Eat Right with Kamna Bhandari

28/05/2026

POV: You stop waiting for “free time” to get healthy ✨

One of the easiest hacks to hit your daily step goal?
MULTITASK while you walk 👟

Your morning walk doesn’t have to be “just walking.”
It can become your therapy, prayer time, learning time, planning time, or connection time ❤️

One of the easiest hacks to hit your daily step goal?
MULTITASK while you walk 👟

Things you can combine with your walk:

• Recite prayers / gratitude
• Positive affirmations
• Listen to podcasts or audiobooks 🎧
• Catch up with a loved one on call ☎️
• Walk your dog 🐶
• Plan your day mentally
• Listen to calming music
• Learn a new language
• Attend audio meetings when possible
• Brainstorm ideas/content
• Revise presentations or speeches aloud
• Take your kids to the park and walk while they play
• Reflect instead of scrolling 📵

Movement does NOT always need a separate hour in your schedule.

Sometimes the secret is simply learning to stack healthy habits together ✨

And honestly? These small walks done consistently can improve: ✔️ Energy
✔️ Mood
✔️ Digestion
✔️ Blood sugar balance
✔️ Stress levels
✔️ Weight management
✔️ Heart health

Your body loves movement.
Even more when it becomes enjoyable and sustainable ❤️

Hacks and tips
Eat right and stay healthy ❤️
Eat right with kamna Bhandari
Wellness Nutrition Fitness

25/05/2026

Sleeping late is not just about feeling tired the next day. Your body clock and hormones notice it too. ⏰

When your sleep timing is consistently delayed, it can disrupt your body’s natural rhythm and influence thyroid regulation. And when that happens, you may start noticing symptoms that feel “random” but often aren’t:

• Hair fall
• Fatigue and low energy
• Increased hunger and cravings
• Weight gain or difficulty losing weight
• Feeling unusually hot or cold
• Elevated stress hormones like cortisol

Your body repairs, resets and regulates hormones while you sleep. Timing matters too — not just total hours.

Aim to sleep consistently, ideally between 10–11 PM and wake up around the same time daily. Consistency is what helps regulate your circadian rhythm and supports better hormonal balance.

Small shifts repeated daily can create big changes.

Have you noticed changes in your energy, weight or hair after periods of sleeping late? Comment sleep and I will help you get a better sleep routine

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24/05/2026

14/05/2026

THYROID TIP YOU WERE NEVER TOLD 🤫

You may already be buying the “right” salt… but timing matters too.

Small changes in your kitchen can sometimes make a bigger difference than complicated health hacks.

Did you know this before today? Tell me👇 Beginning of cooking or end of cooking?

Looking to fix your Thyroid?
DM me, for a personalized plan.
Book your consultation and start your health journey with me.

Eat right and stay healthy.

13/05/2026

PCOS renamed to called PMOS (PolyMetabolic O***y Syndrome) — and honestly, the change makes sense 👀

Why?
❌ Not everyone has “cysts”
❌ It’s not just an ovarian issue

✅ PMOS highlights the metabolic connection — especially insulin resistance, which plays a huge role for many women.

A better name = better awareness, diagnosis & treatment 💭

What are your thoughts on this name change? ⬇️

03/05/2026

⚠️ DISCLAIMER FIRST:
GLP-1 medications are prescription drugs — not a shortcut, not a trend to follow blindly. Before you consider this route, please consult your doctor, get a full blood panel done, and make sure this is the right and safe choice for your body specifically. What works for someone else may not be right for you.
Now — if you ARE on GLP-1, or considering it, read this carefully. 👇
GLP-1 drugs are changing the weight loss conversation — and yes, when prescribed correctly, they can be a powerful tool.
But a tool only works when you know how to use it.
Here's what most people on GLP-1 are missing:
🔸 Muscle protection — lower calories means muscle loss, not just fat loss. Without the right protein intake and guidance, your metabolism takes a hit.
🔸 Nutritional deficiencies — eating less = absorbing less. B12, iron, calcium, Vitamin D quietly dip. Fatigue and brain fog are often the first signs.
🔸 Managing nausea — it's common, but it's also manageable with the right food choices, meal timing and textures.
🔸 The long game — GLP-1 is not forever. When you stop, appetite returns. If the lifestyle hasn't changed, the weight returns too.
The drug creates the window. Nutrition and coaching build what lasts inside it.
This is exactly the work I do with clients navigating this phase — so the results don't just stay while you're on the drug, they stay for life. 💚
📩 If you're on GLP-1 and want structured nutrition support, DM me or check the link in bio.
💾 Save this — you'll want to refer back.
📤 Share with someone who needs to hear this before they start.

26/04/2026

Summer heat kills your appetite, but your body still needs fuel 🌞 Here are 10 light, cooling, nutritious lunches that are easy to make and easier to digest. Save this!
Which one are you trying first?

"Follow for more summer nutrition tips "

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21/04/2026

DONT MAKE THESS MISTAKES IN SUMMERS

Drinking cold water straight from the fridge
"Feels amazing — but shocks your system and kills digestion. Drink cool, not ice cold."

2. Starting your morning with tea or coffee
"Caffeine first thing = dehydration before your day even begins."

3. Eating heavy, oily, spicy food for lunch
"Your body is already working overtime in the heat. Don't make it fight your biryani too. 😅"

4. Skipping meals because you're 'not hungry'
"Heat suppresses appetite — but low food = low energy = heat exhaustion. Eat light, but eat."

5. Stepping out between 11am–4pm without protection
"No hat. No sunglasses. No umbrella. That's not brave — that's a headache waiting to happen."

6. Wearing tight synthetic clothes
"Polyester in Mumbai heat is a crime against yourself. Cotton, Linen, bamboo are your best bet.

7. Replacing water with juice, soda or energy drinks
"Packaged drinks are loaded with sugar — they dehydrate you more. Real coconut water or plain water wins every time."

8. Working out outdoors at peak afternoon hours
"Move your workout to early morning or after sunset. Your body will perform better AND recover faster."

"Small changes, big difference. Save this so you stop making these mistakes — and share it with that one friend who lives on chai and AC. 😄"

21/04/2026

The Mumbai sun isn't just "hot" this year—it’s draining. If you’re waking up with a headache, feeling irritable, or dealing with a "weird" stomach bug, your body is struggling to regulate its core temperature. 🌡️

As a nutritionist, here is the Beat the Heat Protocol I give my clients to protect their gut and energy levels:

✨ 1. Sabja (Basil) Lemon Water: My #1 secret. These seeds are natural coolants that expand in your stomach, keeping you hydrated longer while the fiber aids digestion. Soak upt 1 Tbsp sabja seeds in little water for about 10 to 15 mins add to a tall glass and squeeze juice of 1 lemon in it.

✨ 2. Bel Sharbat: A miracle for the gut. It’s the ultimate "toxin flush" and builds a shield against the heat and urban pollution.

✨ 3. The Matka Hack: Drop Khus roots ( washed them well ) into your water pot or bottles. It adds an earthy scent and a natural cooling effect that plain fridge water can't match.

✨ 4. Curd Rice + Cucumber: The ultimate summer lunch. It’s light, cooling, and keeps your microbiome happy. Add a ghee tadka ( tempering ) to it

✨ 5. Probiotic Power: Sol Kadi or Masala Chaas. I give this to my kids the second they walk in from school. It’s the best defense against those nasty summer stomach bugs.

The Golden Rule: Load up on water foods like watermelon, melons cucumbers wood apple and bottle gourd (Lauki), and NEVER leave the house without covering your head. Your brain needs protection from that direct afternoon sun! 🧢☀️

Relevant Hashtags

# SummerSuperfoods

08/04/2026

Don't get fooled by these Sugars? 🕵️‍♀️

clever marketing can leave you confused and may lead you to buy the wrong stuff.
If you see these on the label, your metabolic health is taking a hit.

The "Bonus" Nasty Sugars:

Agave Nectar: Marketed as healthy, but it’s up to 90% fructose—pure stress for your liver.

Brown Rice Syrup: Just because it’s "brown" doesn't mean it’s better. It’s pure maltose and spikes blood sugar instantly.

Nutritionist Tip: Always check the "Total Added Sugars" line, not just the front of the box!

05/04/2026

Stop Prioritizing "Kitchen Skills" Over Your Metabolic Health 🛑

Is cooking for five people a great life skill? Absolutely. Is it a requirement for understanding your body’s biological need for protein? Absolutely not.

In my 20 years as a nutritionist, I’ve seen the data: 70–80% of Indian women are protein deficient. We aren't just talking about muscles; we’re talking about your thyroid health, bone density, hair fall, and visceral fat levels.

If your child is nudging you to eat more protein, they’re likely seeing the signs of fatigue or low strength that you’re trying to ignore. Don't dismiss a valid health concern based on "who does the chores." Listen to the science, not just what’s easy to hear.

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