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Nutrition Matters - By Komal Singh

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Nutrition Matters - By Komal Singh

Nutrition Matters aims to impart a personalized and no counting calories approach to weight loss, diabetes management, and a healthy lifestyle.

I am a qualified Nutritionist passionate to take a holistic approach to health and nutrition by communicating nutritional science in a simple and meaningful manner. As a nutritionist with over 20 years of experience, I enjoy building nutritional awareness and sharing healthy and simple recipes to promote unprocessed and clean eating. I hold an MSc in Foods, Nutrition, and Dietetics and consult with clients in Houston, Dubai, and worldwide. Get in touch for a consultation by sending me a message or emailing me at singhkomal0204@gmail.com

11/12/2025

Join my 5-Day Pre-Holiday Reset
A gentle, guided nutrition program designed to help you feel lighter, calmer, and more in control before the festive season begins.
We’ll focus on simple daily routines, anti-inflammatory meals, and mindful habits that boost digestion, energy, and give you that healthy glow!
Enroll before the 15th of November
DM “RESET” to join and start the season feeling your best.

03/03/2025

Is Your Greek Yogurt Really "Healthy"? 🤔🥄
Greek yogurt is a great source of protein and probiotics, but not all versions are created equal! Many low-fat and fat-free options go through heavy processing, adding thickeners, emulsifiers, and stabilizers that can disrupt gut health. Here’s what to watch for:

🔍 Hidden Additives in Processed Yogurt:
⚠️ Carrageenan – A thickener linked to gut inflammation.
⚠️ Modified Corn Starch – Highly processed and can impact digestion.
⚠️ Gelatin & Pectin – Used to artificially thicken yogurt.
⚠️ Artificial Sweeteners – Found in "light" versions, which may disrupt gut bacteria.

💡 What’s the Best Choice?
✅ Full-fat Greek yogurt is the least processed and keeps you full longer.
✅ Low-fat is fine if needed for cholesterol concerns, but choose brands with no additives (ingredients should only be milk and live cultures).
✅ If dairy-sensitive, look for additive-free coconut or almond-based yogurt.

🚨 Moral of the story? Read the label and choose wisely—your gut will thank you!

01/29/2025

🌿 Sulforaphane: A Powerful Ally in Cancer Prevention 🌿

As a holistic and qualified nutritionist, I always emphasize the power of natural compounds in promoting health and preventing disease. One such potent compound is sulforaphane, a powerful antioxidant and anti-inflammatory phytochemical found in cruciferous vegetables like broccoli, Brussels sprouts, cabbage, and kale.

✨ Why is Sulforaphane So Special?
✅ Anti-Cancer Properties – Sulforaphane activates detoxification enzymes, helps neutralize carcinogens, and supports apoptosis (programmed cell death) in cancer cells.
✅ Powerful Antioxidant – Fights oxidative stress, reducing DNA damage linked to cancer and aging.
✅ Supports Detoxification – Enhances liver function by activating phase II detox enzymes, helping eliminate harmful toxins.
✅ Reduces Inflammation – Helps lower chronic inflammation, a key driver of many diseases, including cancer.
✅ Boosts Gut Health – Supports a healthy gut microbiome, essential for immunity and digestion.

🥦 How to Maximize Sulforaphane Intake?
🔹 Eat cruciferous veggies raw or lightly steamed (excessive heat can destroy sulforaphane).
🔹 Add mustard seeds or daikon radish to cooked cruciferous veggies to boost sulforaphane levels.
🔹 Try broccoli sprouts—they contain up to 100 times more sulforaphane than mature broccoli!

✨ Let’s harness the power of food for prevention and healing! Comment below if you want easy, delicious recipes to incorporate more sulforaphane into your diet.

01/22/2025

🌙 Sleep: The Ultimate Health Reset ✨
Did you know that sleep is when your body does its most important work? Research shows that 7-8 hours of quality sleep is crucial for:

🧬 Cellular Repair: Your body heals and regenerates tissues, while your brain clears out toxins to stay sharp.
🧪 Hormonal Balance: Sleep regulates key hormones like cortisol (stress), insulin (blood sugar), and leptin/ghrelin (hunger control).
🛡️ Immune Strength: Your immune system fights off infections and lowers inflammation while you sleep.
💡 Lack of sleep disrupts these processes, increasing your risk of weight gain, weakened immunity, and even chronic diseases.

Optimize your sleep:

Keep a consistent sleep schedule.
Avoid screens 1 hour before bed (blue light suppresses melatonin).
Create a cool, dark, quiet environment for rest.
Sleep isn’t just rest—it’s repair. Prioritize it for optimal health!

01/10/2025

Ready to take the first step on your journey to optimal health?
DM me to book your consultation and let’s get started!

Is your diet truly working for you, or could it be holding you back from your best health? 🌱✨

At Nutrition Matters, we create personalized, science-backed plans to help you heal, thrive, and feel your best every day.

12/05/2024

Are Air Fryers Healthy? A Deep Dive Into Materials and Safety 🌿✨
Air fryers are often lauded as a healthier alternative to deep-frying, but the safety of their materials—especially non-stick coatings like Teflon—has raised some concerns. Here's what you need to know before using or purchasing an air fryer:

🔍 The Concern with Non-Stick Coatings:

Many air fryers use non-stick coatings made of PTFE (commonly known as Teflon), which can release harmful fumes if overheated (above 500°F). Although PFOA, previously used in Teflon manufacturing, was banned in 2013, newer PFAS chemicals are still used. Studies suggest these "forever chemicals" can leach into food, especially with prolonged use or at high temperatures, potentially leading to health risks like hormone disruption or cancer

🍳 Safer Alternatives:

Stainless Steel or Glass Options:
Stainless steel baskets and trays are durable, non-toxic, and avoid chemical exposure. Brands that offer PFAS-free air fryers with stainless steel interiors or glass bowls that ensure safer cooking
Ceramic Coatings:
Some air fryers feature ceramic coatings, which are PFAS-free. While these are safer, their durability might not match that of traditional non-stick surfaces
Halogen or Infrared Models:
Air fryers with heat-resistant glass bowls, like Classic Cuisine models, use halogen or infrared technology for quick, safe cooking without toxic chemicals

💡 Pro Tip for Safe Use:

If you already own an air fryer with a non-stick basket:

Avoid using it above 400°F.
Regularly inspect the coating for scratches or peeling, as damaged coatings can increase the risk of chemical leaching.
Consider switching to a stainless steel or glass accessory basket
When Buying, Look for:

PFAS-free labels for peace of mind.
Materials like stainless steel or glass for toxin-free cooking.
Reputable brands offering eco-friendly and health-conscious designs.
Switching to non-toxic cookware can make a huge difference in maintaining a healthier lifestyle. Air fry smarter, not just healthier!

What are your thoughts on air fryer materials? Share below! 👇✨

10/29/2024

Fruit Yogurt—A Hidden Source of Inflammation?"

Fruit yogurt often appears to be a nutritious choice, combining protein with the sweetness of fruit. However, many commercial fruit yogurts contain high levels of added sugars, artificial sweeteners, and synthetic additives, all of which can contribute to inflammation within the body.

🔬 The Link Between Added Sugars, Artificial Sweeteners, and Inflammation
Studies show that high intake of added sugars can elevate blood glucose levels and lead to a surge in insulin production. This process can initiate an inflammatory response, potentially affecting various systems in the body. Moreover, the artificial sweeteners found in some “light” or “diet” yogurts—such as aspartame or sucralose—have been shown to disrupt gut microbiota, which may increase inflammation and impact digestive health and immunity.

💡 Understanding Chronic Inflammation
While acute inflammation is a normal immune response to injury or infection, chronic, low-grade inflammation can be harmful. Persistent inflammation has been associated with metabolic disorders, cardiovascular disease, and autoimmune conditions, among others. Regular consumption of pro-inflammatory foods, even those we think of as “healthy,” can contribute to this ongoing inflammatory state.

🍓 A Better Choice: Plain yogurt with Fresh Fruit
A simple yet effective alternative is to choose plain or plain greek yogurt and add fresh, whole fruits like berries, and roasted nuts or seeds which provide natural sweetness along with fiber, antioxidants, and essential vitamins. This option supports a balanced glycemic response and is free from added sugars and artificial ingredients.

Taking mindful steps toward reducing hidden sources of inflammation in everyday foods can have profound benefits for your long-term health. Follow me for more science-backed insights and practical nutrition advice to support an anti-inflammatory lifestyle. 🌱

11/03/2023

Get more from Nutrition Matters_Komal Singh on Patreon

11/01/2023

"Unlocking Nutrient Power: Why Chopping Garlic and Cruciferous Vegetables Ahead of Time Matters"

Did you know that the key to unlocking the full potential of certain vegetables lies in the art of preparation? Chopping up your broccoli 40 minutes before cooking and your garlic for at least 10 minutes in advance could significantly enhance the health benefits of your meals. Here's why this culinary technique is a game-changer for your nutrition:

Cruciferous Vegetables and Sulforaphane: Vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, and kale contain a powerhouse nutrient called sulforaphane. This compound acts as a shield against toxins, inflammation, DNA damage, and free radicals. Sulforaphane's magic lies in its ability to influence your genes positively, defending against aging, neurodegenerative diseases, and cancer. Chopping broccoli 40 minutes before cooking activates sulforaphane, ensuring you enjoy its full benefits even after cooking.

Garlic and Allicin: Garlic, a kitchen staple, boasts allicin, a bioactive compound with incredible health benefits. Allicin is a potent antioxidant and has antimicrobial properties. Chopping garlic at least 10 minutes before using it triggers the enzymatic process that produces allicin. This compound helps lower cholesterol, regulate blood pressure, and strengthen your immune system. By allowing garlic to rest post-chopping, you ensure maximum allicin production, magnifying its positive effects on your health.

So, the next time you prepare your favorite dishes, take a few extra minutes to chop your vegetables mindfully. By understanding the science behind this culinary technique, you're not just cooking; you're nurturing your body with every slice. Embrace the art of preparation, savor the flavors, and relish in the profound health benefits these simple practices can bring to your table.

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11/01/2023

Get more from Nutrition Matters_Komal Singh on Patreon

10/10/2023

Eating Well for Mental Health!

A healthy, well-balanced diet can help us think clearly and feel more alert. It can also improve concentration and attention span.

Stress and Depression

Sugar and processed foods can lead to inflammation throughout the body and brain, which may contribute to mood disorders, including anxiety and depression. When we’re feeling stressed or depressed, it’s often processed foods we reach for in search of a quick pick-me-up. During busy or difficult periods, a cup of coffee stands in for a complete breakfast and fresh fruits and vegetables are replaced with high-fat, high-calorie fast food. When feeling down, a pint of ice cream becomes dinner (or you skip dinner altogether).

To boost your mental health, focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.

A Healthy Gut

Researchers continue to prove the old adage that you are what you eat, most recently by exploring the strong connection between our intestines and brain. Our guts and brain are physically linked via the vagus nerve, and the two are able to send messages to one another. While the gut is able to influence emotional behavior in the brain, the brain can also alter the type of bacteria living in the gut.

According to the American Psychological Association, gut bacteria produce an array of neurochemicals that the brain uses for the regulation of physiological and mental processes, including mood. It’s believed 95 percent of the body's supply of serotonin, a mood stabilizer, is produced by gut bacteria. Stress is thought to suppress beneficial gut bacteria.

A healthy diet can increase the levels of BDNF and improve neurogenesis in the hippocampus. This increased neurogenesis in the hippocampus can improve our learning, memory, mood, attention, and mental health

10/10/2023

It's time to bust the 'calories in, calories out' weight-loss myth

If you’ve ever tried to lose weight, there’s a good chance you’ve been told it all comes down to a simple “calories in, calories out” formula.

Firstly it is nearly impossible to calculate accurately
The many calorie-counting apps and online calculators available make it seem effortless. Simply enter your s*x, age, height, weight and they’ll tell you exactly how many calories you should eat daily to lose weight.

Unfortunately, no matter how accurate these calculators claim to be, they rely on averages and can’t determine the calorie intake appropriate for you with 100 percent accuracy.

Similarly, our metabolic rate – how much energy we burn at rest – also varies from person to person including body composition or how much muscle and fat we have. Complicating things further, our metabolic rate also alters when we change our diet and lose weight.

Also while eating 180 calories worth of nuts is the same as eating 180 calories of pizza in terms of energy intake, the way these foods are absorbed and how they affect the body is very different.

Factors that influence how many calories we eat: our environment, how many hours of (quality) sleep we get, our emotional state, our body fat percentage, our hormone levels, and our blood sugar levels.

Factors that influence how many calories we burn: exercise, our lean body mass, our balance of gut bacteria, how many hours of sleep we get, our hormone levels, and our immune function.

Here, if we take an even closer look, it's apparent that the factors that influence our input, can affect the factors that influence our output. For example, high blood sugar levels (or excessive sugar intake) can alter the balance of our gut bacteria. This can make it harder for us to lose weight, and easier for us to crave high fat, high sugar foods. Additionally, lack of sleep can affect our hormone levels, again making it more difficult for us to lose weight.

For long term weight loss, it’s important to follow evidence-based programs with us and make gradual changes to your lifestyle to ensure you form habits that last a lifetime.

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