Geeta NutriHeal

21/10/2025

Diwali a festival to greet, meet and create memories and be together with friends and family

Wising all a very Happy Diwali and prosperous new year.

18/10/2025

Best fat for making Sweets & Savouries – with least health damage.
Fat depends on 3 factors
1. Stability of high temp
2. Type of fatty acid
3. Effect on heart, gut and inflammatory markers.
Ghee
mostly saturated ( 65%) , Smokepoint 250°C
Stable fat , Contains Butryic acid ( gut ) , CLA for immune,
Enhances flavours and satiety
Best used in Ladoos , barfis, halwas,
Use inmoderation indaily use.

Oils –
Rice bran ( MUFA 42% , PUFA 32%and SFA 20%) or Groundnut oil (MUFA 46%, PUFA 32%,SFA 17%)
Smoking point is 232
Refined oil is stable than coldpressed oil
Home made has controlled temp
Use : deep fried savouries and snacks .
Avoid mixing with reheated oil
Avoid for Sweets & Savouries : Hydrogenated fats , repeated heated oil or sunflower oil/ soyaben oil / safflower oil.
Best Combination Strategy
For sweets: Use ghee or coconut oil.
For savouries: Use rice bran or groundnut oil.
For balanced health: Combine plant oils + ghee within daily limits (3–4 tsp/person/day).

Best festive is not fat – free – its smart free

16/10/2025

Festive treats .. nutrition literacy in festive eating

“Refined or Cold-Pressed? Here’s the rule:
Fry with refined (it’s more stable).
Flavor with cold-pressed (it’s more nutritious).
Sweeten with ghee (it’s traditional & balanced).
Balance your fats — not just your diet!”

14/10/2025

Store Mithais and Savories vs Home made Mithais and Savories

Homemade = Real food, closer to traditional preparation and biochemically stable.

Outside / Packaged = Chemically stable, but biologically unstable for your body.

It’s not just calories — it’s fat quality, oxidation level, and nutrient integrity that matter.

“Diwali sweets aren’t the problem — oxidized fats and trans fats are. Choose fresh, ghee-based, homemade mithais and limit packaged savouries. Real food goes bad — that’s how you know it’s good!”

13/10/2025

Moderation matters more than avoidance.

festive eating comes with mindfulness and clean eating Traditional ghee based home made mithais are any time better than store bought

12/10/2025

Watch this page ... Decoding festive eating myths and facts.

02/10/2025

Scientific Meaning of Eating with Family
1. Mindful Eating & Digestion
एकत्र जेवलं की खाण्याचा वेग कमी होतो, मेंदूला satiety signals (लेप्टिन, GLP-1, CCK सारखे हार्मोन्स) पोहोचायला वेळ मिळतो.
यामुळे अति खाणं कमी होतं आणि पचन सुधारतं.
2. Nutrient Quality & Diet Diversity
संशोधन दाखवतं की कुटुंबीय जेवण घेतल्यास फळं, भाज्या, फायबर आणि घरगुती आहाराचं सेवन जास्त होतं, तर जंक फूड, साखर आणि कोल्डड्रिंक्स कमी होतात.
o म्हणजेच कुटुंबीय जेवण = पोषणघटकांची चांगली विविधता.
3. Psychosocial Benefits
Harvard research नुसार जे मुलं आठवड्यातून ≥5 वेळा कुटुंबासोबत जेवतात, त्यांना नैराश्य, चिंता आणि व्यसन यांचा धोका कमी असतो.
oजेवणाच्या वेळेला संवाद हा emotional nutrition म्हणून कार्य करतो.
4. Metabolic & Long-term Health
o कुटुंबीय जेवण घेणाऱ्या मुलं आणि प्रौढांमध्ये obesity risk 12–35% कमी दिसतो (अनेक longitudinal studies).
o रक्तातील साखरेचं नियंत्रण आणि healthy BMI टिकवण्यासाठीही फायदेशीर.
5. Cultural & Evolutionary Context
मानवी समाजात एकत्र जेवण म्हणजे food sharing & bonding. हे मेंदूतील oxytocin release ला उत्तेजित करतं, ज्यामुळे विश्वास आणि सुरक्षिततेची भावना वाढते.
हाच कारण आहे की “community meals” हजारो वर्षांपासून प्रत्येक संस्कृतीचा भाग आहेत.

“Eating with family is not just about sharing food, it’s about synchronizing nutrition, emotions, and hormones in a way that improves both physical and mental health.”

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21/09/2025

Festive fasting brings joy, but it can also mean missing out on fiber – an important nutrient for gut health!
So, which vegetables are good in fasting?
Starchy Vegetables – Potato, Sweet Potato
Easy on the gut, provide quick energy.
Watery Vegetables – Lauki (bottle gourd), Cucumber
High water content, light & cooling.
3️Leafy Vegetables – Limited use
Spinach (palak) is nightshade, so usually avoided.
Avoid in fasting:
– Nightshades like brinjal, tomato
– Cruciferous vegetables
– Onion & garlic (pungent, heavy to digest)
Choose light, sattvic vegetables → keep digestion smooth & energy steady during fasting!

Wishing all a Happy Navratri

13/09/2025

"Is Ghee a Villian or a Hero? Truth about Saturated Fats"

Once upon a time in every Indian kitchen… there was always ghee and coconut oil. Suddenly ghee became villain .We stopped adding in our food and got scared of this fat as this was linked with heart health Ghee has small amount of butyric acid which helps in good gut flora . Coconut oil also has medium chain fatty acids which also nourishes our gut health . They give taste, satiety and other health benefits of fats .

11/09/2025

https://youtu.be/1C3GeUvUJQc?feature=shared
Part 3 ; FIber :
Thank you Neeraj Rayate for making this look and sound so easy and reach out to audience who genuinely look forward for more authentic information

Guest Suggestion Form : https://bit.ly/4nTIRaB Discover the power of dietary fiber in this episode as we break down why it’s essential for good health, how m...

07/09/2025

Thank you Dr. Neeraj Rayate and Aayushman bhav series. Confused about protein powders, gym shakes, and muscle building? In this episode, we break down the truth about protein supplements, carbs, and real foods like sattu, eggs, chicken, paneer, and casein.

✅ Learn why protein alone won’t build muscle without carbs
✅ Understand the protein-sparing action of carbohydrates
✅ Discover the role of casein protein and why curd at night helps muscle recovery
✅ Get practical, diet-based protein sources for everyday life

💪 Whether you’re into fitness, bodybuilding, or just staying healthy, this video simplifies nutrition so you can get the best out of your meals.

Guest Suggestion Form : https://bit.ly/4nTIRaB Confused about protein powders, gym shakes, and muscle building? In this episode, we break down the truth abou...