http://www.nutritionscience.in/

NutritionScience.in, PHC Lifestyle Clinic, 33/59, 2nd Floor, above BATA Showroom & Diabetes Center, 2nd Main, Vyalikaval, near Vyalikaval Police Station, Bangalore (2025)

Q: What is the address?

PHC Lifestyle Clinic, 33/59, 2nd Floor, Above BATA Showroom & Diabetes Center, 2nd Main, Vyalikaval, Near Vyalikaval Police Station

16/01/2024

Are Fruit Juices are Healthy?

"Not really! Fruits juices lack one important thing - fiber! This removes most of the nutrition and spikes the blood sugar. Instead, opt for smoothies which are fiber rich and healthy" - Dr. Achyuthan Eswar

🏃🏻‍♀️ Fruit Juices gained popularity as cleaners and detox drinks.
🥫 Subsequently a wave of Cold Press Juice products took the market by storm
🍹 The feel-good factor of drinking fruit juices made from real fruit stood out among artificial and sugary drink option and colas

What's actually healthy
🍇 Eat a whole fruit or make a smoothie with the fiber intact for best health outcomes
🍌 Start your every meal with some fruit.
🍉 Choose local and seasonal fruits. These are not only less expensive buy also healthier for you
🍎 Source fruits that are grown without chemicals as far as possible.
🍍 It is recommended to eat at least 360gms of fruits every single day

Pro-tip: Switch your fruits juice smoothies that are power packed, nutrient dense and delicious: https://sampoornaahara.com/products/3-nourishing-smoothies-trial-pack-delivered-in-the-evening-sugar-free-wholesome-plant-based

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08/01/2024

You know that eating too much sugar causes diabetes, but did you know
👉🏽 It can also make you more likely to become overweight
👉🏽 Have a fatty liver
👉🏽 Develop problems with fats in your blood (like triglycerides)
👉🏽 It may also make it harder for your body to use insulin
👉🏽 Raise your blood pressure
👉🏽 Lead to heart issues and other health problems.

Why can't you stop eating sugar?

🥳 Eating sugar makes our brains release chemicals like dopamine and serotonin. These chemicals make us feel happy.
🍭 When we eat sugar and feel good, we want to eat more sugary things to keep feeling that way.
🧪 If our bodies have low levels of serotonin (a chemical that affects mood), we might crave sugar. Low serotonin levels can happen in conditions like depression, mood disorders, menopausal or premenstrual syndrome, or if someone drinks a lot of alcohol.
😪 Feeling stressed, sad, anxious, or even just bored can make us really want to eat sugary foods. Sometimes, medications used to treat these feelings might also make us crave sugar.

What can you do?
✅ Eat a balanced diet that is rich in fiber. This keeps you full for longer and reduces cravings for sugar
✅ Use healthy sugar substitutes like date sugar, date paste and blackstrap molasses instead of sugar https://sampoornaahara.com/collections/daily-essentials?page=2
✅ Stock up on sugar-free desserts so you can satisfy your tastebuds without compromising on your health
https://sampoornaahara.com/products/festive-sweets-gift-box-flavours-of-the-south-500g

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06/01/2024

Are you eating too much sugar? Watch out for these signals that you're body is sending

🍭 Increased Cravings: Eating too much sugar can lead to stronger urges for sweet foods. Studies show that those consuming more sugar tend to crave sugary and fatty foods, potentially resulting in overeating. Research showed that individuals consuming more than 25% of their daily calories from added sugars were twice as likely to crave sweet and high-fat foods compared to those consuming less than 10%.

😣 Irritability: Fluctuating blood sugar levels from high sugar intake can affect mood. Research suggests a link between diets high in added sugars and increased rates of depression and irritability. A study found that higher intake of sugary foods is linked to 23% higher risk of developing depression or anxiety.

⚖️ Weight gain: Consuming excessive sugar is associated with a higher risk of obesity, especially through sugary drinks, linked to weight gain in both children and adults. For each additional serving of sugar-sweetened beverages, the risk of obesity increases by 1.6 times.

🥱 Fatigue and energy slumps: A diet high in sugar can cause energy fluctuations. Rapid sugar metabolism results in blood sugar spikes followed by crashes, leading to fatigue and reduced energy levels. Studies have shown that consuming high-sugar meals can lead to a 25% decrease in alertness and concentration.

🍬 Reduced sensitivity to sweetness: Over time, excessive sugar consumption can decrease sensitivity to sweetness, prompting a preference for even sweeter foods to satisfy taste buds. Research indicates people on a high-sugar diets need around 20% more sugar to detect sweetness compared to those consuming less sugar regularly.

How can you satisfy you sweet craving without sugar? Start your sugar-free journey with over 25 sugar-free sweets that diabetic friendly and delicious: https://sampoornaahara.com/collections/sugar-free-sweets
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03/01/2024

Healthy fats play a crucial role in heart and brain health. Here's a diet guide focusing on three vegetarian foods rich in healthy fats:

🥑 Avocado: This fruit is an excellent source of monounsaturated fats, offering around 15 grams of healthy fats per medium-sized avocado. It contains oleic acid, beneficial for reducing inflammation and supporting brain function. Avocados also provide essential nutrients like potassium and vitamins C, E, and K.

🧠 Walnuts: These nuts are a great vegetarian source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Approximately 28 grams of walnuts contain about 2.5 grams of ALA. Studies show that ALA is associated with decreased risk factors for heart disease and improved cognitive function.

🫘 Flaxseeds: Rich in ALA, flaxseeds offer around 6.5 grams of healthy fats per tablespoon. They also contain lignans, antioxidants that contribute to heart health. Ground flaxseeds are more easily absorbed, providing a vegetarian alternative to fish as a source of omega-3 fatty acids.

✅ Get your daily dose of brain healthy flaxseed with 2 delicious date sweetened flaxseed b12 laddus - https://sampoornaahara.com/products/vitamin-b12-flaxseed-laddu

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02/01/2024

Did you know that chocolate can improve your mental health?

Winter is here and nothing like a hot cup of chocolate to make you feel warm and cozy.

According to a study published in the American Journal of Clinical Nutrition, chocolate contains a certain compound called cocoa flavanols that help improve attention, memory, and executive function of the brain. Flavanols are antioxidants that help reduce oxidative stress and inflammation in the body. In this case, the cocoa flavanols help lower the inflammation in the brain cells.

We're all about making it easy and healthy for you enjoy hot chocolate

✅ Sugar-free: Refined sugar, jaggery and other sweeteners spike your blood sugar levels, so ensure that your hot chocolate is sweetened using healthy sweetener like dates
✅ Dairy-free: Using plant-based milk rich in fiber ups the nutritional value of your drink while also lowering your risk of chronic disease like PCOS and obesity

Make sugar-free hot chocolate anytime in just 2 minutes with our creamy dark chocolate spread - Try it today: https://sampoornaahara.com/products/creamy-dark-chocolate-spread-230g

Comment Chocolate to get a discount to try our super versatile chocolate spread

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01/01/2024

POTLUCK + TALK ON "Healthy Gut for Overall Well being in 2024"

Potluck anyone? 🤤

Our next Sampoorna Ahara Potluck is tomorrow! Join us SAT 06 JANUARY 2024 at Lahe Lahe, Indiranagar! 🍱

Seats are running out fast! Book yours now: https://forms.gle/6vjNoSWb22jYdnV88

👉🏼 Discover a thriving Whole Food Plant Based Community right here in Bengaluru!

Event is FREE. Registration is compulsory.

👉🏼 Meet like-minded people.
👉🏼 Try fantastic new recipes.
👉🏼 Get a chance to share your Plant-based Journey.
👉🏼 Get inspired by others' journeys.
👉🏼 Stay motivated to continue eating healthy!

🕐 WHEN: 4:00 PM to 6:00 PM, Saturday, 06 January 2024

📜 WHAT:
4:00 PM - Arrival and Introductions
5:00 PM - Talk on 'Healthy Gut for Overall Well being in 2024' & Q&A with Dr. Achyuthan Eswar, Co-founder, Sampoorna Ahara Plant-based Kitchen
5:30 PM - Plant-based Potluck - High Tea & Snack time!

🍍 WHAT TO BRING: Your favourite Whole Food Plant Based Dish, enough for 3-4 people + your own plates and spoons. If it's your first time, feel free to bring a bunch of fruits!

🗺️ WHERE: Lahe Lahe Community Space, No.2906 & 2907, 80 Feet Road, Indiranagar, Near BSNL compound, HAL 3rd Stage, Kodihalli, Bengaluru, 560078

Register now: https://forms.gle/6vjNoSWb22jYdnV88

30/12/2023

10 Superfoods to Boost Your Immunity in the winter

Here's are some foods that you can eat regularly to keep you immunity in check

🧉 Spiced Drinks/Kashyams: Start your day with chukku (dry ginger) kashyam for an antioxidant boost & strengthen your immunity
🎃 Gourds: Ash gourd, bottle gourd, pumpkin & more are a great way to bring variety to your diet. They are rich in vitamins & help strengthen your body's immune system.
🥬 Green Leafy Vegetables: Contain high levels of vitamins C and K, as well as beta carotene, folate and fiber, and are powerful immune boosters.
🍉 Watermelon: Apart from helping you stay hydrated, it also helps reduce oxidative stress & inflammation. Great for keeping your immunity up.
🍈 Amla: It has cytoprotective properties help boost production of white blood cells, thus strengthening our immunity.
🥜 Dates: Like all dry fruits & nuts, dates have niacin, riboflavin and vitamin E. It provides essential nutrients to strengthen immunity. This is one of the many reasons why we use dates to sweeten our desserts.
🥭 Orange: High in vitamin C, it's the season for good orange that will help boost your health
🥥 Tender Coconut Water: It has anti-viral and anti-bacterial properties that can help increase your body's immune system and fight viral infections like flu.
🍋 Lemon: Juice it or spritz it on your curries for a fresh burst of Vitamin C - a natural antioxidant that improves the immune system.
🌰 Kokum: Kokum is rich in vitamins, has anti-inflammatory properties & improves digestion, keeping your immune system healthy.

Don't forget to get your daily dose of Flaxseeds (for Omega 3 and good fat) and Vit B12 - Eat two Flaxseed B12 laddus to meet your requirements. Delivery worldwide: https://sampoornaahara.com/products/vitamin-b12-flaxseed-laddu

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28/12/2023

Your lifestyle can go a long way in reducing your risk of heart disease and even potentially reversing it.

DM us to learn how

https://sampoornaahara.com/products/online-consultation-with-dr-achyuthan-eswar

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19/12/2023

After being diabetic for 30 years my grandmother brought her insulin levels down from 24 units of insulin to just 8.
She also lost over 20 kgs of weight and vastly improved her energy levels. All this while eating a wide variety of delicious food and not feeling deprived.

My grandmother was not only my inspiration to practice Lifestyle medicine and share it with all of you

If you are diabetic I encourage you get in touch so my team and I can help you

Can Type 2 Diabetes be Reversed?

✅ Although Type 2 Diabetes is widely regarded as an irreversible condition, it is not only possible but should be a goal in the management of Type 2 Diabetes.
✅ Over the last few years of my practice, I have helped several people not only better manage their diabetes but even reduced and potentially eliminate the need for medication.

This is powerful!

Upgrade to a better quality of life and reduce risk of complications - get in touch today

https://sampoornaahara.com/products/online-consultation-with-dr-achyuthan-eswar

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08/12/2023

"Peanut Butter is Fattening and should be avoided!"

How true is this?

🥜 This myth originated because peanut butter is high in calories and is compared to calorie dilute foods like fruits and vegetables

🍯 Most peanut butters have oil, sugar/jaggery/honey, salt and other additives

What's the truth?

📑 Studies show that eating nuts do not lead to severe weight gain, especially when it's replacing oil or dairy products.

📑 Peanuts and peanut butter are one of the top sources of arginine, a type of amino acid involved in protein synthesis. A 2010 study suggests that the arginine content of nuts may boost fat–burning in the body.

📑 A Harvard study found that women at high risk for heart disease eating peanut butter every day had only about half the risk of suffering a heart attack compared to women who stayed away from the stuff

👩🏻‍🔬 A study where half a cup of peanut butter was fed to people in addition to their regular diet, daily for a month, found that neither group gained weight

🌽 A 2013 study found that those eating more peanut butter, nuts, beans, lentils, soybeans, or corn had a fraction of the risk for fibrocystic breast disease

What's more? 🦹🏻‍♀️

🧈 Comparing calories in peanut butter with calories in fruits and veggies is misleading. If you use peanut butter as a healthy substitute for dairy butter, oil, you will find that peanut butter is much healtheir

🧂 The additives in peanut butter that make it fattening and unhealthy are oil/sugar/jaggery. Ensure that you buy peanut butter without these additives.

🥜 You can make fresh peanut butter at home or buy peanut, cashew, and almond butter without additives.

Get organic & sugar-free peanut butter today: https://sampoornaahara.com/products/sugar-free-peanut-butter-organic-slow-roasted-creamy
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27/11/2023

POTLUCK + TALK ON "How to make tasty treats for holidays and celebrations"

Potluck anyone? 🤤

Our next Sampoorna Ahara Potluck is coming up soon! Join us SAT 02 DECEMBER 2023 at Lahe Lahe, Indiranagar! 🍱

Seats are running out fast! Book yours now: https://forms.gle/SfWBiNrxpdVfAATz7

👉🏼 Discover a thriving Whole Food Plant Based Community right here in Bengaluru!

Event is FREE. Registration is compulsory.

👉🏼 Meet like-minded people.
👉🏼 Try fantastic new recipes.
👉🏼 Get a chance to share your Plant-based Journey.
👉🏼 Get inspired by others' journeys.
👉🏼 Stay motivated to continue eating healthy!

🕐 WHEN: 4:00 PM to 6:00 PM, Saturday, 02 December 2023

📜 WHAT:
4:00 PM - Arrival and Introductions
5:00 PM - Talk on 'How to make tasty treats for holidays and celebrations' & Q&A with Dr. Achyuthan Eswar, Co-founder, Sampoorna Ahara Plant-based Kitchen
5:30 PM - Plant-based Potluck - High Tea & Snack time!

🍍 WHAT TO BRING: Your favourite Whole Food Plant Based Dish, enough for 3-4 people + your own plates and spoons. If it's your first time, feel free to bring a bunch of fruits!

🗺️ WHERE: Lahe Lahe Community Space, No.2906 & 2907, 80 Feet Road, Indiranagar, Near BSNL compound, HAL 3rd Stage, Kodihalli, Bengaluru, 560078

Register now: https://forms.gle/SfWBiNrxpdVfAATz7

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21/11/2023

Five amazing things that happen when you stop eating white sugar for 21 days

🤸🏻‍♀️ Improved energy levels - High sugar consumption leads to energy crashes and fluctuations throughout the day. The biscuits, chocolates, and soda will give you a temporary high, but leave you feeling tired and restless soon.
✅ Switch to snacking on fresh fruits, dry fruits and nuts and you'll see the difference

💪🏽 Improved nutrition intake - Sugary foods are also high in fat and refined grains. Think about it - doughnuts, cakes, cookies. This leads to excess calorie consumption with little to no nutrition. When you cut out white sugar, you also cut out a whole lot of junk.
✅ Try whole grain, dates sweetened cakes and cookies - tasty and packed with nutrition

💁🏽‍♀️ Better skin - Sugar consumption has been linked to increased inflammation and skin conditions such as acne. You'll notice you have better skin as you cut out white sugar
✅ Use dates sugar, molasses or unfiltered dates syrup to sweeten to drinks

👨🏾‍⚕️ Improved heart health. High sugar consumption has been associated with an increased risk of heart disease and other cardiovascular conditions. Many products that are high in sugar also have loads of saturated fat like oil and dairy which worsen heart health
✅ Enjoy sweets with healthy fats like nuts and seeds for improved heart health

🍴 Regulate your appetite and reduce cravings for sweet foods - Sugar consumption can trigger addictive behaviors and lead to overeating. By breaking the cycle of sugar cravings, you may find it easier to make healthier food choices and maintain a balanced diet.
✅ Re-sensitise your taste buds and enjoy tasting the natural flavours in fruits and vegetables.

Enjoy delectable sugar-free sweets without a single compromise on health - https://sampoornaahara.com/collections/sugar-free-sweets

Join our 21 day health transformation challenge from anywhere in the world. Get started on your journey to holistic health today

https://www.sampoornaahara.com/21daychallenge

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15/11/2023

Comment 'INTERESTED' and we'll send you links to the full blog and whole grain snacks that will change your life

In this article, we will explore various tips and strategies that will not only provide you with the knowledge and inspiration to make healthier choices but also help you feel like part of a community of individuals who prioritize their well-being

✅ Read the full article 'How Do I Include Wholegrains In My Diet' - https://sampoornaahara.com/blogs/plant-based-diet-insights/how-do-i-include-wholegrains-in-my-diet

👉🏽 Whole grains are packed with essential nutrients like fiber, vitamins, and minerals that can help lower the risk of chronic diseases such as heart disease, diabetes, PCOS, obesity, hypertension, and even certain types of cancer.
👉🏽 One of the key benefits of whole grains is their high fiber content. Fiber plays a crucial role in maintaining a healthy digestive system and preventing constipation.
👉🏽 It also helps regulate blood sugar levels and promotes satiety, making you feel full for longer periods of time. By including whole grains in your diet, such as oatmeal or brown rice, you can increase your fiber intake and improve your overall digestive health.
👉🏽 Studies have found that people who consume more whole grains have a lower risk of developing heart disease compared to those who consume refined grains. This may be due to the fact that whole grains contain antioxidants and other beneficial compounds that help protect against inflammation and oxidative stress in the body.

Make the switch today!

🍞 Replace store bought maida bread with our wholegrain breads - https://sampoornaahara.com/collections/sourdough-breads
🍚 Replace white rice with millets and unpolished rice
🍘 Enjoy snacks that are made with healthy whole grains - https://sampoornaahara.com/collections/healthy-snacks

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13/11/2023

10 Ways you can include flaxseed in your daily diet

Small seeds with mighty benefit, flaxseeds are often called a 'superfood' because of just how nutritious and beneficial they are.

✅ Eating flaxseed everyday is recommended to help you get Omega 3 fatty acids and keep your LDL cholesterol levels at bay among other benefits.

Grind flaxseed to a powder while using for better digestion and absorption

👉🏼 Smoothies: Add a bit of raw flaxseed powder to your smoothies
👉🏼 Rotis: Add some flaxseed powder to you whole wheat or even millet roti flour
👉🏼 Podi: Flaxseed chutney podis are an yummy way of eating flaxseed
👉🏼 Bread: Add flax powder to your breads while baking it (or you can buy our flax & oats sourdough breads too)
👉🏼 Laddus: Flax and dates laddu tastes delicious, that's why we made our Flaxseed B12 laddus (they are definitely a crowd favourite & come with the added benefit of Vit B12)
👉🏼 Oatmeal: You can add flaxseed powder to your morning oatmeal
👉🏼 Salads: Sprinkle some flaxseed powder on your salads
👉🏼 Crackers: Baked yummy savoury crackers with Flaxseed (our flaxseed B12 crackers are delicious & come with the added benefit of Vit B12)
👉🏼 Sauces: Add some flaxseed powder to thicken up your homemade sauces
👉🏼 Soups: Flaxseed powder goes well in a thick vegetable soup

Try them today and get the amazing benefits of flaxseed! ✨

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09/11/2023

My 3 Biggest Lessons in Lifestyle Medicine

1. Most people WANT to be healthy.

If you ask doctors why they don't stress more on the power of nutrition, they may say 'My patients won't change their diet, it's too difficult!'

If you ask patients why they aren't eating healthy, they may say 'My doctor never told me to.'

Most people don't want to be sick.
They are willing to make changes.
Doctors need to believe in this and encourage their patients to lead healthier lives.

2. 15 minute consultations don't work.

Most hospitals don't allow doctors to consult for more than 15-20 minutes, simply because there are so many patients waiting.

But how can you tell someone to change their entire diet successfully in just 15 minutes? It doesn't work.

The solution? Combine individual consultations + group sessions.

Healthy Eating principles apply to everyone. Get all your patients in a room (or a Zoom call) and inspire them to eat healthy.

Did you know, this model has been proven to have the best results?

3. (This is the biggest lesson personally) Traditional Indian Diet was 90% Whole Food Plant Based!

Animal foods and processed foods were so rare, most Indians never had diabetes, high BP or heart attacks until 75 years back.

We have traditional recipes of meat alternatives, dairy alternatives. Oil-free Indian cooking is so simple, anyone can learn it in 30 minutes flat.

Eating Healthy = Being Healthy.

Why is it important to you? Comment and tell me

Be blessed.

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08/11/2023

Comment 'INTERESTED' and we'll send you the link to the full blog and sugar alternatives that are delicious, convenient and healthy!

The festival season is here and that means sweets, sweets and more sweets!

How can you preserve your health during this time?

The answer is here, and no, it's not avoiding sweets!

Read the full blog - How to Avoid Sugar While Still Enjoying Delicious Sweets
https://sampoornaahara.com/blogs/plant-based-diet-insights/how-to-avoid-sugar-while-still-enjoying-delicious-sweets

Get ready to embark on a new path toward wellness through meal planning and reading food labels like a pro. Together, let's create sustainable strategies for reducing sugar in our lives, switching to healthy wholesome sweeteners that add years to your life, and pave the way for a healthier future.

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01/11/2023

COMMENT 'INTERESTED' to get the full blog link and link to order gut healthy salad bowls

Are you curious about how your diet can impact the health of your gut? Well, a recent study has found a fascinating link between a healthy plant-based diet and the presence of beneficial microbes in your gut.

https://sampoornaahara.com/blogs/plant-based-diet-insights/healthy-plant-based-diet-linked-to-good-microbes-in-gut-study

The study, which involved analyzing various interventional studies, discovered that
👉🏽 Individuals who followed a plant-based diet experienced positive effects on their intestinal microbiota.
👉🏽 These effects included an increase in microbial diversity and improvements in overall gut health.

~Tips for better gut health

✅ Load up on fiber rich foods - our salad meals are the perfect way for you to do this. Plenty of veggies, legumes and brown rice with a delicious gut healthy dressing
✅ Avoid animal products and a high-fat diet- these can disrupt your gut health
✅ Cut down on artificial or extracted sugars, flavour enhancers and ultra processed food to maintain gut health
✅ Enjoy sugar-free and fiber rich cakes, cookies and sweets to get the best of both worlds - a healthy gut and tasty snack

https://sampoornaahara.com/products/salad-bowls-subscription

Start today!

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24/10/2023

Happy Vijayadashami - the tenth day of Dussera is here, signifying the victory of Dharma over Adharma

Across the country, this Dashami is celebrated for different reasons with different practices.

🎊 In some parts of the country, Vijayadashami marks the end of Durga Puja, with goddess Durga's victory over the demon Mahishasura.
🎊 Mysore Dusera, a state festival in Karnataka is celebrated with pomp and show in the city of Mysore as the day when Goddess Chamundeshwari (Durga) killed the demon Mahishasura.
🎊 In some other States, the festival is called Dussehra and celebrates God Rama's victory over Ravana.
🎊 On the very same occasion, Arjuna alone decimated more than a million soldiers, restoring Dharma.
🎊 The day also celebrates Goddess Devi - Durga or Saraswati.

Today, is especially considered auspicious to start anew! To leave behind old practices and habits that do not serve you well.

☀ In many households, adults and children alike wake up early to make it a habit for the rest of the year.
☀ Children are encouraged to read and otherwise spend their time productively.
☀ Many adults practice their craft after a day of rest (Navami, Saraswathi Pooja, Ayudha Pooja)

On this auspicious day of Vijayadashami, we invite you to start anew
💫 To start building healthy habits that last a lifetime.
💫 To burn away and leave behind foods that cause & contribute to disease.
💫 To start your own journey towards the victory of good over evil.

Celebrate this wonderful festival season by gifting health to your loved ones with sweets, snacks & cookies that are every bit as healthy as they are tasty: https://sampoornaahara.com/collections/dussehra-and-diwali-specials

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