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Total Nutrition

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Total Nutrition

Meal plans are based on clean eating, no processed & refined foods.

We provide diet plans for weight loss / gain,Immunity boosting, Diabetes, BP, Thyroid problems, PCOD, Athletes, Marathon runners, for all types of endurance and strength sports.

20/08/2025

*🔬 Zinc – The Micronutrient With a Macro Impact*

Zinc is a trace mineral, yet it plays huge roles in human health.
It is involved in over 300 enzymatic reactions that support:

◀️Immune function – Helps immune cells develop and fight infections
◀️Wound healing – Speeds tissue repair by supporting cell growth and collagen synthesis.
◀️DNA & protein synthesis – Vital for growth, repair, and reproduction.
◀️Sense of taste & smell – Zinc deficiency can alter taste perception
◀️Skin health – Regulates oil glands and supports skin barrier function.

When Zinc is Deficient:
Mild to moderate deficiency may cause:
Frequent infections
Poor wound healing
Hair loss
Loss of appetite or taste changes
Growth delay in children
Skin rashes (often around mouth & eyes)

🔶Research shows zinc deficiency is more prevalent in:

High HbA1c / Diabetes – due to increased urinary zinc loss and oxidative stress, affecting insulin production.

Thyroid Disorders – zinc is needed for converting T4 to active T3 hormone.

PCOS – low zinc may contribute to insulin resistance, inflammation, and skin issues.

Natural Food Sources
Eggs 🥚
Dairy products 🥛 (cheese, yogurt, milk)
Legumes (chickpeas, lentils, beans)
Nuts & seeds (pumpkin seeds, cashews, almonds)
Whole grains (oats, brown rice, quinoa)
Vegetables (mushrooms, spinach, green peas)

Tip: Phytates in legumes & whole grains can reduce zinc absorption. Soaking, sprouting, or fermenting improves bioavailability.

📚 References:
1. Prasad AS. Zinc in human health: effect of zinc on immune cells. Am J Clin Nutr. 2008;88(5):147S–148S.

2. Heyneman CA. Zinc deficiency and taste disorders. Am J Health Syst Pharm. 1996;53(4):427–429.

3. Jansen J et al. Nutrients. 2021;13(2):536.

4. Baltaci AK et al. Biol Trace Elem Res. 2019;189(1):26–35.

5. Kanafchian M et al. Biol Trace Elem Res. 2020;193(1):21–27.

Conclusion:
In nutrition, the smallest elements often have the biggest influence. Ensuring adequate zinc through a balanced diet supports immunity, healing, and overall vitality — and is especially important if you have diabetes, thyroid conditions

05/08/2025

🌿 Take a Pause, Breathe, Reconnect 🌿

In the hustle of our daily lives, we often forget that rest is just as essential as hard work. Taking a break — especially in nature or on a quiet vacation — isn’t luxury, it’s self-care backed by science.

🧠 Research shows that spending time in natural surroundings can reduce cortisol levels (stress hormone), lower blood pressure, and improve mood. Even a short break in green spaces helps enhance creativity, focus, and overall mental well-being.

💡 According to a study published in Frontiers in Psychology, just 20 minutes of nature exposure significantly lowers stress levels.

For me, these little escapes into nature are a way to reset, reflect, and recharge — so I can return with more energy, more clarity, and a fresher perspective on life and work.

If your body is asking for rest, listen to it.
If your mind is cluttered, give it a quiet place to breathe.
Take that trip. Watch that sunset. Feel the earth.

You’ll return to your work, but as a better version of yourself. 🌞🌊🍃

22/07/2025

*"पाण्याचा डॉक्टर भेटला… प्रेरणा मनात उतरली!"*
💧🙏
Truly blessed to have met Dr. Avinash Pol - the visionary Chief Advisor of Paani Foundation.
A man whose journey from dental surgeon to “Panyacha Doctor” has transformed thousands of lives across Maharashtra.

His dedication to water conservation, rural upliftment, and community-driven change is deeply inspiring.
Gratitude for this moment of connection with someone who is truly creating ripples of change. 🙏💧

18/07/2025

Your gut instinctively recognizes genuine food. Avoid substituting convenience for perpetual turmoil. Opt for ingredients that are recognizable — your microbiome will appreciate it! Keep it simple — refrain from consuming substances with illegible labels!

14/07/2025

The Real Recipe is Knowing What to Combine — That’s the Nutritionist’s Edge!

🌟 Happy to share that I won First Prize at the Zaayka Recipe Competition organized by JITO Ladies Wing!

The theme was “Seasonal Star – Sweet Corn with a Healthy Beverage.”

Grateful to the organizers for the opportunity and to Chef Rahul Singh (Gourmet Grammar), a fitness chef , who judged the entries with great insight, including a short viva covering food and nutrition aspects.

When you understand how ingredients interact, not just how they taste — that’s where a true nutritionist’s talent shines through.

Truly a memorable and enriching experience! 🙏✨

03/07/2025

Ghari – A Monsoon Delight with a Mindful Twist 🌧️🍽️

Monsoons in India bring with them the comforting aroma of Ghari – a sweet, deep-fried pumpkin puri savored with a generous drizzle of ghee. 🍯🎃
Rich in tradition and taste, this festive treat is specially made in the month of Ashadh, is a beautiful reminder of our cultural food heritage.

✨ But tradition can meet mindfulness too!
✅ Enjoy it warm, with love.
✅ Fry in cold-pressed, filtered oil for a healthier twist.
✅ And most importantly – watch the portion size. A couple of pieces are enough to satisfy both your taste buds and your body.

Indulge in your roots, just with balance. 💛

24/06/2025

✅Health, Nutrition and Indian Food

20/06/2025

🧘‍♀️From Chair to Headstand — Balance is not found, it’s created. 🧘‍♀️

On this International Yoga Day, I flow through strength, surrender, and stillness.
Yoga isn't just about poses — it's about posture in life.
Let your breath lead.
And the body will follow.

11/06/2025

🏸 Proud Moment Alert! 🥈🇮🇳

Meet my amazing client – a dedicated physiotherapist, passionate athlete, and now a proud silver medalist at the 35+ Ceylon Master's Women’s Singles Badminton Championship 2025 held in Colombo, Sri Lanka, where she represented India on an international platform!

Despite being a healthcare professional herself, she chose to consult me for her sports nutrition, realizing that even seasoned athletes need expert guidance when it comes to optimizing performance through food.

✅ Her consistency
✅ My customized nutrition strategy
✅ Result? Better stamina, faster recovery, improved agility — and a podium finish!

✨ This achievement is a powerful reminder:
You might train hard, practice harder — but nutrition is the edge you’re missing!

Whether you're a badminton player, recreational or professional, your on-court performance begins off-court – with what’s on your plate.

📩 If you're serious about taking your game to the next level, let’s talk sports nutrition.
Because even champions need a coach — for their food!

—

📍Consultations | Customized Meal Plans | Performance Fueling
📞 9850091541 / 8999425229
🌐 www.totalnutrition.co.in
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09/06/2025

🔴 FDA Suspends Zepto’s Food License in Dharavi – A Wake-Up Call for Food Hygiene & Nutrition Professionals

📌 What happened: The FDA suspended Zepto’s food-business license at its Dharavi facility after finding serious hygiene violations—fungal growth on food items, expired goods stored alongside fresh produce, unhygienic cold storage, stagnant water near food products, and wet, unclean floors, with food even stored directly on the floor

📌 Why it matters:
It isn’t just about meeting regulations—it’s an essential pillar of public health and effective nutrition. Such lapses can lead to contamination by moulds, pathogens, or toxins that degrade nutrient quality, irritate digestion, and pose long-term health risks. When hygiene is compromised, even nutrient-dense foods can become harmful.

📌 As nutrition professionals:

Safety is non-negotiable: Nutritional value matters only if the food is safe. From sourcing to shelf, strict adherence to hygiene protocols ensures that our dietary guidance truly supports health.

Holistic education: We must empower clients—and food businesses—to understand the complete journey of food: from handling and storage to consumption. Nutritional advice is only as strong as the food’s safety.

Advocacy & vigilance: Quick‑commerce platforms and dark‑stores must be held to the highest standards. We must speak up, raise awareness, and support regulatory oversight to protect consumer health.

📌 Moving forward:
✅ Regular inspections and monitoring by authorities are essential.
✅ Food handlers at every level require continuous training in hygiene practices.
✅ As nutritionists, let’s integrate food-safety best practices into all our counseling and workshops—because optimal nutrition thrives on safe, clean, and well-managed food environments.

Let this incident reinforce our collective commitment to food hygiene as the groundwork for nutritional excellence. Safe food is the foundation of good health. 🌱

06/06/2025

🦴 Are your kids low on Vitamin D3?
Here’s how to fix it—naturally! 🌞

✅ Sunlight: 15–20 mins daily
✅ Healthy fats: ghee, soaked nuts, coconut
✅ Milk products: homeset curds & paneer
❌ Say no to processed foods
🏃‍♀️ Keep them active for strong bones!

Strong bones = Healthy kids 💪

Address

Yashodhan, 212/51 Rambaug Colony, Opp Lane Of Kaka Halwai Centre, Off LBS Road, Pune/30
Pune
411030

Opening Hours

Monday	11am - 6pm
Tuesday	11am - 6pm
Wednesday	11am - 6pm
Thursday	11am - 6pm
Friday	11am - 6pm

Website

http://www.totalnutrition.co.in/

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