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Your Health Coach., Mumbai (2026)

30/09/2020

Everyone is going the KETO way to lose weight quickly but one should know the pros and cons of the Keto Diet.

Keto is a weight loss diet and focusses on low fat, high protein and low carbs.
This means that when your body doesn't get enough carbs for energy (main source of energy for the body), your body will burn fat to get energy; hence the weight loss.

Most of us have a sedentary lifestyle for which we can survive on low carb diet.
But what a lot of people don't understand is that our body needs carbs not only for energy but also for a healthy brain. Less carbs means less glucose in blood, hence less focus.
Another fact is that keto involves eating a lot of saturated fats which isn't healthy for the heart.

In short, keto deprives you of essential glucose and carbs. One shouldn't practise it without an expert supervision.

- don't go keto; Instead practise a diet that provides your body with all essential nutrients in the right quantity and isn't extreme.

25/09/2020

Nature has given us a variety of grains and it's important for us to make them a part of our diet.

Every grain is beneficial to us in different ways and different seasons.🌾🌾🌾🌾🌾

24/09/2020

Potatoes are a versatile root vegetable and a staple food in many households.🥔

It has many health benefits like it improves digestion, reduces cholesterol, boosts heart health and protects from polyps. They strengthen the immune system, reduce signs of aging, protects the skin, increases circulation, reduces blood pressure, maintains fluid balance and reduces insomnia.

🥔 are an excellent source of vitamins and minerals.

🥔 are a good source of antioxidants, which may help to reduce the risk of chronic diseases like heart disease, diabetes and certain cancers.

🥔 contain resistant starch which may help reduce insulin resistance. In turn this can improve blood sugar control.

Resistant starch in 🥔 is a source of nutrition for beneficial gut bacteria.

🥔 are naturally gluten free, which makes them an excellent food choice for people with celiac disease or a non celiac gluten sensitivity.

🥔 are amongst the most filling foods. They increase the levels of fullness hormones such as Cholesystokinin (CCK)

All in all, 🥔 is a great addition to your diet in moderation.

- potatoes are packed with vitamins and minerals, though the variety and preparation method can affect the nutritional content.

potatoes

22/09/2020

CARBS - A vital component of a healthy diet are grouped into good and bad carbs!
Knowing which carbs fall into which group helps dieters choose foods which are sustainable for a healthy diet.

CARBS ARE EVERYWHERE!! Carbs are not only found in bread, rice and pasta; They are also in nuts & seeds, fruits & vegetables, milk & dairy, juice & soda and ofcourse candy & desserts.

COMPLEX CARBS are good carbs which provide nutrition and have a lower glycemic load. This produces less sugar in the body at a consistent rate.
Egs: Whole Wheat Bread, Brown Rice, Whole Wheat Pasta, Oats, Quinoa, Sweet Potato, Other Whole Grains.

SIMPLE CARBS are bad carbs that have little nutritional value and a higher glycemic index. They cause rapid increase in blood sugar levels.
Egs: White Bread, White Rice, White Flour, Regular Pasta, Regular Potatoes, Desserts and Cookies.

- 60% of your total calorie intake should come from carbs. And the daily intake of dietary fiber should be atleast 25gms.

21/09/2020

Apart from the multiple benefits we know if drinking water, it is also important to drink water at the right time ⏰

• Drink water when you wake up. It helps flush toxins, activates your organs and gets them ready to take in foods. 🕖

• Drink water before a massage or bath. It helps your body release toxins and lowers your blood pressure. 🕙

• Drink water before your meal as it diluted your digestive juices which will help you digest food better. 🕛

• Drink water an hour after meals as it will help you absorb nutrients better. 🕑

• Drink water before, during and after exercise. 🕕

• Drink water before bed as yout body loses fluids when you sleep. It also avoids stroke and heart attack.🕙

• Drink sip water throughout the day to help you focus.⛲

- DON'T DRINK water during meals

17/09/2020

Corona virus is a global pandemic and there are a few key measures that every human needs to take to fight this situation.

While it is extremely important to maintain hygiene like washing your hands frequently and avoid touching your hand and mouth, there are certain methods to improve your immunity which is a paramount at this juncture.

Individuals with ore existing illness like diabetes, hypertension, cardio vascular disease and respiratory issues are at a higher risk of having Covid 19 complications.

In such times the food you eat plays an important role in determining your overall health and immunity.

Here's a list of 5 super food to help you boost your immune system.

- Keep sipping on warm water throughout the day 💦

16/09/2020

Bananas boost metabolism and promote digestion. They are a rich source of carbs, dietary fiber, potassium, magnesium, B6, vitamin C and various anti oxidants.
After a night of fasting during sleep, your body is low on its glycogen stores and hence eating a banana in the morning helps to jumpstart your day and provides glucose and energy to the body 🍌🍌🍌🍌🍌🍌

• Warm water activates the digestive system and kick starts your metabolism. 💦💧💦💧💦💧

• Warm water increases body's temperature which causes the body to expand energy to lower it's temperature back to normal. This energy expenditure promotes metabolism.🌡️

• It can dissolve and dissipate the food you have eaten that your body might have trouble digesting.

• Also warm water helps in the contraction of your intestine which leads to food waste to come out of the intestine and pass out of the body which leads to smooth and regular bowel movement.

• Consuming hot or warm water also prepares your gut bacteria for the rest of the day and contributes to weight loss.

Apart from the benefits of drinking warm water the first thing in the morning, warm water also has benefits throughout the day.
Drinking hot water after a meal emulsifies fat which helps in digestion. Drinking a glass of hot water before bed increases satiety and curbs the desire to snack in the middle of the night. 💦

- For an extra health boost, squeeze some lemon into his warm water 🍋🍋🍋🍋🍋

15/09/2020

In all times and especially in times or COVID, it is absolutely necessary to take care of your immunity and here's a recipe of an immunity boosting tea which you can make for the entire family everyday ☕

This immunity boosting tea recipe is a home remedy that will boost your immune system and help you fight cold, ease a sore throat and calm your cough.

- swap your regular tea for a warm aromatic brew of spices and herbs, which will go a long way in fighting all kinds of diseases.

PS: Mix all the ingredients in water and cook until the quantity is reduced to half.
Feel free to DM me if you have any questions with the recipe.

14/09/2020

Antioxidants protects our body cells from free radical damage. This in turn prevents premature aging and various chronic diseases.

In times of covid, it is even more important to take care of our body's immune system for which we need to provide our body with as many foods which are rich in anti oxidants.

PS: swipe right to see the nutrients rich in anti oxidants!

- foods with darker, richer colours like orange, yellow, blue and red tend to be higher in anti oxidants.

13/09/2020

Eggs are among the most nutritious food on the planet. However, they have gotten a bad reputation because the yolks are high in cholesterol. 🍳

One shouldn't be too worried about cholesterol though as the more cholesterol you consume, the less your liver produces. Also, cholesterol is a crucial building block in your cell membrane. It is also needed by the body to synthesise Vitamin D and the hormones, testosterone and oestrogen.

Hence 6-8 egg yolks in the week won't cause any harm. For people with high cholesterol prefer egg whites.

- eggs are dense in all nutrients and has all the right ingredients that will help for the growth of an organism.

11/09/2020

We all have heard of or followed many FAD diets like GM diet, Mediterranean diet, DASH diet, Paleo diet, Keto diet.

With all due respect the benefits from these fad diets are temporary and no long term goals can be achieved by not following the balanced diet principle.

In my opinion, anything which isn’t sustainable and which cant become a lifestyle change isn’t good from a long term perspective.

So its important to flag an unhealthy diet :

*Low in nutrients* - Diet that deplete and restrict most nutrients.

For example, diets that restrict the intake of carbohydrates may cause fatigue and constipation.

*Low in calories* - A diet that says 800 calories and below in a day should be flagged as a NO (At least 1500 calories is needed for women and 2000 calories for men)

*Food restrictions* - Diets that say NO to carbs, NO to protein at all should also be crossed off your list!

*Gimmicks class* Avoid practices like: only liquid diet, popcorn for lunch, drink lots of caffeine or eat hot peppers to boost your metabolism.

- stick to the basics.

09/09/2020

If you are trying to lose weight, a solid exercise regimen should be part of your plan.

Choose an exercise that you enjoy doing; It could be walking, jogging, running, cycling, swimming, weight training, yoga, pilates.🤼🏋️⛹️🤾🚴🤸🚶

Along with working out, you also need to reset mentally, physically and emotionally, so make sure you keep the rest of the 2 days as a complete reset day!☑️

Your Health Coach.

30/09/2020

25/09/2020

24/09/2020

22/09/2020

21/09/2020

17/09/2020

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15/09/2020

14/09/2020

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11/09/2020

09/09/2020

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