Dietitian Dr.Payal

31/10/2024

"Wishing all a safe and happy Diwali, filled with nutritious treats and mindful eating."

















payalankola

27/09/2024

સારા ખોરાક અને જીવનશૈલીને અનુસરવાથી ડાયાબિટીસ, કબજિયાત, અને વધતા વજન જેવા સ્વાસ્થ્યના પ્રશ્નોમાં ઘણો ફાયદો થાય છે.

**1. ડાયાબિટીસ:**
સરળ અને સંતુલિત આહાર (low-glycemic index) ડાયાબિટીસમાં મદદરૂપ થાય છે. ફાઈબરયુક્ત ભોજન, જેમ કે આખા ધાણા, શાકભાજી, અને ફળો, લોહીમાં શુગરનું સ્તર નિયંત્રણમાં રાખે છે. નિયમિત વ્યાયામ ઇન્સુલિનની કાર્યક્ષમતા વધારવામાં મદદ કરે છે, જેનાથી બ્લડ શુગર સારી રીતે સંભાળી શકાય છે.

**2. કબજિયાત:**
આહારમાં ફાઈબર અને પાણીનું પ્રમાણ વધારે કરવાથી આંતરડા આરોગ્યમંદ રહે છે, જે કબજિયાતની સમસ્યાને દુર કરી શકે છે. ફળ, શાકભાજી, અને આખા ધાણા ફાઈબર માટે શ્રેષ્ઠ સ્રોત છે. દરરોજ ફળો અને શાકભાજી ખાવાથી પેટ સાફ રહે છે.

**3. વજન ઓછું થવું:**
જંક ફૂડ, સુગર, અને ભારે કેલરીવાળા ખોરાકનો ત્યાગ અને ફળ, શાકભાજી, આખા ધાણા જેવા પોષણયુક્ત ખોરાક ખાવાથી વજન નિયંત્રિત રહે છે. નિયમિત કસરત અને સક્રિય જીવનશૈલી વજન ઘટાડવામાં મદદ કરે છે, કારણ કે તે કેલરી બળાવે છે અને ચરબી ઓછું કરે છે.

આ રીતે યોગ્ય ખોરાક અને આરોગ્યપ્રદ જીવનશૈલી અનુસરવાથી આ તમામ પરિબળોમાં ટકાઉ સારો ફાયદો મળે છે.

27/09/2024

The correlation between a good diet and skin glow is rooted in how nutrition affects skin health. Here’s how a well-balanced diet contributes to glowing skin:

1. **Hydration**: Water-rich foods like fruits and vegetables help keep the skin hydrated, which maintains elasticity and prevents dryness. Hydrated skin looks more radiant and youthful.

2. **Antioxidants**: Foods rich in antioxidants, such as berries, leafy greens, and nuts, protect the skin from oxidative stress caused by free radicals. This helps reduce premature aging and gives skin a vibrant glow.

3. **Vitamins**:
- **Vitamin C** (found in citrus fruits, strawberries, bell peppers): Promotes collagen production, improving skin elasticity and brightness.
- **Vitamin E** (in nuts, seeds, spinach): Acts as an antioxidant, protecting the skin from damage and enhancing its glow.
- **Vitamin A** (in carrots, sweet potatoes, leafy greens): Supports skin cell regeneration, leading to smoother and clearer skin.

4. **Healthy Fats**: Omega-3 fatty acids (in fish, flaxseeds, and walnuts) maintain skin’s lipid barrier, which locks in moisture and keeps the skin soft and supple.

5. **Protein**: Protein-rich foods like eggs, chicken, and legumes support collagen and keratin production, vital for skin structure and glow.

6. **Reduced Sugar and Processed Foods**: Diets high in sugar and processed foods can lead to inflammation, breakouts, and dullness. By minimizing these, skin tends to look clearer and more luminous.

In summary, a diet rich in water, vitamins, antioxidants, and healthy fats helps nourish the skin from the inside, promoting a natural glow.

25/09/2024

For a 21-day fitness challenge, remember you have to combine motivation and commitment:

**"Health Over Taste: 21 Days to a Fitter You!"**

- "Prioritize Health, Conquer Taste: 21 Days of Transformation"
- "21 Days of Health Over Taste: Commit, Sweat, Succeed"
- "For 21 Days, Choose Health Over Taste and Unlock Your Best Self!"

It's 3 week diet plan which helps to reduce extra fat and also improve your overall health.
It helps to develop good eating habits, mindful eating and also improve gut health

17/09/2024

શુ તમારું BMI 25 થી વધારે છે?
વધારે વજન હોવાના લીધે કામ કરવામાં થાક લાગે છે , ચાલવામાં હાંફ ચઢે છે ?
તેમજ હાઈ બીપી, ડાયાબિટીસ, કોલેસ્ટ્રોલ, પી સી ઓ ડી , થાઇરોઇડ વગેરે ની સારવાર વજન ઓછું કરવા સાથે આ પ્રોગ્રામ ની મદદ થી કરો.
21 દિવસ દરમિયાન જમવા માં ફેરફાર કરી ને વધારા ની ચરબી દૂર કરી શરીર માં તાજગી ને સ્ફુર્તી મેળવો

17/09/2024

Do you struggle to lose weight?
Do you lack motivation or drive ?
Have nagging aches and pains?
Is your hunger erratic and uncontrolled?
Do you feel exhausted,even you sleep enough?
Have persistent PMS?
Live with brain fog ?
Do you struggle with intense cravings?
Do you feel bloated all the time ??

If you answered yes to two or more ,your body is out of balance,that means your body is spending more energy than you should be trying to keep you well.

If your BMI is more than 25 .

If you are suffering from cardiovascular disease, fatty liver, kidney disease,gall stones, Type 2 diabetes,PCOS, thyroid the. It's time to Reboot your body.

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16/09/2024

આજકાલ ખાણીપીણી ની ટેવ અને વ્યસ્ત જીવનશૈલી ના કારણે વધતું વજન અટકાવવું તેમજ ઓછુ કરવુ એ એક પડકાર બની ગયું છે.પરંતુ જો મન મક્કમ કરીને જીવનશૈલી માં ફેરફાર કરીએ તો વજન ઉતારવું સરળ બની જાય, કોઈ પણ આદત બનતા 21 દિવસ લાગે એ હિસાબે આ પ્રોગ્રામ છે જે તમને વજન ઘટાડવા માટે મદગાર બનશે.

16/09/2024

Decide on a goal that you would like to achieve for your health.
Choose a simple action that will get you towards your goal which you can do on a daily basis.
Plan when and where you will do your chosen action. Be consistent: choose a time and place that you encounter every day of the week.
Every time you encounter that time and place, do the action.
It will get easier with time, and within 10 weeks you should find you are doing it automatically without even having to think about it.
Congratulations, you’ve made a healthy habit!
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07/09/2024

30/08/2024

Are you asking for a recipe or a blend idea involving pear and spinach? If so,our green energy smoothie is a refreshing and healthy option. Here’s a simple recipe:

Ingredients:-

- 1 cup fresh spinach leaves
- 1 apple or pear (for sweetness)
- 1/2 cup Greek yogurt (for creaminess) optional
- Juice of 1 lemon
- A handful of ice cubes
- Water or coconut water (as needed)
- Half avacado
-2 slices of pineapple

Instructions:
1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Adjust the consistency with water or coconut water if needed.
4. Pour into a glass and enjoy!

Feel free to adjust the ingredients to taste or add extras like ginger or mint for additional flavor.

26/08/2024

Here's a simple recipe for a Vitamin C Smoothie

Ingredients:-
- 1 cup fresh kiwi
- 1 cup fresh coconut water / plain water
- 1/2 guava
- 1/2 banana or apple (for extra creaminess)
- A handful of ice cubes
- 1 tablespoon honey (optional)

Instructions:-
1. Add the kiwi , guava coconut water/ water
2. Add banana or apple into a blender.
2. Blend until smooth.
3. Add ice cubes and blend again until the smoothie is chilled and creamy.
4. Taste, and if you'd like it sweeter, add honey.
5. Pour into a glass and enjoy!

This smoothie is refreshing and rich in vitamins helps for glowing skin and immunity.

Variations - u can add carrot or beet root too

24/08/2024

Here's a simple recipe for a Fresh Coconut Pineapple Smoothie 😋🥤

Ingredients:
- 1 cup fresh pineapple chunks
- 1 cup fresh coconut water
- 1/2 cup coconut flesh (optional)
- 1/2 banana or apple (for extra creaminess)
- A handful of ice cubes
- 1 tablespoon honey (optional)

Instructions:
1. Add the pineapple chunks, coconut water, coconut flesh (if using), and banana or apple into a blender.
2. Blend until smooth.
3. Add ice cubes and blend again until the smoothie is chilled and creamy.
4. Taste, and if you'd like it sweeter, add honey.
5. Pour into a glass and enjoy!

This smoothie is refreshing and packed with tropical flavors!

🍍

21/08/2024

20/08/2024

Here’s a refreshing apple cinnamon detox drink recipe:

▪️Ingredients:
🔹 1 apple, thinly sliced
🔹1-2 cinnamon sticks
🔹1 tablespoon honey (optional)
🔹4 cups water
🔹 Ice cubes (optional)

▪️Instructions:
1. Prepare Ingredients:- Slice the apple and break the cinnamon sticks into smaller pieces if they’re large.

2. Combine Ingredients:- In a pitcher, add the apple slices and cinnamon sticks.

3. Add Water:- Pour the water over the apple and cinnamon.

4. Sweeten (Optional):- Stir in honey if you prefer a sweeter drink.

5. Infuse:- Refrigerate the mixture for at least 1-2 hours to allow the flavors to infuse.

6. Serve:- Serve over ice cubes if desired.

This detox drink combines the benefits of apple and cinnamon, both of which can help support digestion and provide a soothing, flavorful beverage.