Dt.Alka Phutela

09/10/2025

✨ Karwa Chauth — Fast Smart, Not Starve! ✨

This year, let your devotion meet self-care. 💕
Fasting doesn’t have to mean fatigue, dull skin, or weakness — it can be a celebration of love and wellness. 🌸

💫 In this carousel:
🌅 Pre-fast prep for hydration
🥣 Healthy Sargi ideas
🧘‍♀️ Midday energy tips
🌕 Post-fast gentle meal ideas
💖 Glow & recovery secrets

Because when you care for yourself, your glow becomes your devotion. 🌙

👉 Swipe through to plan your Karwa Chauth smartly and tag a friend who’s fasting too!

08/10/2025

Struggling to fall asleep in menopause?

In menopause, your ability to fall asleep can be impacted by:

✔️ Stress (physical + emotional)
✔️ Blood sugar instability (too little food, too big
gaps between meals)
✔️ Gut dysfunction (your gut helps regulate
melatonin!)
✔️ Nutrient deficiencies (Magnesium, B vitamins,
Zinc, Omega 35)
✔️ Low protein intake (your hormones need
building blocks)
✔️ Caffeine timing (it may affect you 8-10 hours
after consumption)

Sleep isn’t just about “winding down” and we dont fix it by ONLY looking at bed time routines. It’s about stabilising your system throughout the entire day so your body can hormonally regulate to sleep.

07/10/2025

04/10/2025

Chronic inflammation can increase during menopause due to hormonal shifts, stress, and lifestyle factors. When it stays high for too long, it can lead to:

- Joint pain and stiffness
- Increased belly fat and insulin resistance
- Digestive issues like bloating, constipation, or reflux
- Brain fog, fatigue, and mood swings
- Skin changes, including breakouts or rashes
- Worsening menopause symptoms like hot flashes and poor sleep

Lowering inflammation isn’t about cutting everything out or following extreme diets. Small, consistent changes in food, movement, and stress management can have a real impact.

Where do you notice inflammation showing up the most in your body?

Let me know in the comments.

03/10/2025

Which menopause phase describes your current reality?

Stop Googling random “miracle cures” - nutrition can actually help!

Your menopause support squad:

✅ Bone Protection Team: Greek yogurt, spinach, sardines, tahini, almond milk
✅ Hot Flash Fighters: Flaxseeds, salmon,
edamame, walnuts, h**p seeds
✅ Energy Restorers: Almonds, dark chocolate, pumpkin seeds, bananas
✅ Mood Boosters: Canned tuna, mushrooms, egg
yolks, fortified oat milk
✅ Anti-Aging Powerhouses: Blueberries, pomegranate, goji berries, acai, cherries
✅ Metabolism Support: Lean turkey, green tea,
chili peppers, quinoa, lentils

Which phase are YOU in?
• Pre-menopause prep mode
• Hot flash survival expert
• Energy crash central
• Brain fog city
• Bone density warrior = Already crushing it!

29/09/2025

🌸✨ Don’t Let Post-Navratri Weight Gain Sneak In! ✨🌸

You followed vrat so well, but the real challenge starts AFTER Navratri 😅
👉 Jumping back to heavy, oily, and sugary foods can cause bloating, acidity & sudden weight gain.

That’s why I’ve created a 3-Day Post-Vrat Diet Plan 🥗🥛
to help you transition smoothly from fasting to normal meals –
💫 No bloating
💫 No cravings
💫 No extra kilos!

🌟 Stay light, eat right & enjoy the festive season guilt-free.

24/09/2025

🌸 Fasting but acidity ruining your Navratri? 🌸
You’re not alone! Long gaps & fried vrat foods often trigger acid reflux and bloating.

✨ Swipe through this post to discover 7 cooling drinks that keep your stomach calm, improve digestion & support weight loss during fasting.

💧 From coconut water to cucumber buttermilk, these easy-to-make vrat-friendly drinks are your secret to an acidity-free Navratri.

⚡ Save this post & try one drink daily for best results.

💬 Tell me in comments – Which drink will you try first? 👇

👉 Follow .alkaphutela for more Navratri fasting weight-loss tips.

23/09/2025

✨ Navratri Special: 7 Protein-Rich Recipes for Weight Loss ✨

🌿 Fasting doesn’t mean feasting on fried food!
This Navratri, try 7 trending vrat-friendly recipes that are:
✔️ High in Protein
✔️ Low in Calories
✔️ Super Filling & Energizing

From Quinoa Paneer Tikki to Paneer Stuffed Sweet Potato Boats 🍠, these recipes will keep you active & help you shed extra kilos.

⚡ Save this post & try 1 recipe each day!
👉 Comment “RECIPE” if you want me to share detailed prep steps in your dm.

🌸 Your 9-Day Navratri Weight Loss Kickstart is here! 🌸

22/09/2025

✨🌸 Sweet Tooth During Vrat? Try These Hacks! 🌸✨

Most people end up eating fried halwa, jalebi or sugar-laden sweets while fasting… and that leads to weight gain 😅.

Here are 5 vrat-friendly sweet hacks that are light, low-calorie & still delicious 🍬🥥🍎.

👉 Save this post for your fasting days
👉 Share with a friend who craves sweets during Navratri
🌸 Stay tuned for more vrat-friendly weight loss tips!

19/01/2025

🌟 Transformations That Inspire! 🌟
From weight loss to overcoming thyroid, PCOD, and fatty liver, these incredible journeys show that with the right guidance, dedication, and healthy choices, change is possible! 💪
If they can do it, so can YOU!
👉 Ready to start your transformation? DM me for personalized plans!

Hashtags:

18/01/2025

If she can do it so can you !!

05/01/2025

Sweet, healthy, and oh-so-easy to make! Say hello to these Oats Laddoos – the perfect guilt-free snack loaded with nutrition and flavor. 💪🌾

✅ Made with wholesome oats
✅ Packed with energy
✅ Perfect for your mid-day cravings

You can personalize the recipe to match your taste and preferences—add your favorite nuts, seeds, or even a dash of dark chocolate! 🥰

✨Try this recipe today and tag us in your creations, we’ll repost your version! We’d love to see your healthy twist on these laddoos✨

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