Core: Krushmi Chheda

Core: Krushmi Chheda CORE is a lifestyle destination that works on the philosophy of simplified & personalised consultati

Feeling drained in the heat? Sometimes, the simplest kitchen ingredients can help you feel lighter, cooler, and more bal...
16/05/2026

Feeling drained in the heat? Sometimes, the simplest kitchen ingredients can help you feel lighter, cooler, and more balanced through the day.

Cooling herbs and seeds like mint, coriander, fennel, basil, chia seeds, and curry leaves can be easy additions to your daily routine, especially during hot weather when the body feels depleted faster.

Small food choices can make a big difference when it comes to hydration, digestion, and staying refreshed from within.

Chicken nuggets may look like a quick protein snack, but the reality is often very different.Here’s why:• many nuggets c...
12/05/2026

Chicken nuggets may look like a quick protein snack, but the reality is often very different.

Here’s why:
• many nuggets contain added water to improve texture and bulk
• the sauce on the side may contain up to 2 to 3 teaspoons of sugar
• some nuggets are made with cheaper cuts and chicken skin, which increases fat content
• they are often coated, processed, and higher in sodium and calories than expected

A better swap:
• grilled chicken breast
• higher in good quality protein
• lower in calories
• lower in saturated fat
• better suited for fat loss, muscle recovery, and overall health goals

If you enjoy nuggets once in a while, that is okay.

But if you are choosing them as a “healthy protein option,” it may be time for a reality check.

For athletes, snacks are not just fillers between meals. They are an important part of maintaining energy, supporting re...
11/05/2026

For athletes, snacks are not just fillers between meals. They are an important part of maintaining energy, supporting recovery, and improving performance through the day.

A balanced snack with carbohydrates, healthy fats, and some protein can help prevent long gaps without fuel. In most cases, it is a good idea to avoid going beyond a 3-hour window without eating, especially if you have training, classes, or a busy schedule.

Simple options like trail mix, peanut butter sandwiches, fruit with nuts, hummus with veggie sticks, or homemade energy balls can make it easier to stay fuelled and prepared.

Smart snacking helps support energy levels, focus, recovery, and overall sports performance.

Essential fats are not just important for the body, they are critical for brain development too.The brain relies on heal...
10/05/2026

Essential fats are not just important for the body, they are critical for brain development too.

The brain relies on healthy fats for structure, function, memory, focus, and overall cognitive health. Choosing the right fat sources can support better development and long-term brain function, especially when included consistently in everyday meals.

Instead of fearing fats, learn to choose them wisely.

Save this as a simple reminder that smarter nutrition supports a smarter brain.

Who knew your tea shelf could double up as a mood board?From low-energy days to bloated evenings and anxious moments, th...
08/05/2026

Who knew your tea shelf could double up as a mood board?

From low-energy days to bloated evenings and anxious moments, the right cup of tea can feel like a small reset for both body and mind. While tea is not a magic fix, certain blends can definitely support how you feel through the day.

Sip according to the vibe.

So, which one is better?For everyday cooking: regular salt, mainly because it provides iodineFor occasional use and vari...
30/04/2026

So, which one is better?

For everyday cooking: regular salt, mainly because it provides iodine
For occasional use and variety: rock salt
For overall health: the real focus should be on how much salt you consume, not just which type you choose

A balanced approach works best. You can use both, but keeping your total salt intake in check matters most.

If you want, I can make this sound more punchy, more scientific, or more Instagram-friendly.

The Post-Exercise Anabolic Window of Opportunity refers to the period immediately after a workout when the body is prime...
29/04/2026

The Post-Exercise Anabolic Window of Opportunity refers to the period immediately after a workout when the body is primed to absorb nutrients most efficiently to aid in muscle repair, recovery, and growth.

Muscle protein synthesis (MPS) increases post resistance exercise.

However, contrary to popular belief, increased MPS can last for upto 24-48 hours not just 30-60 minutes!

Here are some occasions where it is important to eat carbohydrates along with protein soon (30-60mins) after exercise:
If you train fasted,
If you have another training session within a few hours,
If you struggle to meet nutritional needs (e.g. high training load),
It can also be beneficial for goals such as increasing muscle mass

Knowledge and awareness about nutrition are critical for optimizing performance, supporting muscle growth and recovery, achieving desired body composition, promoting overall health, and building sustainable habits that contribute to long-term fitness success.

Mango season is the perfect time to get creative with your meals 🥭From quick snacks to refreshing desserts, mango can be...
17/04/2026

Mango season is the perfect time to get creative with your meals 🥭

From quick snacks to refreshing desserts, mango can be added in multiple ways while still keeping your meals balanced.

Try it in smoothies, salads, chia puddings, or even pair it with yoghurt and oats for a nourishing bowl. You can also experiment with mango salsa for a fresh, tangy twist.

Keep it simple, pair it smartly, and enjoy it in moderation.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Unlike glycogen (carbs) or body fat, the body has no storage system for protein. Protein is used in real time for functi...
16/04/2026

Unlike glycogen (carbs) or body fat, the body has no storage system for protein. Protein is used in real time for functions like muscle repair, enzyme production, and hormone synthesis.

Once your needs are met, any extra protein is:
• Used as energy, or
• Converted and stored as fat

That’s why spreading your protein intake across meals is more effective than loading it all at once.

It’s not just about how much protein you eat - it’s about how your body uses it.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Your breath is one of the most powerful tools in Pilates, and it can completely change how your body moves. When you bre...
15/04/2026

Your breath is one of the most powerful tools in Pilates, and it can completely change how your body moves. When you breathe correctly, you activate your deep core muscles, improve stability, and support better posture and spinal alignment.

Here’s why breathing matters in Pilates:

1) Activates your core properly
Pilates trains deep core muscles like the diaphragm and transverse abdominis. Coordinated breathing helps you engage them more effectively, giving you better control and support.

2) Improves movement control
Matching breath with movement (inhale to prepare, exhale to exert) makes every rep smoother, slower, and more precise.

3) Prevents tension
Most people hold their breath during effort. That leads to neck and shoulder tension. Proper Pilates breathing keeps the body relaxed while still working hard.

4) Boosts oxygen flow
Controlled breathing increases oxygen delivery to muscles, improving endurance and reducing fatigue during exercises.

5) Supports spine and posture
Techniques like lateral rib breathing help expand the ribcage without losing core engagement, keeping your spine stable and posture aligned.

6) Enhances mind-body connection
Pilates is about awareness. Breath keeps you mentally present, so you move with intention instead of rushing through exercises.

In short: breathing in Pilates isn’t just about air, it’s about control, stability, and making every movement more effective.

Want to learn proper Pilates breathing and core engagement?
Connect with us to book a session at Core Studio with Rajni Maker.

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A 403, Sangam Building, SV Road, Santacruz West
Mumbai
400054

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