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VSpoke Nutrition, Dubai (2025)

08/11/2021

- Who needs store bought chocolate when you can make your own!🍫

☝🏻No Nasties
✌🏻Natural Ingredients
☝🏻Simple
✌🏻Delicious

Follow the recipe below:

1/2 cup 100% raw cacao
1/2 cup cacao butter
1/4 cup maple syrup/ rice malt syrup/ honey if not vegan
1/2 tsp vanilla
Pinch of salt
Toppings: almonds, hazelnuts, pistachios, dried fruits, shredded coconut. Basically anything that you love on chocolate!

Tell us if you're tempted to make it?😎
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05/11/2021

- If you are struggling with your sweeth tooth and want to cut down on processed cakes and cookies - dates can be your go to.👌🏻

They are absolutely delicious, the perfect post-meal dessert, and high in essential vitamins & minerals. Despite their high sugar content; the fibre lowers their effect on our blood sugar👏🏻

Have one a day, and we promise you, this is a date you will not be disappointed with!💪🏻

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03/11/2021

- Protein intake can range anywhere between 10%-35% of your calories depending on your goals.🥅

And yes, you can get enough protein on a vegan/vegetarian diet. Its all about choosing a source at every meal.🥬

If you are someone who keeps track of their protein intake, above is an insight into protein values as per quantities for various foods.🌱

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01/11/2021

"CARBS HAVE THE SAME CALORIES AT NIGHT AS IN THE DAY" - Vidhi Golyan

One of the biggest myths is that avoiding carbs at night will help you lose weight. But thats not the rationale behind it!👎🏻

When you do see a positive effect its because you have created a calorie deficit for that meal. By eliminating an entire food group, you have cut out those calories. Therefore, the fault lies not in carbs but in your portion sizes. 🍽

You can very well enjoy a bowl of rice or spaghetti at night, as long as you control the amount to what fits your daily calorie intake and goals.🍝

To get a balanced meal plan where you can enjoy all your favourite foods, contact us!

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30/10/2021

- We are all for inclusive diets and moderation. But sometimes we have to remember that foods are also more than just calories.👏🏻

Sodas, Diet Soda, and other sugary packaged drinks have a lot of artificial ingredients and chemicals. Because they are heavily marketed, we often fail to reconsider the effects their consumption has on our body. Regular intake can have some long lasting, and serious effects.🥤

Listed below are a few:

🥤Increases risk of diabetes by 67%

🥤Increases triglycerides by 30%, hardening the arteries

🥤Causes brain damage

🥤Leads to tooth senstivity

🥤Accelerates aging

🥤Causes skin rashes & nerve disorders

Having said that, its okay to enjoy a glass of cola every once in a while with your burger or pizza. But we recommend, you stop there!✋🏻

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27/10/2021

- 70% of the total human body is made up of water. Water perfoms important functions within our body - regulates body temperature, helps liver & kidneys to flush out the waste, carries oxygen & nutrients to cells and helps with brain function to name a few!💧

Your body needs to consume a significant amount of water each day to function properly. This is because you constantly excrete water through sweat and urination, so your body needs to replenish the lost fluids.💦

Your body is very in tune with the water you consume. And less consumption will show signs such as:

🔴Dark yellow urine as your body will try to store water.

🔴Dry mouth as it will not be able to create enough saliva.

🔴Brain fog as brain is made up of 75% water.

Therefore, it is essential we drink enough water to maintain our current state or improve our overall health. 👌🏻

There is no magic number for our water intake, but here are a few rules you can follow -

1. When you wake up in the morning, drink a glass of water
2. Fill up a one-liter bottle of water and carry it around with you all day. Try finishing two of those
3. Drink whenever you’re thirsty and then drink a little extra each time
4. Drink 500ml 2 hours before your workout
5. Drink 500ml before you go to bed
6. Also, Explore alternatives - Drink soda water instead of soda

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23/10/2021

- A lot of us are always struggling to cut kilos and we often come across media platforms that make us believe that coffee will magically make us lose weight.☕️

The truth is that caffiene acts as a hunger suppressant. It delays stomach emptying and influences our hunger hormone - Ghrelin. All these together can promote weight loss. However, using coffee as a tool to keep your tummy full during meals is not a healthy practice and can lead to long term consequences.👎🏻

What we can do is, have a cup of black before a work out which aids fat burn/ fat oxidation! and Enjoy it because we love coffee. 👏🏻

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21/10/2021

- While there are quite a few electrolytes, sodium and potassium are two of the most prominent. They play the largest role in regulating the balance of fluid inside and outside of our cells which helps our body stay hydrated. 💦

But it's easy to become electrolyte deficient if you've just finished an intense workout, or are sick and have symptoms that include vomiting and diarrhea.🤕

If your electrolyte imbalance is severe, it can lead to muscle cramps and twitches, weakness and fainting.🤒

When a person works or sweats heavily, they lose a lot of sodium. The same is true for anyone feeling sick, whether they are losing mucus or vomiting. These symptoms can make the body lose electrolytes, so replacing them is critical.

Above are quick easy ways to replenish electrolytes in your body. Who needs a gatorade when you can have a fresh glass of coconut water!🥥

Here are some electrolytes you can start with:
1. Natural Coconut Water
2. Watermelon
3. Banana
4. Homemade Lemonade

Comment your favourite below!⬇️
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16/10/2021

- The same old debate - Carbs are bad!

And we will reiterate, they aren't. Time and again, we bring up this topic. It's because we love carbs.

Above is a reflection of the consequences of our choices. Sometimes we think that we are eating healthy, yet we are gaining weight and just blame the carbs. However, we can see that picking banana chips over a banana can lead to way higher caloric consumption. And over a period of time, weight gain!

We will also add - There is no such thing as ""good foods"" and ""bad foods"". All foods can be included in your diet in moderation. You don't have to deprive yourself of anything. But portion sizes are important. 9 out of 10 times, we should pick a banana and every once in a while - banana chips.

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14/10/2021

have become most popular as a post workout snack or as a on-the-go meal replacement🥤

Depending on your fitness goals, you can choose to have it as you like🏋🏻‍♀️

Above are two simple recipes that you can try👌🏻

Let us know, in the comments, when you do👇🏻
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12/10/2021

- We are often faced with the choice of which nut butter should we pick?🥜

For years peanut butter has been a staple in our diet, unparalled and uncontested.🥜

Who didn't love a PB & J sandwich?
But now, each nut has transformed into a butter (or a milk).🥛

While the calories are same in both, each comes with its own benefits. At the end of the day, choice is personal.💪🏻

Here are a few tips you can follow -

1. Eat for taste

2. Limit consumption to 1-2tbsp a day as these are calorie dense (95-100Cal per spoon)

3. Do not eat from the jar. Its easy to fall victim to over consumption and quickly consume hundreds of calories

4. Look out for natural, minimally processed butters. Some commercially produced ones may have added nasties like hydrogenated oils.

5. They should just include one ingredient - the nut itself.

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10/10/2021

- TINY SEEDS, BIG NUTRIENTS!

Despite their tiny size, chia seeds are very nutritious. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients.🌱

They are the best known plant-based source of omega-3 fatty acids. They may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes.

Just 1 ounce of chia seeds contain 5.6gms of protein.👌🏻

Especially on a vegetarian or a vegan diet, they are a great incorporation for their benefits!💪🏻

Sprinkle on your smoothie bowl, add to you morning shake or simply soak them overnight in nut milk to get your pudding fix!🥣
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08/10/2021

- Going too long without a meal has consequences🙏🏻

Skipping meals can mess with your resting metabolism, which is the way your body burns calories in order to function. Because your meal times are so unpredictable, your body will keep what it can and won't burn calories efficiently. This can also lead to weight gain when we eat our usual amount of food. Your hunger hormones can also take a hit if you’re skipping meals. Your body might produce less leptin—the hunger hormone that decreases appetite—making it harder for you to discern when you're already full🍲

If you think skipping a meal is a smart way to maintain weight loss, think again. Sure, you'll naturally consume fewer calories, but there’s a good chance you’ll cave into your cravings and binge on unhealthy foods, which can lead to a dangerous cycle of calorie restriction and calorie over consumption🌮

Here are a few tips you can follow -
1. Eat smaller meals throughout the day
2. Always carry a snack in your bag or car - nuts, fruit or healthy granola bar
3. Plan ahead if you're going to have a busy/ on-the-go day
4. Eat snacks and meals high in protein and fibre to keep you full for longer

Always remember to put your health first!

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06/10/2021

~ Not all fats are created equal. Some fats are better for you than others and promote good health and AVOCADO is one such food🥑

77% of its calories come from fat. Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid which is associated with reduced inflammation. ⏲

They are rich in fibre, which is essential for metabolic health🥗

They contain more potassium than bananas, about twice as much. 🍌

Numerous studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides💪🏻

They have a creamy, rich, fatty texture. Easy to mash on your morning toast or toss in your salad.🥪

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04/10/2021

🍕🍟🍰 - Which would you do? Who would you marry? And which would you want to kiss goodbye to?

We would - MARRY the chocolate cake; DO Pizza; and because we have to KILL one - we have no choice. Bye Bye Fries!🍟

We want to know about you!
Tell us in the comments section ⬇️
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01/10/2021

- Tofu is often the substitute of choice when going vegan. But that shouldn't be the only reason. 👇🏻

Tofu is high in protein and contains all of the essential amino acids your body needs. Great for a vegetarian and a vegan for adding protein to their diet too.🌱
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16/09/2021

- DON’T chase a number on the scale!

DON’T obsess over dress sizes!

DON’T don't let calorie counting make you give up the foods that make you happy!

DON’T let popular diet culture rule over your choices!

Just focus on yourself and on nourishing your body.

Everything else will fall into place!

What is your toxic habit? Let us know in the comments below👇🏻
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13/09/2021

- Instagram Healthy vs Real Healthy👌🏻

Which one can you relate to?🧐

Tell us in the comments below👇🏻
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VSpoke Nutrition