting, Government of India DDNewsLive MyGovIndia All India Radio News Amrit Mahotsav

Luck is what happens when preparation meets opportunity. I was lucky today that I got to have a podium finish -second place in women’s category- at the RBI Hyderabad Jan Bhagidari ₹un- 10K. I am very happy with my timing and I believe that’s not because of just luck. The luck part is getting the second place because that depends on a lot more factors than just my preparation and speed 😊. Many thanks to for the training that helped me improve, my running buddies in KBR and elsewhere for keeping me inspired and giving me company- rain or shine, and finally, Vijay garu for pacing me, pushing me and making me finish strong today!

What started as a challenge to myself to just show up and run- walk - or even crawl, but go the distance ended up being a series of successful and strong runs for ten consecutive days! Many thanks to all my fellow runners who have been supportive, encouraging, inspiring and a great company especially on the hard days when I felt like giving up.

Beetroot oats pancake served with green tomato chutney. Rich in fiber and antioxidants. Nitrates from beetroot get converted to Nitric Oxide in the body. This helps in relaxing blood vessels and maintaining healthy blood pressure. Excellent choice especially for people who workout because of its ability to improve exercise performance.

May the light of diyas enlighten us with the knowledge.
May we burn more calories than fireworks.
May the sweetness come from the fruit and be good for our hearts.
May this Diwali bring us the wealth of health.
Happy Diwali! 🪔🪔🪔

Poshan maah 2022

Let's advocate this month
And always

P... Principles Of Balanced Diet
O... Only Qualified Dietitians.
S... Say No To Salt,Sugar And Saturated Fats.
H... Health Checkups mandatory on routine basis
A...Allocate "Me Time" -good for your mental health
N...No To Fad Diets

M...Malnutrition Eradication.
A...Addressing Anemia
A...Authenticating information shared on watsapp and social media
H...Holistic Approach And Exercise.

Emphasis on

"Mahila Swasthya” “Bacha kee Shiksha”.

HEALTH TOTAL

Half ripe banana sitting on the counter, leftover piece of apple nobody wanted to finish, unsweetened soy milk, few crushed nuts/seeds, whole grain granola without added sugar, a few raisins- wholesome breakfast, ready in less than 5 minutes. All it takes is determination to eat healthy and we can even use simplest of the ingredients to create healthy meals!

Post run bliss ☺️. Things that I did right : 1. Pre-race day food, hydration and rest. 2. Reach start line on time. 3. Good warm up. 4. Running at comfortable pace rather than struggle to meet a time target. 5. Fueling periodically with electrolytes, water and banana at the support stations during the race. 6. Using the music and cheers from the crowd en route to forget about the effort. 7. Smiling especially during the parts that were tough.
Things I could do better next time: 1. Have a structured training plan and follow it. 2. Train with the group

Runners high is a real thing 😁. Just the thought of running is giving me a high! 🏃🏻‍♀️ Excited for the . Picked up my BIB and eagerly waiting for the race day 28th August 2022!

There are very few things that can bring as much joy as learning something new! Thank you for these wonderful lectures and course material! 🧬 based nutrition is certainly the key to more effective personal nutrition.

Sunday lunches don’t have to be elaborate to be tasty and exciting. Here is a lazy Sunday lunch choice which is flavorful, nutritionally balanced and takes very little time to put together! One pot vegetable pulao overloaded with vegetables (onions, carrot, beetroot, tomato purée), protein (soy protein chunks) and a lot of warm spices like ginger, cinnamon, cloves etc. When paired with colorful raita made of fresh veggies and curd, this wholesome meals covers all the major food groups and makes a hearty meal! Happy Sunday!

After one tests negative and is symptom free for a week, it will still take some time to regain your energy. The following suggestions can help you in recovering completely-

1. Eat atleast 150-200 grams fruits - preferably colored fruits like watermelon, papaya, muskmelon, pomegranate, kiwi, oranges, mango etc. This will take care of the vitamin C needs so that you don’t have to take that extra vitamin C supplement.

2. Drink minimum 2 liters of water and take an additional liter of other liquids like coconut water, soups, water with lemon and sabja/chia seeds etc. Avoid any fruit juices though. Better to eat fruit instead.

3. Eat a closed fistful (about 20-30 grams) of nuts (can be a mix of almonds, walnuts, peanuts, pistachios etc.) daily. You can eat them soaked for easier chewing. Loaded with minerals and good fats, these are needed for the recovery.

4. Eat protein rich food like dal, beans (chana/rajma/horse gram/whole moong etc.) in some form or the other in all major meals (breakfast,lunch and dinner). If you are a non-vegetarian, include eggs once daily. If your digestive system feels fine, you can have chicken/fish once a week too. Dairy products also can contribute to your protein intake.

5. Eat leafy vegetables atleast 5-6 times a week. Avoid fried curries and eat more of watery vegetables like gourds.

6. Probiotics like curd, buttermilk and other fermented products like millet ambali, kombucha, kimchi etc will help repopulate the gut with good bacteria. This is important for stronger immune system and overall recovery.

7. Avoid fast foods, sugary stuff like sweets made with sugar, jaggery, honey, and anything else like that. Those are mostly empty calories without much nutritive value. High glucose levels are also associated with increased inflammatory state that will delay recovery. Opt for fresh fruit or dry fruits like dates, raisins etc. in limited quantities to satiate that sweet tooth.

8. Try to have 30 minutes of physical activity with whatever intensity you can manage. Can be brisk walking, yoga, slow aerobics etc.

9. Get enough rest. Sleep for 7-8 hours minimum. However, do not lie down immediately after any of the heavy meals.

10. Take a multivitamin supplement like zincovit or revital or supradyn after any one of the meals daily. Your body will need this extra support when you are recovering. And continue any other medication you may be taking as per your physician’s recommendation.

Never stop learning 📖👩‍🏫

🧘‍♀️**📢🆓 Talk on HEALTHY WEIGHT MANAGEMENT STRATEGIES by DR.LAHARI‼️**🧘‍♂️

With requests from participants who have been attending free online *YOGA* sessions we are conducting free interactive session on *HEALTHY WEIGHT MANAGEMENT STRATEGIES* with *DR.Lahari*.

Request one and all to utilize this opportunity 🙏

*✴️Topic: HEALTHY WEIGHT MANAGEMENT STRATEGIES *
*🗣Speaker*: Dr. Lahari Surapaneni, PhD (USA)
📆Date: *10th April, 2021*
*⏰Singapore Time*:
Saturday (10AM - 11AM SGT)
*⏰India Time*:
Saturday (7.30AM - 8.30AM IST)

*🔗Please RSVP using below link to participate in this session:*
bit.ly/JYHealthTalkRSVP

*🔗Please join WhatsApp group using below link for updates:*
bit.ly/JYHTWhatsApp

*page*: https://www.facebook.com/SAVJYoga/

*YouTube*: bit.ly/JYOGAYouTube

Please find *👆flyer* for more details

*Pranams*🙏
Jyotheswar
J-YOGA
📞+6583323427
📧 [email protected]

Refreshingly juicy tomatoes, watermelon and crunchy carrots to load you up with antioxidants like carotenoids, lycopene and vitamin C! Accompanied by the complex carbohydrates and protein from sprouted red lentils (whole masoor) needed to get your metabolism going.... Adding the essential Mono and Poly unsaturated fats from the pistachios. A breakfast suitable for everyone looking for minimum effort and maximum benefits! Fun fact- It took me more time and effort to decorate the plate than to prepare the whole breakfast 😁... And took even more effort to not pick up a piece of watermelon before I click this picture 😋 Nutrition info:
100 g red lentil sprouts - 100 calories. 100 g watermelon - 30 calories. 50 g carrots - 20 calories. 100 g tomatoes - 20 calories. 10 g pistachios - 60 calories

Totally avoidable tragedy. Reasons like this are why I request everybody to think and know more before starting any ‘magical diet’ that promises ‘unbelievable results’. Sometimes, there are potentially fatal consequences that you may not understand by superficially reading about that particular diet in few blogs, or reading information provided on products advertising a certain diet. Always talk to an expert before making drastic changes to your diet and lifestyle, just like you would if you were to start a new medication or alter a medication you are taking. Please do not fall for the FADs. No weight loss is worth your health and life.
PS. I am not saying keto diet is dangerous for everybody. But it must be done under medical supervision or at least expert guidance.

Beware of embarking on any diet without consulting a qualified Dietitian. Becoming thin and losing weight are not worth it at the risk of your health and life

As a qualified dietitian we come across so many such cases, so often.This was surely an awakening call to everyone!

https://www.indulgexpress.com/entertainment/celebs/2020/oct/03/bengali-actor-mishti-mukherjee-dies-of-renal-failure-was-on-a-keto-diet-28643.html

To develop a healthy relationship with food, focus more on nourishment and the nutrients your food provides rather than on calories and carbs/proteins/fats etc. Healthy relationship with food is the key to sustainable healthy eating habits and healthy lifestyle. Ask me how!

If you are someone looking to cut down added sugars in your diet - Added sugar hides in most foods with different names. Here is a list that covers almost all of those names with which added sugar can sneak into our diets. Watch out! 🧐If only we had a ‘Revelio Charm’ to reveal all the concealed sugar hiding in our foods 🤔

Shout out to the KBR group of Hyderabad Runners for adding the ‘no added sugar’ part to their regular exercise challenge! Let’s do this!

Celebrated on the 28th of May every year since 1987, the International Day of Action for Women’s for Women’s Health or International Women’s Health Day aims to raise awareness on the issues related to women’s comprehensive health and wellbeing. On this occasion, NUTRIFULYOU urges all women to prioritize their health by doing the following -
- Eat a balanced diet
- Exercise for 30 minutes daily
- Sleep for 7 hours daily
- Adopt stress management techniques
- Be regular with periodic health check ups

Fueling for the day with a colorful, tasty and filling breakfast. Protein packed scrambled tofu with rich antioxidants from red bell peppers, seasoned with cumin powder, turmeric and coriander leaves. Soft and fluffy idlis for those energizing carbs, served with peanut and walnut chutney giving me my essential fats. Finished with summer special cool bowl of fresh mangoes loaded with vitamin C. All in all, a blast of nutrients to propel me at full speed!

Learn how to eat right to get more out of your running! Do not forget to attend this live webinar on Saturday!

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