Dr. Deepika’s • PhysioFitness • Nutrition

12/11/2024

I asked based on what it knows about my life to draw what my current life looks like on the three devices I use it on.

Can’t say I don’t love the outcome 🤩

What the platform said?
“From what I know about you, it seems like you’re deeply focused on motivating others, particularly clients in the fitness and wellness space, perhaps with an emphasis on running and weight loss. You likely lead a busy life balancing both your professional responsibilities and helping others achieve their goals. You might be someone who enjoys an active lifestyle yourself, and you value staying on track with goals-whether that’s for clients or personally.”

Did you try yours? Haha!

16/09/2024

High protein Oats Pizza recipe 🍕

Ingredients-
*5-6 tomatoes
*1 tbsp olive oil
*5-6 cloves garlic
*7-8 Parsely leaves
*50g rolled oats
*20g Ragi flour
*Salt and pepper to taste

Instructions:
*Grind 5-6 tomatoes and garlic. In a pan, heat 1 tbsp olive oil and sauté the purée for 10-15 minutes, stirring occasionally.

*Towards the end, add 7-8 parsley / basil leaves and cook for an additional minute.

*In a bowl, mix 50g of rolled oats and 20g of Ragi / whole wheat flour withsalt and pepper, add water and knead the mixture into a dough.

*Roll out the pizza dough into your desired pizza shape and cook it on one side and to the cooked side add the homemade pizza sauce evenly.

Add your favorite Protein toppings
- Broccoli, Mushroom, Bell peppers roasted, artichokes.
For non vegetarians - add shredded chicken.
Grated - Tofu on top (in this pic). Ps-If you’re avoiding dairy.

*You can cook the pizza on a pan: Cover the pan and cook on low-medium heat for 10-15 minutes until the crust is crisp and the cheese is melted and can additionally pop in the airfryer for 4 mins at 180°

08/02/2024

What are your thoughts on this?
Companies disguise us with different names for unhealthy products?

11/01/2024

Food pair that gives more benefit when eaten together.

Turmeric + Black pepper
I see people drinking turmeric water and milk because it's anti inflammatory, an anti-oxidant and has anti- cancer benefits.
But, Turmeric doesn't do this!
CURCUMIN does this !!!

Curcumin is what gives it its yellow colour. Curcumin is present or found in turmeric. Like how you have vitamin K in dark leafy greens.

MAIN ISSUE :
Cur-cumin is not bio available on its own. Meaning our body can't absorb it which means we dont get any of the benefits.
HOWEVER pipperine found in black pepper makes curcumin bio available which means our body can then absorb the benefits.

And there's a ratio
To simplify this- To 100 gms of turmeric powder add 1tsp of ground pepper.
Mix well and add them to your masala box. This is a simple change to make for better absorption.

SAVE & Share this 💚

13/12/2023

Bael Fruit Benefits 💚

18/10/2023

MEAL PLAN - (scroll down)

1. Navratri diets often include fruits, vegetables, nuts, and dairy products, promoting a more balanced and nutritious diet.

2. Detox - Many Navratri dishes are simple and light, aiding in detoxification and cleansing the body.

3. Weight Management : A Navratri diet can help in weight management as it typically avoids heavy and fried foods.

4. Allergen-Free :
Focusing on ingredients like buckwheat and amaranth can make dishes suitable for people with allergies or dietary restrictions.

5. Digestive Health : Foods like yogurt can promote gut health, which is important for overall well-being.

A 1200-calorie Navratri diet plan should be carefully designed to ensure you get essential nutrients while adhering to fasting guidelines.

1. Breakfast (300 calories):
- One bowl of fruit salad (mix of seasonal fruits)
- A cup of plain yogurt (curd)

2. Mid-Morning Snack (100 calories):
- A handful of mixed nuts (like almonds, walnuts, and peanuts)
- Herbal tea (without sugar)

3. Lunch (400 calories):
- A bowl of samak rice (barnyard millet) or sabudana (tapioca pearls) khichdi
- Spiced Potato
- A small bowl of lauki (bottle gourd) raita

4. Afternoon Snack (100 calories):
- A glass of fresh fruit juice (without sugar)

5. Dinner (300 calories):
- 2 kuttu (buckwheat) roti
- A serving of plain yogurt (curd)
- A mixed vegetable curry (avoid onion and garlic)
- Green chutney (made with mint, coriander, and rock salt)

Remember that it's essential to stay hydrated during your fast.
Drink plenty of water, herbal teas, or fruit-infused water throughout the day.

21/07/2023

Whether you're planning to conceive or already expecting, paying attention to your diet is crucial for a healthy pregnancy.

While a healthy diet is the foundation, it's important to supplement it with prenatal vitamins too. We ensure you're getting all the necessary nutrients from food which helps prevent birth defects.

During pregnancy, a woman's body goes through numerous changes, and nutrition plays a vital role in supporting both the mother and the baby's health.
A well-balanced diet is essential to ensure proper growth and development.

A healthy diet isn't just limited to pregnancy. It's equally important during the postnatal period. Proper nutrition helps in postpartum recovery, boosts energy levels, and supports breastfeeding.

If you're breastfeeding, it's essential to continue consuming a well-balanced diet. Focus on nutrient-dense foods that provide the necessary vitamins and minerals for both you and your baby.

DM for more details 🤍

19/07/2023

The significance of prenatal health.
It is a well-established fact that health begins in the womb.

Proper nutrition plays a vital role in ensuring a healthy start for the developing fetus.

A balanced diet rich in essential nutrients, vitamins, and minerals is essential for the optimal growth and development of the baby.
It is crucial for expectant mothers to consume a variety of fruits, vegetables, whole grains, lean proteins, and dairy products to provide the necessary nourishment for their growing child.

Dr Deepika here at helps you achieve best of your & baby’s health pre - during & post pregnancy period.
Engaging in moderate exercise, as advised by healthcare professionals, can help improve circulation, reduce the risk of gestational diabetes, control weight gain, and enhance overall well-being 💚

28/03/2023

What’s Greek yogurt?

The difference between Greek yogurt and regular yogurt is how it’s been strained. Greek yogurt is strained to remove the whey, which makes the yogurt have a thicker consistency. It also reduces its sugar content and increases its protein & fiber content.

It’s a filling and nutritious kitchen staple that can be used in a variety of both sweet and savory recipes.

Here are a few ways to use Greek yogurt in your kitchen:

-Top Greek yogurt with fresh or frozen berries, chopped nuts like almonds or walnuts, unsweetened coconut, and chia seeds for a filling breakfast.
-Use it as a base for sweet and savory dips.
Add Greek yogurt to soups and curries for a creamy texture.
-Top oatmeal, pancakes, baked potatoes, and chili with a dollop of Greek yogurt instead of sour cream.
-Use it to make homemade salad dressings.
Try out Greek yogurt in chicken, tuna, and pasta salads.
-Make frozen desserts like yogurt pops out of Greek yogurt.
-Add it to smoothies for a punch of protein.

These are just a few ways to use Greek yogurt.
Don’t be afraid to experiment with Greek yogurt in recipes of your own!

Tip while buying Greek yogurt-

You have to make sure that the yogurt you’re buying / consuming is free of added sugars, like cane juice, high-fructose corn syrup, or fruit with sugar added to it.

05/01/2023

2023 is going to look exactly the same as 2022 unless you decide to work on yourself.

Here to Help 💚

31/12/2022

31/12/2022

YOU ARE UNIQUE!

Struggling to find a right personalize program fo your chronic health conditions?
Dr. Deepika is here to help you for your bio individual program.
DM us to know more 🙌🏼