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Overeating occurs when you continue to eat beyond this point of fullness. This can lead to unwanted weight gain, and car...
16/04/2021

Overeating occurs when you continue to eat beyond this point of fullness. This can lead to unwanted weight gain, and carrying excess weight can increase your cancer risk.
Following are the ways to stop overeating -

1) Avoid distractions while eating

2) Chew Gum

3) Manage your Stress

4) Drink water or tea

5) Eat your breakfast

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The digestive tract plays a vital role in your health, as it’s responsible for absorbing nutrients and eliminating waste...
22/05/2020

The digestive tract plays a vital role in your health, as it’s responsible for absorbing nutrients and eliminating waste.
Unfortunately, many people suffer from digestive problems like bloating, cramping, gas, abdominal pain, diarrhoea and constipation for a variety of reasons.
However, even a healthy person can experience digestive problems due to things such as a lack of fiber or probiotic-rich foods in their diet.
Here are some of the best foods to improve your digestion.
Link in Bio!


Did you know that Vitamin D deficiency is actually quite common?Vitamin D is a fat-soluble vitamin that actually functio...
19/05/2020

Did you know that Vitamin D deficiency is actually quite common?
Vitamin D is a fat-soluble vitamin that actually functions like a hormone, and every cell in the body has a receptor for it. Your body makes it from cholesterol when your skin gets sunlight, but you can also get it from foods.

One reason for deficiency could be dark skin, as melanin reduces the skin’s ability to make vitamin D from the sun. As we age, our kidneys are less able to convert vitamin D to its active form. And certain digestive tract problems can affect our ability to absorb it from food.

Sunlight is by far the best way to get it. Most are worried about getting too much sun, which is valid in the sunniest months, at high altitudes, or if you have fair skin. But as a society, we generally do not get enough sun. One review comparing the dangers of sun exposure & cancer versus obtaining vitamin D concluded “that health campaigns promoting strict sun protection procedures to prevent skin cancer may induce the severe health risk of vitamin D-deficiency.” The real culprit is the sun burn effect.

There are two types of vitamin D you can consume. Vitamin D3 is the active form and comes from animal sources. Vitamin D2 comes from plant sources. You need to eat vitamin D3 as it’s the active form of vitamin D in your body. D2 can compete against vitamin D3, may decrease your overall active levels of D3, and may be less effective at raising blood levels of D.

Tip: Take vitamin D with a healthy fat. FDA recommends 400 IU per day, but other sources say 600-800, while some doctors use doses of 2,000 IU for a period for those who are deficient.

Some notes on the foods in the pic:

*Salmon: Wild caught is far richer - 3.5oz = 988 IU vs around 250 IU for farmed.

*Mushrooms: If they are wild or exposed to sun, they can create their own vitamin D. Just 6 hours of sun exposure will give 1g of a mushrooms (~1/10th of a mushroom) about 460 IU.

*Egg Yolks: Conventional egg yolks have 30 IU, but pasture-raised have levels 3-4x higher.


If you want to lose weight, focus more on foods that are full of , high in , filling but also low in at the same tim...
18/05/2020

If you want to lose weight, focus more on foods that are full of , high in , filling but also low in at the same time and contain all the essential your body needs. ☝
Do you know green smoothies are perfect for this.! 💁

Along with various vitamins and minerals the above fruits and veggies contains a lot of water. They are low in calories,...
14/05/2020

Along with various vitamins and minerals the above fruits and veggies contains a lot of water. They are low in calories, high filling and helps you to lose fats.
Follow .diet for daily fitness updates and diet tips! 🥰.

Whether you’re a vegan or an omnivore, you can definitely benefit from incorporating quality plant-based proteins in you...
13/05/2020

Whether you’re a vegan or an omnivore, you can definitely benefit from incorporating quality plant-based proteins in your diet. High protein diets are not only effective for muscle gain, but they have been shown to be great for fat loss as well.

A complete protein refers to a food’s amino acid content. There are 20 different amino acids, 9 of which are “essential”, meaning the body cannot produce them on its own. So a complete protein is one with all 9 essential amino acids.

H**p seeds, buckwheat, & quinoa are complete proteins, although h**p seeds are low in lysine. Ezekiel bread is also complete proteins, but other 3 in the pic are not complete. However, pairing them with certain foods can make up for their amino acid shortcomings. For example, you can mix foods low in lysine w/ chickpeas, & you can mix beans w/ rice to complete the circle.

Other plant-based sources: Oatmeal, nuts, peas, nutritional yeast, & amaranth. Leafy greens—which every athlete should be eating because of they increase nitric oxide, which helps deliver oxygen to the muscles—also contain protein.

No matter where you get your protein from, the American Journal of Clinical Nutrition concluded that you should get at least 0.8g of protein per kg of bodyweight. Many nutritionists & coaches recommend a much higher amount, this is just the bare minimum you should be getting. I also recommend aiming for at least 20g of protein per meal, & it’s not hard to do if you have the right sources.

Quick note: Plant-based protein usually comes with either high fat or high carbs, so be mindful of the big picture. I like to eat more of the high-carb ones on training days and the high-fat ones on rest days. Also, take note of the most common nutritional deficiencies for vegans: protein, B12, iron, calcium, vitamin D, omega-3 fatty acids.

Diet plays an important role in keeping our hair healthy. The foods people eat have an impact on the growth, strength, a...
12/05/2020

Diet plays an important role in keeping our hair healthy. The foods people eat have an impact on the growth, strength, and volume of the hair. There are some major factors that influence our hair—genetics, age, hormones, nutrient deficiencies, and more. But what you eat is one of the few things you can do to control your hair's appearance. In this blog we provide you some best foods that fasten hair growth.
Link- https://www.clinic.diet/blog/diet-clinic-best-dietitian-chandigarh-top-foods-fasten-hair-growth/

Magnesium is one of the most common mineral deficiencies in the U.S. Magnesium is important because it is a co-factor fo...
11/05/2020

Magnesium is one of the most common mineral deficiencies in the U.S. Magnesium is important because it is a co-factor for over 350 biochemical reactions in the body. Because of its vital role, some symptoms that you are magnesium deficient include:

-Muscle Twitches & Cramps

-Anxiety

-Migraine headaches

-Osteoporosis

-Fatigue & Muscle Weakness

-High blood pressure

Benefits of Magnesium:

-Quality sleep & Recovery

-Brain function & mood

-Muscle growth & performance -Decrease inflammation

-Improve heart health

-Strong bones

-Insulin sensitivity -Prevent metabolic syndrome

-Digestion

-Stress management

In addition to a quality magnesium supplement, I love incorporating these foods into my diet! Below are details on the amount of magnesium this these foods:

1 ounce Almonds = 75 milligrams (19% DV)

1 medium avocado = 58 milligrams (13% DV)

1/2 cup black beans = 60 milligrams (15% DV)

1 cup spinach = 157 milligrams (39% DV)

1 square dark chocolate = 95 milligrams (24% DV)

1/8 cup pumpkin seeds = 92 milligrams (23% DV)

Chelated forms of supplements are far better than salt forms (oxide & stearate), which are really cheap and act as laxatives. Chelates are minerals bonded to amino acids, and they’ll come in the form of citrate, glycinate, threonate, etc.

Nutritional deficiencies are surprisingly still common. Around 31% of the US population is at risk for at least one vita...
09/05/2020

Nutritional deficiencies are surprisingly still common. Around 31% of the US population is at risk for at least one vitamin deficiency or anemia. So I wanted to cover some of the most nutrient dense foods to include in your nutrition plan.

1. Salmon - Omega-3 fatty acids(anti-inflammatory & overall health), high in protein, magnesium, potassium, selenium, B vitamins, etc.

2. Kale - Fiber, antioxidants, and other beneficial compounds - vitamin A, C, K1, B6, potassium, calcium, magnesium, isothiocyanates & indole-3-carbionol.

3. Seaweed - High in iodine, calcium, iron, magnesium, manganese, as well as phycocyanins & carotenoids (powerful anti-inflammation antioxidants)

4. Garlic/Black Garlic - High in vitamin C, B1, B6, calcium, potassium, copper, manganese & selenium. Contains allicin- has many benefits relating to lowering blood pressure & LDL cholesterol. Also great for gut microbiome.

5. Potatoes - High in potassium, magnesium, iron, copper & manganese. Vitamin C & most B vitamins. If allowed to cool after cooking, they provide resistant starch (good for gut).

6. Egg Yolks - high in choline, lutein, zeaxanthin, antioxidants that protects eyes, & high quality protein.

7. Sardines - since organ meat is the most nutritious part of the animal, it makes sense that whole sardines will make this list. They contain a little bit of almost every nutrient, plus very high in omega-3’s.

8. Blueberries - packed with antioxidants.

9. Cacao (Dark Chocolate) - Has great range of antioxidants, fiber, iron, magnesium, copper, manganese

When your office and home are essentially one entity, and the kitchen is within arm’s reach, it can feel like an uphill ...
08/05/2020

When your office and home are essentially one entity, and the kitchen is within arm’s reach, it can feel like an uphill battle when it comes to making smart eating choices. Sometimes it's hard to stay healthy while working from home. But with a few simple changes to your daily routine, working from home and staying healthy can go together symbiotically. In this blog, we provide you a list of healthy snacks that you can munch while working from home!
Link- https://www.clinic.diet/blog/quick-and-easy-food-items-eat-during-work-home-office-hours/

One of the most challenging aspects of weight loss is cutting back on calories. These low calorie foods should be always...
05/05/2020

One of the most challenging aspects of weight loss is cutting back on calories. These low calorie foods should be always on your bucket list if you are trying to lose weight! .

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