Dr Rupali Shah's Nutriwellness

30/03/2022

Burn fat and build strength at home 💪👇🏻

Being home doesn't mean you can’t exercise or strengthen your body.

Here are 6 exercises to help you to build strength ✨

1)Sumo squats
2)Reverse lunge
3)Crunches
4)Glute bridge
5)Plank
6)Donkey kick

These 6 exercises don't need any heavy equipment but your will to get fit.

So start your journey towards fitness today ✨

Double tap for more useful health content 🌼

26/03/2022

Change is the only constant we always must look for especially in our health 💛

Listen to your body, you will understand how it responds and where you might need help.

You might have to learn things the hard way!

This is your reminder to change for yourself because YOU want it, not because your doctor said so.

Share this reminder with your friend ✨

23/03/2022

Summer is here, so is the scorching heat 🙆‍♀️

It's common to have cold beverages in summers, but having these very often can cause low immunity.

So try to include the above-mentioned recipe in your Morning routine to increase your immunity ✨

Double-tap for more such content 😊

16/03/2022

Check these to know if you have a hormonal imbalance 👇

👉🏻Mood swings - Frequent wavering of emotions & sometimes it seems like you don't have any control over your emotions. 

👉🏻Irregular periods - Getting a period too late and irregular with/without pain are other symptoms of hormonal imbalance. 

👉🏻Acne - Usually acne is common but if it keeps on recurring, that's is another sign of hormonal imbalance 

👉🏻Hair loss or thinning of the hair - With the pollution in air and water, hair loss has become a major issue. But if you're losing more than 30 strands of hair, that could be a symptom. 

👉🏻Insomnia -normally it takes 10-15 minutes for a person to fall asleep but if it takes longer than that regularly, it might be a symptom of hormonal imbalance. 

We can not say that one has a hormonal imbalance just because of these symptoms, it is always better to get checked by a doctor and treat accordingly 🙂

Do you have any of these symptoms? Comment below 👇
 
 
 

11/03/2022

Have you ever heard of PCOS/PCOS superheroes? 😉

Nah? Let me make it simple:

Any activity or a person who comes to rescue a certain problem is considered to be a superhero👼 

Similarly, PCOS/PCOD have not just 1 but many superheroes🦸 

By summoning these superheroes anyone can reduce PCOS/PCOD 🧚‍♀️

🚴‍♂️Exercise - Move your body regularly, this can be as simple as walking, taking at least 8000 steps a day and strength training.

🥦Whole foods - Start saying NO to processed and packaged food, take colourful and whole foods.

🥗Balanced diet- In PCOS/PCOD the most common issue is weight and fat gain and to take control of that, one must take a balanced diet.

💤Regular sleep - Every human with it without PCOS/PCOD needs to get enough sleep. So never compromise on your sleep schedule. 

🧘‍♀️Meditation - Giving importance to destress your brain is as important as de-stressing your body, take 1-5 minutes every day to make meditation a habit. This will help you to calm down, improve concentration and allow you to see things from a new perspective. 

These are the 6 superheroes you can summon every day to make a healthy lifestyle change 💫

Need some personalised help? My DM's are always open for you, and I'm currently running a women's day offer of a 20% discount on all my programs till March 18th, grab the opportunity before it's too late 😊
 
     

08/03/2022

The countdown is over!⚡️

I am launching the sale of the year 😁
20% discount on all women’s oriented programs*

This is your time to start a healthy and a disease free lifestyle.

SWIPE LEFT to check out my programs⬅️

Offer valid till 18th March. Send me a DM to book your spot and know more details😍

*Conditions apply

04/03/2022

Can't believe that you still swear by these myths 🙃

1️⃣ Consumption of too much sugar causes diabetes. 

While this myth can be relatively true as the sugar level in the blood is the reason for diabetes but it doesn't mean consumption of sugar or sweets would lead to diabetes. 

2️⃣ Detox would help to restore your health 

If a single detox can restore health, then most people would follow detox and be healthy but with the right nutritional food we can balance our health 

3️⃣ Brown sugar or honey is healthier than natural sugar.

Brown sugar or honey both have the same amount of sugar level, replacing one for another doesn't justify your goal. Instead, go for Stevia herb which is a natural sweetener that also helps in weight management. 

Double tap for more such content 😊

02/03/2022

March 2_Post

Pregnancy Myths that you are believing for so long 👇

1️⃣ We should double our diet portion since we are carrying a baby

Blinding eating double only causes weight gain which would be hard to lose post-pregnancy.
Eating more is needed but a pregnant mom should only eat 300 calories more than her usual diet.
Also, it is mandatory to consult a certified nutritionist for an adequate customised diet plan

2️⃣ No exercise or activity during pregnancy

For a pregnant woman, it's a given that she needs rest but that doesn't mean she should not move her body.
Exercise plays an integral part in the baby's health. So make sure to exercise with suggestions from your doctor.

Follow for more info on pregnancy diet and health

25/02/2022

“THE BEST AND MOST EFFICIENT PHARMACY IS WITHIN YOUR OWN BODY”! 🎗

As a doctor and a nutritionist, I believe people are ignoring basic things that can help keep our immunity strong.

Good sleep, an active lifestyle and less stress are the key factors to building optimal immune health 💫

Good immunity is the foundation for a healthy and happy life ☘

To know more about building your body’s defence, book a FREE CONSULTATION call today (Link in bio) 😊

23/02/2022

Do you find yourself catching a cold, coughing, feeling low in energy, or getting tired frequently?🤔

If your answer is YES, then you might have a weak immune system. By incorporating these 7 immunity boosters in your daily routine, you can increase your body's defense mechanism 🌼

🌰Nuts
🍊Oranges
🍶Curd
🍀paneer/Tofu
🥚Eggs
🍓Seasonal fruits

The idea is that eating the right nutrition will help strengthen the immune system so that it can successfully fight off infections 🦠

It is well known in medical science that infection itself allows people to generate antibodies and they term it herd immunity.

But waiting for herd immunity to happen may lead to millions of deaths.

I would say that it is better to support your immunity and the community by incorporating good nutrition and exercise into your daily routine 🌸

If you want to improve your body’s defense mechanism and become healthy, click the link in my bio for a free consultation call with me 😊

18/02/2022

We are coming LIVE🔴

Learn with us about Strength training and nutrition and how you can get maximum fat burn with your workout!✔️

Join us tomorrow- 19th February, at 5:30 PM IST (12 PM GMT)

Be there!
Turn on your notifications now🔔

17/02/2022

Looking for some tasty snacks to eat without feeling guilty? 🤔

Here are a few delicious snacks that you can munch on without worrying about weight gain.

👉🏻Paneer crisps - Thin slices of paneer sautéed in ghee and sprinkled with chaat masala and chilli powder 

👉🏻Boiled chana chaat - Finely chopped onion and tomatoes mixed with boiled chana and a dash of lemon juice 

👉🏻Apple and peanut butter 

👉🏻Dry bhel - Puffed rice with roasted chana and peanuts and dry spices and dash of lemon juice

👉🏻Boiled sweet potato 

Make your weight loss fun with me 🤗

Follow for more 💫

16/02/2022

14/02/2022

Lose weight, NOT Taste!  

Fitness should not be a punishment and nutrition shouldn’t be restrictive 🧡.

Researchers have found that deprived taste or flavour in food causes a person to have more cravings for tasty food which equals more calories.

Healthy fat brings out the flavour in food and combined with an adequate amount of carbs and protein, it gives a feeling of satiety, thereby not making you crave for something frequently.  

To summarise, you don’t have to deprive yourself of your favourite foods or go spiralling with guilt whenever you eat a pastry 🤗

I want to show you how to manage weight with all blends of tastes that you are comfortable with and that you enjoy. 

At , I will teach you to be confident and in control with what you eat 😇  

You can start your sustainable weight management journey today! ✌

Click the link in bio to learn how 😊

14/02/2022

Lose weight, NOT Taste!

Fitness should not be a punishment and nutrition shouldn’t be restrictive 🧡.

Researchers have found that deprived taste or flavour in food causes a person to have more cravings for tasty food which equals more calories.

Healthy fat brings out the flavour in food and combined with an adequate amount of carbs and protein, it gives a feeling of satiety, thereby not making you crave for something frequently.

To summarise, you don’t have to deprive yourself of your favourite foods or go spiralling with guilt whenever you eat a pastry 🤗

I want to show you how to manage weight with all blends of tastes that you are comfortable with and that you enjoy.

At , I will teach you to be confident and in control with what you eat 😇

You can start your sustainable weight management journey today! ✌

Click the link in bio to learn how 😊

10/02/2022

Do you wish to lose weight without losing taste?🤨

Confused about which foods can be enjoyed and relished without worrying about weight?🤔

Let me start this series with some breakfast ideas😊

👉🏻Poha with veggies and roasted peanuts
👉🏻Oats besan methi Chilla
👉🏻Vegetable Upma with cashews
👉🏻Mix veg and paneer paratha.

What are your favorite breakfast meals?

Comment below and I will show you how to make it more balanced and enjoyable!

Follow this series for more on healthy options for lunch and dinner too!

Drop a ❤️ if u can relate!

03/02/2022

"Eat only twice a day or eat only fruits if you want to lose weight “- has been the most common gossip among ladies groups.

But that’s a myth!

Let me tell you some other common myths:
👉🏻Keto is the best way to lose weight.
👉🏻Avoid fats if you want to lose weight.
👉🏻Women should never do weight training.

The list is endless….

It’s time to bust these myths!

To lose weight and keep it off one must

👉🏻Eat planned healthy meals
👉🏻Exercise regularly
👉🏻Keep yourself hydrated

If you want to know more on how to lose weight and keep it off , book a discovery call with me right now!

Link in bio 🌼

31/01/2022

Do you want to feel, look and be your best self when you look at yourself in the mirror? 🤔

Do you want to be comfortable with your body and health?🤔

Imagine 3 months from now, you are at your best self, you not only look fit and healthy but YOU ARE fit & healthy 💫

I have been a nutritionist and a lifestyle coach for 28 years and have been serving my patients to achieve their desired results 🤗

My client says and I quote “I would like to thank Dr. Rupali for her well balanced nutrition plans and guidance which helped me reduce 24 kgs post complicated pregnancy and C section delivery. This is new me I carried my baby and climbed up and down 250 steps at Ranthambore fort. Can’t thank her enough. She is my go to person when I need nutrition and wellness coaching”
If you want to be the next Mansi 😍

Hit the link in my bio ✨

26/01/2022

Freedom from fat, flabbiness, and fatigue ☘

This Republic Day we should pledge to remove fat, flabbiness, and fatigue from our body by replacing it with a fit, toned, and energetic one !💫

Choose any of our programs according to your concerns 🧡.

DM us to know about our programs 🤗

24/01/2022

Did you know that we have a “SECOND BRAIN” in our gut and it is controlled by millions of bacteria residing there?🤔

Optimal health and multiplication of these microorganisms is essential for the absorption and assimilation of nutrients from the food we eat 🥗

For survival of these colonies of bacteria, these are good bacteria.

We need an adequate amount of Probiotics and Prebiotics in our food 🥘.

Probiotics are foods that contain these healthy bacteria ☘

Prebiotics are foods that are essential for the growth and multiplication of these bacteria

Examples of Probiotics:

👉🏼Curd
👉🏼Apple cider vinegar
👉🏼Kombucha
👉🏼Buttermilk
👉🏼Pickles and fermented foods

Examples of Prebiotics:

👉🏼Sweet potato
👉🏼Onions
👉🏼Apple banana
👉🏼Quinoa

Want to learn about your gut health? 🤗
Click the link in my bio to get started 💫.

24/01/2022

Did you know that we have a “SECOND BRAIN” in our gut and it is controlled by millions of bacteria residing there?🤔

Optimal health and multiplication of these microorganisms is essential for absorption and assimilation of nutrients from the food we eat 🥗

For survival of these colonies of bacteria we need an adequate amount of Probiotics and Prebiotics in our food 🥘.

Probiotics are foods which contain these healthy bacteria ☘

Prebiotics are foods which are essential for growth and multiplication of these bacteria

Examples of Probiotics:

👉🏼Curd
👉🏼Apple cider vinegar
👉🏼Kombucha
👉🏼Buttermilk
👉🏼Pickles and fermented foods

Examples of Prebiotics:

👉🏼Sweet potato
👉🏼Onions
👉🏼Apple banana
👉🏼Quinoa

Want to learn about your gut health? 🤗
Click the link in my bio to get started 💫

21/01/2022

Weddings and festivals put a dent in your weight loss program 😶.

Frustrated with the 2 kg weight gain after successfully reducing 15 kg? 😢
✨When you follow a sustainable weight management program, then you are actually eating what you love in the quantity you want without any fear or guilt.

✨So when occasionally you give yourself permission to enjoy the yummy delicacies in weddings and festivals, the body intelligently manages the calorie attack, knowing that this is temporary and the gained weight automatically reduces when you go back to your routine!

Dm me to make weight management possible even with hiccups from weddings and festivals! 📩

20/01/2022

Also, remember:
👉🏻Our body is made up of 70% water and hence hydration is a very important part of the weight management process

👉🏻And it is necessary to have an active lifestyle to keep our metabolism optimal and our thyroid functioning well.

Can you think of any more mistakes that you may be making? 🤔
Let me know in the comments below👇

19/01/2022

PCOS is a problem that occurs due to hormonal imbalance in females 👩🏻

One in Five i.e; 20% of women suffer from PCOS in India.

Hormones are made from proteins and hence a deficient protein intake will upset the hormonal balance 😶

👉🏻Poor sleep can cause increased secretion of cortisol which in turn increases deposition of fat which can cause obesity and insulin resistance

👉🏻Any exercise or physical activity releases happy hormones which in turn reduce stress and improve metabolism and sleep. So skipping workouts is not an option!

👉🏻Stress is known to cause and worsen PCOS because it increases the secretion of cortisol which increases the tendency to fat deposition and increased hunger leading to weight gain

Awareness can prevent PCOS! 🎗

Tag a friend who needs to read this! 😊

12/01/2022

You don't need to go to the gym to get fit! 🤷‍♀️

You want to exercise and become healthy but a gym membership is burning a hole in your pocket? 🤔

No worries!😇

Believe it or not, I am convinced that working out at home helps in adopting fitness as a part of your lifestyle 🏋️‍♂️

You can even start by taking a brisk walk in your corridor or compound followed by some squats and lunges and complete it with a plank ✅

A proper exercise routine should consist of:

👉A warm-up of 5 minutes

👉cardio for 15-20 minutes

👉Strength training for 10-15 minutes

👉Stretching

👉Cool down

If you are not a DIY workout person, there are many videos on YouTube which you can choose from. You just have to choose one that is appropriate for you.

Make exercise an integral part of your lifestyle like eating food and breathing air.

Think you need more advice on exercise? 🤔

Click the link in the bio! 😊

10/01/2022

Thyroid Befriended!

The thyroid is a small butterfly-shaped 🦋 gland that controls metabolism among other functions.

Thyroid disease can affect men, women, children or teenagers and the elderly but females are more likely to suffer from thyroid conditions than males.

An overactive thyroid (hyperthyroidism) may present as:

👉Causeless anxiety, irritability, and nervousness.
👉Disturbed sleep
👉Weight loss
👉Swelling over the neck
👉Tiredness and trembling of hands
👉Irregular, scanty or no periods
👉Always feeling hot and increased perspiration

An underactive thyroid (hypothyroidism) may present as:

👉Low energy and feeling tired all-day
👉Weight gain
👉Difficulty in concentration and memory
👉Heavy or scanty periods
👉Dry skin and hair
👉Hoarseness of voice
👉Feeling cold all the time

If you are experiencing any of the above symptoms, it’s best to get a medical opinion!👩‍⚕️

Because “An ounce of prevention is better than a pound of cure”

Follow for more information on how to manage and if possible reverse thyroid conditions 💚

05/01/2022

Thyroid gland plays a major role in your metabolism 💫.

Hypothyroidism can be reversed but only under a nutritionist or dietician’s supervision.

An insight to foods which can help in Hypothyroidism reversal 👇🏻

👉🏻Include healthy fat in your meals.

👉🏻Increase protein in your diet.

👉🏻Include strength training in your routine.

👉🏻Take a calcium supplement everyday.

👉🏻Rotate the dals in your meals such as yellow or green moong dal and masoor dal.

👉🏻Drink adequate water everyday.

Have more questions? Drop them below 👇🏻😀

01/01/2022

May this coming year bless you with love, peace, health and empowerment. 🎉🥰

Wishing you and your family a joyous 2022!💕

Hugs,
Rupali