by theintrovertgirl on Nov 16, 2022
5421 members
1648 posts
FITNESS & NUTRITION complement each other. To lead a healthy life it's important to take care of both these aspects. While Fitness is all about staying active, Nutrition is about what you eat, when you eat and how you eat.I intend to spread awareness and share with this community all that i have learnt over the years as a Fitness Coach and help people stay fit and healthy.
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صباح الخير انا طبيبة تغذية عايزة انضم لفريق العمل
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More Questions Like This
Top discussionhow many chapati is considered healthy for a 28 year old 5.2 feet 60 weight breastfeeding mom of 2.3 year old. how should a nutritious daily diet look like? I was 55 before being pregnant. I am finding it hard to lose the extra weight. I was also diagnosed with hypoglycemia after which I felt the urge to eat more and started weight gain.
thank you.. this helps. I will consider private sessions in the coming days.
Hi there,
I hope you are well.
It is important to understand your entire lifestyle to be able to suggest a proper diet. I'd urge you to book a one-one consultation so that I can plan a personalized diet for you as per your daily requirement and nutritional needs.
- Essentially two chapatis, along with sabji ( a fibre source) and dal/pulses ( protein) should be good to start with.
- A daily nutritious diet should have a blend of enough complex carbohydrates ( oats, wheat, barley), protein ( beans, lentils, sprouts, dairy and dairy products, nuts, and seeds, eggs, chicken, fish), and good fats ( fatty fish, nuts, seeds). Majority of your calories come from carbs, then, protein, and then good fats.
- Gradually add some activity in to your routine, it can begin from walking and then you can opt for body weight exercises, Tabata, HIIT, etc. Move as much as possible.
- Don't leave a gap of more than 3-4hrs in between your meals.
- Get good sleep, and manage stress
Take care ✨
Popular opinionBased on my dietary habits and goals, what are some tailored nutrition strategies to support bone health, especially considering the risk of osteoporosis later in life?
Hi there,
I hope you are well.
The risk of osteoporosis increases due to drop in Estrogen.
Tips to support bone health-
- Include calcium rich foods to the diet. Dairy and dairy products, sesame seeds, green leafy vegetables, fortified foods, ragi, almonds, figs, chickpeas, black sesame seeds, etc.
- Ensure to get enough Vitamin D because without it the calcium you eat won't get absorbed in the body.
Get enough sunlight for at least 10-15mins daily. Include foods like lean meat ( fish, chicken), eggs, mushrooms, nuts, seeds, dairy products ( fortified with Vitamin D), etc.
- For better bone health nutrients like Zinc, and magnesium are important as well. Nuts, seeds, dark chocolate ( once in 3-4 days), avocado, banana, leafy greens ,lean meat, beans, and dairy are good sources of the same.
- Include weight training to improve bone density & strength.
- Take supplements only if suggested by the doc.
- Too much salt, caffeine, alcohol,soda, and red meat isn't great for bones.
Take care
To support bone health and reduce the risk of osteoporosis, focus on consuming calcium-rich foods like dairy products, leafy greens, and fortified foods. Ensure an adequate intake of vitamin D through sources like sunlight, fatty fish, and fortified foods. Incorporate magnesium-rich foods such as nuts, seeds, and whole grains. Limit alcohol and caffeine intake as they can affect bone health. Regular weight-bearing exercise also helps strengthen bones.
Popular opinionI’ve heard about superfoods. Can you share some easy ways for me to incorporate them into my meals for added health benefits?
Hi there,
I hope you are well.
As a nutritionist, every food is a superfood because every food has got a purpose to serve and each food is likely to give you varied nutrients.
Here's how you can make every food a super food :)
- You can prepare a smoothie or mixed fruit bowl and add flaxseeds or chia seeds on top.
- Add vegetables to your chilla/pancakes, you can prepare these chillas will millet flour or oats flour.
- Prepare a mukhwas with different seeds and have it post lunch and dinner.
- Include berries and bell-peppers in your daily routine, by using berries in your smoothies, over pancakes, etc, and bell peppers can be sauteed and added to salads, sprouts, rice, etc.
- You can have green leafy vegetables at least twice a week as a soup, sabzi, in parathas, wraps, chilla, and much more.
- You can grill or roast your chicken/fish, and have boiled egg salad/ or add eggs to rice, soup,have it as an omelette or sandwich.
- You can prepare chickpeas/kidney beans salad, rice, & wraps.
Chia seeds: Add them to smoothies, oatmeal, or muffins for a boost of fiber, protein, and antioxidants.
Popular opinionI struggle with maintaining a healthy body image, especially when I see unrealistic beauty standards in the media. How can I focus on nourishing my body without obsessing over my appearance ?
If you focus on social media then you won't be able to do justice to yourself.
There are so many people out their giving different standards regarding every phase of life. You can't compete with everyone.
Set your own goals and try to accomplish them.
So since you are comparing yourself with the people in media also compare the kind of team of experts they have access to , the time they devote to this and why they do it is they make the crores or lacs out of it hence comparison is a bad space to begin with hence drop it totally, having said that it’s good love yourself and get fit for yourself and to have realistic goals that you can achieve like 2 kg per month of weight loss by eating healthy and exercising, enough and timely rest and obsessing is a rajsik man ki sthiti , the mind state here is the key , remember sculpting any body into what you like it be is a process and the good part is you started and you l reach keep at it balance is the key to progress!!!! When you start a drive u don’t obsess over when will you reach you know you will u enjoy the journey too na same with fitness enjoy the journey and trust the process , ♥️Chittrah Kanal
Top discussionMy body just doesn't feel like mine anymore. Illness, injury, or maybe just bad body image days – it's hard to love myself when I feel like my body is failing me. How do you find ways to appreciate your body, even when it feels like it's letting you down? Feeling discouraged and need some inspiration.
Have forever Aloe Vera gel. DM me for more updates
👍. Help your friends and ask them to share her qualification in my WhatsApp number for work from home opportunity. share this number only with female +919435110521
Top discussionWant to improve your health and energy levels? Discover the secrets of proper nutrition!😊😊😊
Top discussionSeperti apa kanker itu?
Rasanya kanker adalah kompleks dan sulit dipahami secara universal karena pengalaman individu yang berbeda-beda. Bagi beberapa orang, kanker bisa menjadi seperti pertempuran tanpa henti yang menguras energi fisik, emosional, dan mental. Perasaan ketakutan, kecemasan, dan ketidakpastian sering kali menjadi bagian dari pengalaman ini. Rasanya seperti berada dalam kegelapan yang tidak pasti, di mana tiap langkah serasa dikelilingi oleh ketidakpastian dan ketakutan akan masa depan.
Kanker adalah kondisi di mana sel-sel abnormal tumbuh tanpa kontrol dan menyerang jaringan sehat dalam tubuh.
Top discussionApa saja hoax mengenai kanker yang perlu kita ketahui?
minum air alkali atau jus wortel bisa menyembuhkan kanker
tumor ganas adalah kanker
Popular opinionI'm thinking to celebrate my incredible mom, showering her with love, appreciation, and perhaps, breakfast in bed! What are some delicious and thoughtful breakfast ideas to treat Mom to on her special day?
If you know what her favorite food is that’s always a winner. Also a pot roast with potato and carrots cooked in the crockpot pot. Or if it’s going to be warm outside like it here you can always fire up the grill throw some chicken or steak on the grill, make some potato salad, coleslaw, bake beans, bake her a cake or pie for dessert. I wish everyone a Happy Mother’s Day! ❤️
I think you can start with delicious pan cake and then her favorite lunch etc
Popular opinionWednesday wellness : One self care activity you do yourself?
Skincare 💅😘
Scroll through social media, I mean if that counts ofc! 🤔🤔
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