Get in shape with Dr.Sonali

Get in shape with Dr.Sonali BAMS. Clinical Nutritionist/Dietation

✨Some Meal Ideas✨
14/08/2024

✨Some Meal Ideas✨

✨Depending on where you are, strawberries are likely in season right now, so be sure to add them to your list!🍓Strawberr...
06/08/2024

✨Depending on where you are, strawberries are likely in season right now, so be sure to add them to your list!

🍓Strawberries are a delicious way to get a wealth of nutrition that is beneficial for managing PCOS. Here are some key health benefits of these vibrant red berries:

* VITAMIN C: A powerful antioxidant that can improve egg quality and support healthy progesterone levels after ovulation. Interestingly, strawberries contain more vitamin C than oranges!

* ANTIOXIDANTS: High in anthocyanins, strawberries help reduce inflammation, which is crucial for managing PCOS symptoms.

* FIBER: Essential for blood sugar control, satiety, gut health, and heart health. The fiber in strawberries can help stabilize blood sugar levels and improve digestion.

* FOLATE: A B vitamin that supports ovulation and helps prevent neural tube defects in early pregnancy.

🍓Incorporating strawberries into your diet is easy.
🌿Add them to oatmeal, smoothies, yogurt, or cottage cheese. Or simply enjoy them as a snack with a handful of cashews—my personal favorite!

🍓

What questions do you have? And do you enjoy strawberries?🍓 🍓

✨Happy Client😊 (4 week transformation)
01/08/2024

✨Happy Client😊 (4 week transformation)

✨With summer kicking off, watermelon is usually on the menu more frequently!🍉Watermelon sometimes gets a bad reputation ...
01/08/2024

✨With summer kicking off, watermelon is usually on the menu more frequently!

🍉Watermelon sometimes gets a bad reputation because it has a high glycemic index (GI). But here’s the thing: the glycemic index doesn’t tell the whole story and it was never intended to dictate your food choices.

❗️(And side note: ice cream has a lower glycemic index than watermelon because it naturally has fat and a little bit of protein to “balance out” the carbs. However, most would agree that watermelon is a healthier choice more routinely than ice cream, right?)

💧Since watermelon has such a high water content, it actually has a low glycemic load (GL), meaning it doesn’t impact blood sugar levels as much as the glycemic index would suggest.

Moreover, when you combine watermelon with other nutrients like protein and fat, you can keep blood sugar levels even more stable. WIN!🏆

•Besides being delicious, watermelon offers a lot of health benefits:

🌿VITAMIN C: A powerful antioxidant that may also boost egg quality. Studies show vitamin C’s role in reducing oxidative stress, which is important for reproductive health .

🌿ANTIOXIDANTS: Watermelon is high in carotenoids and lycopene, which have been shown to reduce inflammation, cholesterol, and blood pressure. Lycopene, in particular, has been studied for its potential anti-cancer benefits .

🌿HYDRATION: Given the name, this is probably not surprising, but watermelon has a high water content, which helps keep you hydrated .

✨Watermelon is tasty in:

🥤Smoothies
🥗Salads (think: watermelon & feta salad!)
🍉As part of a snack with a handful of zinc-packed pepitas!



What’s your favorite way to enjoy watermelon?

✨It’s a common MISCONCEPTION that corn has no nutritional value.However, the truth is that corn can be a nutritious and ...
31/07/2024

✨It’s a common MISCONCEPTION that corn has no nutritional value.

However, the truth is that corn can be a nutritious and beneficial addition to your diet.

Let’s explore the evidence-based benefits of corn:

🌽 Carbohydrates and Fiber: Corn provides complex carbohydrates and fiber, which are digested slowly, promoting balanced blood sugar levels. Pairing corn with protein and fat can enhance this effect.

🌽Vitamin C: Corn is a good source of Vitamin C, a powerful antioxidant that supports immune function and may improve egg quality. Vitamin C is also essential for healthy progesterone production.

🌽Folate: Corn contains folate, necessary for red blood cell formation and the prevention of certain types of anemia. Folate is crucial in preventing neural tube defects during early pregnancy.
,
🌽Magnesium: magnesium in corn can reduce stress and anxiety. It also plays a role in reducing insulin resistance.

🌽Fiber: Helps in maintaining balanced blood sugar levels and promotes healthy digestion and gut health.

❗️One consideration is that corn contains phytic acid, which can reduce the absorption of certain minerals like zinc. This does not mean corn should be avoided; rather, it highlights the importance of a varied diet to ensure balanced nutrient intake.

✨Top 10 supplement’s keeps your Hormones Happy✨
24/07/2024

✨Top 10 supplement’s keeps your Hormones Happy✨

✨I call it my feel good medicine✨🌾 Ragi Roti: A Wholesome Carb Ragi, or finger millet, is a complex carbohydrate that pr...
23/07/2024

✨I call it my feel good medicine✨

🌾 Ragi Roti: A Wholesome Carb Ragi, or finger millet, is a complex carbohydrate that provides sustained energy and helps maintain stable blood sugar levels. Rich in calcium and iron, ragi roti is a nutritious addition to any meal.

🥛 Buttermilk: Protein Powerhouse Buttermilk is an excellent source of high-quality protein, essential for muscle repair and growth. It’s also rich in probiotics, promoting a healthy gut and aiding digestion.

🥗 Vegetables & Salad: Fiber-Rich Goodness Incorporating a variety of vegetables and fresh salad into your meal ensures a good dose of dietary fiber. Fiber aids in digestion, regulates blood sugar, and keeps you feeling full and satisfied.

Fuel your body with a perfectly balanced meal combining wholesome carbs, high-quality protein, and fiber-rich goodness for sustained energy and overall well-being.
A balanced meal helps keep your hormones in a happy state.🌟

Want to balance your nutrition?
Join my 3-months Program for a healthier, happier you!”

Link in bio👆🏻

✨Did you know chronic inflammation impacts up to 70% of women struggling to conceive? ✅It’s a significant factor in cond...
18/07/2024

✨Did you know chronic inflammation impacts up to 70% of women struggling to conceive?

✅It’s a significant factor in conditions like endometriosis, PCOS, and unexplained infertility.

✅Several factors can trigger inflammation, including diet (especially with allergies or intolerances), lifestyle choices, environmental toxins, and infections.

✅Reducing inflammation can lead to remarkable improvements in egg quality, s***m health, implantation success, menstrual cycle regulation, and ovulation support.

✅To combat inflammation, start by incorporating more anti-inflammatory foods into your diet. Berries, Nuts, ginger, and extra virgin olive oil are just a few examples of foods rich in potent antioxidants that help reduce inflammation.

✅Incorporating anti-inflammatory foods is a key focus when I work with clients, and they’re a crucial element of the meal plans I create.

✅My 12 week meal plans are designed to take the guesswork out of preparing fertility-friendly meals.
Interested in a meal plan?

Book your 1:1 Happy Hormone Strategy Call.☎️

Link in Bio.

✨One of My favorite PCOS poha (flattened rice) recipe:* 2 green chili finely chopped * 2 tbsp peanuts 🥜 *Few curry leave...
12/07/2024

✨One of My favorite PCOS poha (flattened rice) recipe:

* 2 green chili finely chopped
* 2 tbsp peanuts 🥜
*Few curry leaves 🍃
* 2 Tbsp Cabbage chopped 🥬
*2 Tbsp Bell pepper 🫑
* 1/2 cup chopped tomatoes 🍅
*1 or 2 Tablespoons of chopped Broccoli 🥦
* Add mushrooms if you like basically throw in whatever vegetables you have
* 1 teaspoon mustard seeds
* 1 teaspoon turmeric powder
* 1 tablespoon Oil
* Salt to taste
*Fresh coriander leaves for garnish
*Lemon juice

✨Benefits for PCOS:

🌿Low Glycemic Index: Poha has a low glycemic index, meaning it releases sugar slowly into the bloodstream, helping to manage insulin levels—a crucial aspect for women with PCOS.

🌿Rich in Fiber: Adding vegetables to poha increases its fiber content, aiding in digestion & promoting satiety, which can help in weight management.

🌿Iron-Rich: Poha is often fortified with iron, beneficial for women with PCOS who might be prone to iron deficiency.

🌿Boosted with Vitamin C: Adding lemon juice to poha not only enhances its flavor but also provides a good dose of Vitamin C. Vitamin C helps in the absorption of iron, making poha an even better option for those needing to increase their iron intake.

🌿Probiotic Potential: Fermented poha, known as SOURED POHA can act as a natural probiotic, promoting gut health. A healthy gut is crucial for overall well-being, especially for women managing PCOS.

❗️Remember:
Eating balanced meals & maintaining a healthy lifestyle is key to managing PCOS symptoms. Poha can be a part of a nutritious diet but should be combined with other healthy foods & regular physical activity.

📸 Share your healthy poha recipes and tag us!

✨Treating PCOS acne isn’t simple, but it’s definitely possible.The key is identifying the specific causes of YOUR PCOS a...
10/07/2024

✨Treating PCOS acne isn’t simple, but it’s definitely possible.

The key is identifying the specific causes of YOUR PCOS acne so you can address them effectively.

First, identify what’s causing YOUR acne:

1. Blood sugar imbalances & insulin resistance: A diet that worsens these can be a culprit.

2. Inflammation: From PCOS, excess body fat, gut imbalances, diet, or lifestyle.

3. Gut imbalances: Microbiome changes, constipation, or chronic gut infections.

4. Hormone imbalances: Testing is needed to pinpoint which androgen is high.

5. Dairy sensitivity: Try cutting back temporarily and note which type (lactose, casein) affects you.

Also, consider your habits:

* What products do you use on your skin and hair?
* How often do you wash your face?
* Do you touch your face frequently?
* Are you wearing breathable fabrics during exercise?
* How often do you use heavy makeup?

Treating acne from the inside out is possible!✌️

Need help? Apply at the link in my bio!⬇️



Do you have any questions related PCOS Acne?

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Tulip Purple
Pune
411037

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+18459100280

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