Nutritionist Sonali Subandh

11/07/2024

Few Tips on Liver Health
Health
Liver

24/01/2024

30/10/2023

Festive season Health Tip

19/02/2023

Review from a Client

16/02/2023

Foods consumed for a good night's sleep

08/02/2023

Review from a Weight loss client

12/10/2022

Weight loss client's testimonial

29/09/2022

Testimonial--
Hi all,
I have a great experience with Sonali. I was struggling for weight loss since last 10 years but could not succeed. Under Sonali's guidance, I was able to reduce 10 kgs in three months time.
She is very sincere and honest. Her approach has a personal connect to it. She understands the clients needs and accordingly suggest a very suitable and particular diet. I never felt that the diet was generalized. Neither I felt that it was a weight loss diet. She also takes regular follow ups which helped me stay motivated.
In her I found a very good mentor and friend. Always recommended.

-Sucheta T.

18/12/2019

STRONG BONES

Bones are literally the support system of the body, so it's super important to keep them strong and healthy. Stronger bones you cannot achieve in a day, week or month, it is a way more rigorous process which has to go on for years. Along with strong muscular system, bone strength should also be maintained in certain ways. You must aim for both mental and physical strength.
Here are some tips to make stronger bones for a healthier future.
1. Boost your calcium consumption . This mineral is essential for the proper development of teeth and bones. Foods that are good sources of calcium include yogurt, cheese, milk, millet like ragi, and leafy greens.
2. vitamin D - Where there's calcium, there must be vitamin D: the two works together to help the body absorb bone-boosting calcium. Boost vitamin D with good consumption of fortified foods like cereal and orange juice, eggs (in the yolks) and tuna, or opt for a vitamin D supplement. 10 to 15 minutes of exposure to sun three times per week also helps.
3. Knowing your family history is also very important. Those with a parent or sibling who has or had osteoporosis are more likely to develop it.

4. Make exercise a priority. Weight-bearing exercises like running, walking, jumping rope, skiing and stair climbing keep bones strongest.

5. Consume less caffeine as it can interfere with the body's ability to absorb calcium. Drinking more than two cups of coffee per day accelerated bone loss in people who also didn't consume enough calcium.

6. Quit smoking as smoking can prevent the body from efficiently absorbing calcium, decreasing bone mass.

29/09/2019

How to avoid having hunger pangs

Many people feel hungry throughout the day and feel extremely lethargic unless they hog on to some high carb foods. These bouts of hunger go on like a vicious circle and if not resisted, they can lead to health issues.

Here I would like to give some tips to help you control these
hunger pangs:•

1- Eat a good amount of Protein- Protein makes you full in very little time and that’s why cannot be consumed in great quantities. Protein takes time to be digested and make you feel content for long.
2- Eat sufficiently during mealtime – Many people tend to eat inadequately during mealtime and as soon as they are done with their food, they feel hungry. It is important to fill yourself sufficiently.
3- A high-fibre diet can prevent unnecessary hunger - Your diet should be rich in fibre. Body takes a longer span of time to digest fibre-rich foods. It also makes you feel full for hours together. A person snacking on carrots, high fibre cereals, and salads helps immensely to keep pangs of hunger at bay.
4- Divide one heavy meal into two smaller meals - Eating heavy meals and that too less frequently is really bad for your health. This can make you feel hungry time and again. To control the constant rumbling inside your tummy, you should divide one big meal into two or more smaller meals.
5- Never be a fast eater - Jumping on your food is the worst way of tackling things. Research studies show how a human brain takes more than twenty minutes to tell your body it is full and satisfied. If you don't wish to overeat throughout the day, you must consume your food slowly. This way the brain takes more time in realizing it is full and thus, further time in feeling subsequent hunger.
6- Drink more glasses of water - Every person should drink around three to four liters of water on a daily basis. Water keeps you hydrated, helps in digestion and controls unnecessary hunger.

These tips help a great deal in keeping the hunger pangs at bay and prevent you from unnecessary binge eating. So, start using these tips to keep yourself healthy.

18/09/2019

SUPERFOODS: Powerhouse of vitamins , minerals, fibre and antioxidants and low in calories

• Cucumber – since it’s 95% water, it’s an incredible detoxifier and helps with liver and kidney function
• Spinach – the beauty of spinach lies in how easy it is to disguise the taste. It’s mild tasting yet packed with vitamins, has anti-cancerous properties, and is one of the healthiest foods on the planet
• Kale – insanely low in calories, powerful anti-oxidant with anti-inflammatory properties, and helpful for arthritis and autoimmune diseases
• Strawberries – just one serving provides more vitamin c than an orange while being low in natural sugars
• Blueberries – one of the highest antioxidant capacities of all fruit which helps to combat free radicals in your body
• Lemon – one of the most important items to stock in your kitchen as it’s a highly effective cleansing agent and cuts through the bitterness of greens
• Banana – an essential in smoothies as it adds creaminess, a touch of sweetness, and helps you feel full longer plus, it’s rich in potassium and fiber and gives you natural energy
• Greek Yogurt – double the protein and half the carbs as regular yogurt
• Turmeric – anti-inflammatory and anti-oxidant properties
• Ginger – aids in digestion and supports the immune system
• Chia + Flaxseeds – rich is Omega-3 and fiber benefits