Nutritionist Rakhee Todankar's Healthy Me

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Diet for weight loss I PCOS I Diabetes
We help elite professionals and Entrepreneurs in their 30-50s to loose weight & reverse Diabetes I PCOS I Thyroid I High Cholesterol with Desi Diet .

02/06/2026

Kya aapko pehle pata tha ki sugar sirf chini mein nahi hoti? Comment “YES” ya “NO” 👇
Save this reel aur kisi diabetic ya weight loss journey par chal rahe dost ko bhejo. ❤️

01/06/2026

Remember:
Just because a drink is natural doesn't mean it's diabetes-friendly.

Hydration is important, but blood sugar control is equally important.

Which summer drink is your favorite? 

 

 

 



30/05/2026

Most people think diabetes starts because they ate too much sugar.

It doesn't.

It starts when insulin resistance slowly builds up over years because of daily habits.

Skipping meals.
Sitting all day.
Late-night eating.
Low protein.
No muscle-building activity.

And then one day the blood test says:
"Prediabetes."

The good news?

The same daily habits that caused it can help improve it too.

Three simple things I ask most of my clients to start with:

✅ Don't combine large portions of roti and rice in the same meal.
Both are carbohydrate sources and can increase the glucose load of that meal.

✅ Walk for 10–15 minutes after meals.
This is one of the easiest ways to reduce post-meal sugar spikes because your muscles start using glucose immediately.

✅ Add fibre to every meal.
Vegetables, chia seeds, isabgol, flaxseeds, salads — fibre slows down glucose absorption and keeps sugars more stable.

But if there is ONE thing most people underestimate, it's this:

👉 Muscle.

Muscles are like sugar storage tanks.

The more healthy muscle mass you have:
✔ the better your insulin sensitivity
✔ the better your glucose control
✔ the lower your risk of diabetes progression

That's why I focus so much on:
• enough protein
• strength training
• daily movement

Because strong muscles don't just change how you look.

They change how your body handles sugar.

If someone in your family has prediabetes or diabetes, send this to them. It might be the reminder they need today.

 

 

 



29/05/2026

If you have diabetes, these foods can be great additions to a diabetes-friendly diet because they are rich in fiber, antioxidants, vitamins, and minerals that help support better blood sugar control

 Karela helps to improve insulin sensitivity and support better blood sugar control.

Methi (fenugreek)  is rich in soluble fiber, which can slow down sugar absorption and help manage post-meal sugar spikes.

Lauki (bottle gourd) is low in calories, high in water content, and helps keep meals filling without raising blood sugar significantly.

Apple contains fiber, especially pectin, which helps slow glucose absorption.

Guava is rich in fiber and vitamin C, making it one of the best fruits for people with diabetes.

Jamun has compounds that may support healthy blood sugar levels and has been traditionally used for diabetes management.

Barnyard Millet, Kangni (Foxtail Millet), and Kutki (Little Millet) are high in fiber and have a lower glycemic impact compared to many refined grains.

Chia Seeds provide fiber and healthy fats that help keep blood sugar stable.

Methi Seeds may help improve insulin function and reduce post-meal sugar spikes.

Flax Seeds are rich in omega-3 fats and fiber, which support heart health and blood sugar management.

Buttermilk is a light, probiotic-rich drink that supports gut health and digestion.

Cinnamon Water  may help improve insulin sensitivity in some people.

Methi Water can be a simple way to include the benefits of fenugreek in your routine.

And most importantly— don't skip protein! Curd, Greek yogurt, paneer, tofu, dal, sprouts, eggs, chicken, or fish can help you feel fuller, reduce cravings, and support better blood sugar control.

Small food choices, repeated every day, can create big changes in your diabetes journey. 

 

 

 

 

18/03/2026

Morning: “I’ll eat healthy today.”
Evening: “Just one bite…” → everything gone.

If this keeps happening, it’s not random.

Most people think this is lack of willpower.
It’s not.

By evening, your body is already set up to lose control.

Here’s what’s actually happening:

* You eat too light or low protein in the day
* There are long gaps between meals
* Blood sugar goes up and down

And by evening, your brain is just looking for quick energy → sugar, snacks, overeating.

So it’s not that you don’t have control…
your body is pushing you in that direction.

Instead of blaming yourself, fix this:

1. Don’t keep long gaps between meals
More than 4–5 hours = stronger cravings

2. Make your lunch strong (protein + fiber)
Dal, paneer, curd, chana — this keeps you stable

3. Pre-decide your evening snack
If you leave it to “mood”, you’ll choose convenience

4. Don’t wait till you’re starving
That’s when control drops the most

This is not about motivation.
This is about structure + blood sugar stability.

Once this is fixed,
evenings feel normal again — not like a battle.

Stable sugar = Stable control

🌸 Subh Navaratri! 🌸Wishing you a joyful and healthy Navaratri! 🙏 Let this festival be a time of renewal, not just for yo...
03/10/2024

🌸 Subh Navaratri! 🌸
Wishing you a joyful and healthy Navaratri! 🙏 Let this festival be a time of renewal, not just for your spirit but also for your body. 🌱 Fuel yourself with nutritious, wholesome foods that energize and strengthen you throughout these sacred nine days. 🌼

✨ Stay balanced. Stay nourished. Stay vibrant. ✨

This Gandhi Jayanti, let's take inspiration from the simplicity and mindfulness of Mahatma Gandhi's life. 🌱 Health is we...
02/10/2024

This Gandhi Jayanti, let's take inspiration from the simplicity and mindfulness of Mahatma Gandhi's life. 🌱 Health is wealth, and as a nutritionist, I believe in a balanced, natural diet that nourishes both body and mind.

Let’s honor his legacy by making mindful, healthy choices today and every day! 💚

Fasting isn't just about skipping meals—it's a powerful tool for detoxing, boosting metabolism, and resetting your body....
28/09/2024

Fasting isn't just about skipping meals—it's a powerful tool for detoxing, boosting metabolism, and resetting your body. When done right, it can enhance mental clarity and support overall health.
Learn the science behind fasting with HealthyMe!

Invest in your well-being today for a healthier, happier tomorrow. Prioritize your nutrition and make choices that nouri...
24/09/2024

Invest in your well-being today for a healthier, happier tomorrow. Prioritize your nutrition and make choices that nourish your body and mind.
Remember, nothing is more valuable than your health!

Not all carbs are created equal! Simple carbs give quick energy but lead to spikes and crashes, while complex carbs prov...
20/09/2024

Not all carbs are created equal! Simple carbs give quick energy but lead to spikes and crashes, while complex carbs provide steady fuel and keep you full longer. Choose wisely for sustained energy and better health.

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Vrindavan Society Complex, Thane West
Mumbai
400601

Telephone

+919702873530

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