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Tag Archives: nutritionist

Categories Advice, Diet, Info., Stress Management, Tips

11 Best Tips – To live Stress Free through out the year

In today’s world it’s all too easy to get distracted from what’s truly important. Wherever you go, and whatever you do, you see messages designed to get you to perform a specific action and distract you from the fact that you are already whole.

There are no reminders to be mindful unless we create them.

The responsibility is in your hands. Staying in the present moment can dramatically reduce stress, increase your happiness, and give you bursts of insight that might change your life.

Here are a few down-to-earth tips on how to become more mindful:

1. HAVING POOR EATING AND DIETING HABITS

Not feeling comfortable in your own skin is probably one of the worst — if not the worst — feelings a person can experience.

Poor diet - akhilasoukhya

Unfortunately, instead of making the changes to alter this predicament, people sadly accept it and think that’s just the way their lives have to be.

The sooner you realize this does not have to be your lifestyle, the happier and more comfortable you will be.

2. OVER ANALYZING SITUATIONS THAT HAVEN’T EVEN HAPPENED

It’s human nature to stress about things that have yet to happen, but when you think about it rationally, what’s the point? You can’t predict the future, and you certainly can’t change something that has not even happened yet.

Deal with the situation as it comes, and react accordingly. It’s the only way to mold the experience to your benefit.

3. WORRYING ABOUT YOUR APPEARANCE TO THE POINT OF EXHAUSTION

I get it. You want to look your best. Honestly, in the grand scheme of things, it doesn’t matter if you wear your hair curly or straight. There’s no reason to try on every single outfit in your closet before going out.

Think about it: You bought these items for a reason… put something on, smile at yourself in the mirror and be on your way. You have better things to concern yourself with, or at least you should.

4. NOT LIVING IN THE MOMENT

This goes hand-in-hand with overanalyzing situations that have yet to happen, but this includes your past mistakes and situations that have already come and gone as well.

The only thing you can gain from the past are the lessons it taught you. No good can come from replaying situations you cannot hope to fix. Make peace with them and move on… because who you were then is definitely not who you are now.

5. SURROUNDING YOURSELF WITH PEOPLE WHO DON’T MAKE YOU HAPPY

SURROUNDING YOURSELF WITH PEOPLE WHO DON'T MAKE YOU HAPPY

Why people still hang around others out of obligation is utterly beyond me. Learn to accept that, sometimes, people from your past serve little to no role in your present. In actuality, they bring stress and drama into your life because you feel as if it is your responsibility to deal with their issues.

Their problems are their own, and as you grow up, this is something that becomes more and more apparent.

6. FOCUSING ON WHAT YOU DON’T HAVE INSTEAD OF WHAT YOU DO HAVE

Do you know how many people would be over the moon with their lives if they had what you had? I’m not talking about material things either — although they do fit in this category.

Surrounding yourself with great friends who care about you and a family who loves you are two of the most amazing things to have in your life. So stop worrying if you have the latest trendy item and appreciate the intangible items all around you.

7. HOLDING ON TO GRUDGES AND ANGER

You know who suffers from holding on to anger? You do.

When people hold on to bitterness and grudges, they falsely believe that they are making the other person suffer. In reality, the object of your anger disregarded your feelings in the first place, and isn’t losing sleep over your lingering distaste.

What makes you think this person is dwelling on the situation? Even if someone has not given you the apology you rightfully deserve, just let it go.

The sooner you stop caring, the better off you will be.

8. LIVING TOO MUCH IN YOUR PAST

Your past is… your past. It happened. Learn from it and let it be. There is nothing you can do to change it, so the sooner you accept it for what it was, the quicker you will be able to make peace with it.

Stop holding people to standards that you created in your mind years ago. Take people for who they are and what they have to offer now. You will be pleasantly surprised to see how much people can change and mature over the years.

9. …ACTUALLY, JUST COMPLAINING

Can everyone just stop complaining altogether? How much more positive would your life be if you stopped looking at the world as a glass half empty?

The only thing that complaining does is bring negative energy into your life, and, honestly, who the hell wants a life full of that?

10. LIVING THROUGH OTHER PEOPLE’S LIVES

Whether it’s reality television or social media, living your life through other people’s experiences is nothing to be desired. Instead of lounging around, longing for a life of fun and travel, go out there and make this reality your own.

11. TRYING HARD TO BE SOMEONE ELSE INSTEAD OF EMBRACING YOUR ACTUAL SELF

Instead of focusing your time, effort and attention on other people’s lives, take that time and focus on your own. Concentrate on making yourself better instead of comparing yourself to someone else.

You will never be that person, no matter how hard you try. Reflect on your life and your decisions and figure out a way to be the best possible version of yourself you can be.

Categories Advice, Exercise, festival special, Fitness, food, Health, Meals and Snacks, Tips

Navaratri tips for fasting

Navratri special: Navratri is one of the most important Hindu festivals celebrated twice in a year.

In the eastern state of West Bengal, the festival takes the shape of Durga Puja, when the devotees of the deity celebrate the triumph of good over evil.

In north India, Gujarati people observe a seven day fast during Navratri and break their fast on Navami, the nine days of the festival by worship young girls.

People from all over the world celebrate Navratri special with passion, intensity, and enthusiasm. While some people take participate in the celebrations for religious reasons but others look to give their body a much needed lose weight.

If you plan to fast this Navratri special then make sure that it is done the healthy way. It can help you lose weight, wash your mind and will leave you feeling great!

Tips to follow to make fasting in good health –

1. Keep yourself happy, making your cheeks rosy and eyes bright. Drink lots of water max to max 2 litter par day and liquid like lemon water, coconut water, Energy drink, green tea, and buttermilk.

2. Eat minimum meals and do not get hungry yourself. This will help keep blood sugar levels and stop you from feeling faint and low.

3. Amaranth Grain, one of the most promising unexploited food and folder crops. It is the best protein origin you can take during fasting. Make amaranth porridge with milk or cook it as namkeen dalia with lots of vegetables.

4. Combine high carbohydrates food like sabudana and potatoes which is mostly used in fasting with other stringy vegetables like bottle guard spinach, capsicum, tomatoes, cabbage, etc. Also try to roast, grill or bake vegetables instead of deep-frying them.

5. Samak rice is very easy to digest and can be applied in any kind of quantity.

6. Control those evil sugar strong desire by eating a lot of dates, Samak rice kheer, apple kheer, and fruits raita.

7. Try and eat healthy snacking and don’t overeat onnamkeens packets as they are high in salt and fat content.

8. Instead, pick for roasted makhana, a mix of nuts like almonds/ raisins/ walnut / baked chips, roasted peanuts, etc.

9. Change sugar with honey or jaggery.

10. Use skimmed milk instead of full cream milk.

Categories Diet, Fitness, food, Health, meal palnning, Oats Recipe, Protein, Wellness

Banana and Almond Butter Oatmeal

We love the combination of peanut butter, bananas and honey. In our quest for new metabolism boosting meals, We came up with this little number. We recommend almond butter for weight loss vs. peanut butter. You can either use peanut butter or almond butter in this recipe – both taste amazing. Substituting old-fashioned oats is also an option. Once you learn how to make crockpot oatmeal, you’ll want to regularly add it to your meal prep. The mashed up banana adds a delicious texture, and the steel cut oats hold up well to reheating all week. I love making  a big batch of this Clean Eating Peanut Butter Banana Slow Cooker Oatmeal to take to work – they don’t get mushy!

  • 2 cups unsweetened almond milk
  • 1 cup steel cut or old fashioned oatmeal
  • 1 banana thinly sliced
  • 2 tablespoons almond butter
  • 2 teaspoons honey (optional)

In a medium sauce pan combine the almond milk and oatmeal, heat on low until most of the liquid is absorbed. Add in 1/2 of the banana slices and the almond butter, mix together and let the oatmeal soak up the rest of the milk. Remove from the heat, move to two bowls, top with the remaining banana slices and drizzle with honey.

Each serving has: 375 calories, 6 g fat, 8 g fiber, 8 g protein, 66 g carbs.

Categories Advice, Diet, food, meal palnning, nutrition, Oats Recipe, Protein

How many types of Oats are Available?

Types of Oats

Oats are one of the few whole grains you’ll find many varieties of on the grocery shelf, making them an extremely versatile ingredient. With such a wide selection available, choosing the right oat for your recipe might be a little challenging. Use this quick guide to the oats you’ll find at the store to make your decisions a little easier, and perhaps you’ll be tempted to give them each a try!

All-natural and delicious, oats – in all their forms – are a terrific way to add fiber, vitamins, minerals, and plant-protein to any diet. Here’s what to look for at the grocery store:

Steel cut oats

These are coarsely cut groats with a sharp steel blade. The nutritional profile & Glycemic Index of this kind remains the same as the whole groats. The cook time of this is slightly lesser than the whole groats as they are cut.

Whole oat groats

These are hulled oat kernels meaning the outermost layer that is inedible is removed from the whole grain oats. These are chewy and go great in salads, slow cooked stews and pilafs. The cooking time of oat groats is quite long as much as 50 to 60 mins apart from the soaking time. Not all oat varieties have low glycemic index, but these have the lowest Glycemic Index among their counter parts since these are least processed.

Scottish oatmeal

 

The whole groats are stone ground to coarse meal, great to make porridge and stews. Cooking time is about 15 to 20 mins.

Regular or Rolled oats

These are made similar to the Indian Poha. They are steamed and then rolled to flatten them. So they can be eaten as such without cooking. They also cook quite fast. It is always good to use these organic since we do not rinse them and are consumed directly.

Quick cook oatmeal

These are steamed for longer and pressed more to make them flakes than the previous kind. The nutritional profile of this kind is almost the same as the rolled variety. These have a high glycemic index and must be consumed in moderation. It is good to use these too organic.

If you are striving to prevent or manage diabetes, then the best kind is to use whole groats or steel cut oats and the next choice should be rolled variety. Quick cook or instant variety are more processed and is almost similar to any processed food and is good to avoid them.

Reduced risk of cardiovascular diseases, lower cholesterol levels, improved immunity, reduced risk of type 2 diabetes are some of the health benefits that come just with the consumption of 1 bowl of oatmeal regularly. But most of us may not prefer to eat a porridge regularly.

Categories food, nutrition, Oats Recipe, Protein

Oats Chilla

Oats Chilla

Ingredients:

  • – 2 cups of cooking rolled oats
  • – 2 Tablespoons of Semolina
  • – Sliced onions, sliced red and green bell peppers, mint leaves, coriander
  • – Oil
  • – Curd or buttermilk
  • – Salt
  • – Crushed garlic cloves (as per taste)
  • – Crushed green chillies
  • – Warm water
  • – Turmeric (for colour and taste)

Method:

Crush the oats till they are coarse. In a bowl, mix oats, semolina, curd or buttermilk, water, salt, vegetables, mint leaves, coriander, crushed garlic cloves, turmeric and crushed chillies and make a paste the consistency of a thick batter. Set this mixture aside for about 20 minutes. Once the oats and semolina soak up the water, your chillas are ready to be made. Heat a non-stick pan on a stove and brush the pan with a little oil. Ladle the batter on the pan and spread it in circles. You can even make small holes in between your chilla and add some oil/butter (this takes away from the health benefits) for a crispier chilla. Roast the chilla till it is nice and golden and then turn it to the other side. Once the pancake is cooked on both sides, take it off the pan and pair it with some ketchup or chutney and voila!

Tip: You can even add other vegetables to the chilla but it will make your chilla thicker. Also, use slightly soured buttermilk or curd for better taste. You can also add ajwain seeds if you like the slightly strong taste they give.

Categories Diet, food, meal palnning, Oats Recipe

Oats Idli

Low on carbs and healthy idlis made with oats and grated carrots. Ideal for those who are calorie conscious. Oats being rich in minerals, vitamins and proteins gives this dish a high nutritive value without compromising on the delicious taste. Easy and quick to make, this Low Calorie Oats Idli recipe is ideal for a good breakfast or brunch at home.

Ingredients:

Oats – 2 cups
Rava (Sooji) – 2 cups
Curd – 1 cup
Buttermilk – 1 1/2 cups (or as required)
Asafoetida – little
Coriander Leaves – handful, chopped
Cooking Soda – 1/2 tsp
Carrot – 2 to 4 tblsp, grated
Green Peas – 2 to 3 tblsp, shelled
Green Chilli Paste as per taste
Mustard Seeds – 3 tsp
Salt as per taste
Oil as required

Method:

1. Dry roast the oats in a pan over medium flame for 3 to 5 minutes.
2. Remove, cool and grind to a coarse/smooth powder.
3. Dry roast the rava until golden and remove.
4. Cool and mix with the oats in a bowl.
5. Heat little oil in a kadhai over medium flame.
6. Fry the mustard seeds for 30 seconds.
7. Add carrot, green peas, green chilli paste and saute for a minute or two.
8. Add this to the oats mixture.
9. Add salt, asafoetida, coriander leaves, cooking soda, curd and buttermilk.
10. Mix well to a idli batter consistency.
11. Cover and keep aside for a few minutes.
12. Pour into greased idli plates and steam cook until done.
13. Remove and serve hot with chutney or sambar.

Benefits

1. Prevents cardiovascular disease: “The antioxidants present in oats are beneficial for heart disease and the dietary fibers help lower the bad cholesterol (LDL) without affecting the good cholesterol (HDL)”.

2. Prevents constipation: Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation.

3. Controls blood sugar levels: Since oats help stabilise blood sugar and reduce risk of type-2 diabetes, diabetics should consume oats regularly.

4. Reduces hypertension: If you suffer from high blood pressure, a daily dose of oats will help combat this problem and in turn, lower risk of hypertension.

Categories Advice, Diet, food, Health, nutrition

Choose your food wisely

We all can eat better, and truthfully, there are simple and delicious substitutions for the unhealthy food items you love. Here are some ideas. Try them and figure out what tastes good to you. It’s worth the effort.

Eat lean chicken, Not chicken nuggets

Benefits of lean chicken:

  1. High Protein Content
  2. Rich in Vitamins & Minerals
  3. Weight Loss
  4. Control of Blood Pressure
  5. Reduced Cancer Risk
  6. Reduced Cholesterol
  7. Treatment of Common Cold

 

Eat a veggie burger, Not a cheeseburger

  1. B Vitamins
  2. Iron
  3. Fiber and Protein

 

Eat baked potatoes, Not French fries

  1. Just 110 calories.
  2. No fat, sodium or cholesterol.
  3. Nearly half your daily value of vitamin C.
  4. More potassium than a banana.
  5. A good source of vitamin B6.
  6. Fiber, magnesium and antioxidants.
  7. Resistant starch.

 

Eat whole grain toast, Not doughnuts

  1. They’re High in Nutrients and Fiber.
  2. Lower Your Risk of Heart Disease.
  3. Lower Your Risk of Stroke.
  4. Reduce Your Risk of Obesity.
  5. Lower Your Risk of Type 2 Diabetes.
  6. Support Healthy Digestion

 

Eat hummus, Not ketchup

  1. Good Source of Plant-Based Protein
  2. Fights Illness and Disease
  3. Decreases Inflammation
  4. Helps Digestion and Intestinal Health
  5. High in Vitamins and Minerals
  6. Supports Bone Health
  7. Protects Heart Health
  8. Boosts Your Energy

Eat dried fruit and nuts, Not potato chips

  1. High Fiber
  2. Antioxidants
  3. Nutrient Density

Eat spaghetti squash, Not pasta

  1. Anti-Inflammatory To Fight Cancer & Arthritis
  2. Promotes Cardiovascular Health
  3. Helps Prevent Birth Defects
  4. Eye Health
  5. Antioxidants
  6. Aids Weight Loss

 

Eat lettuce wraps, Not tortillas

  1. Fights Inflammation. Certain proteins in lettuce (or Romaine lettuce), like lipoxygenase and carrageenan, help control inflammation.
  2. Aids Weight Loss. Save.
  3. Promotes Brain Health.
  4. Boosts Heart Health.
  5. Help Fight Cancer.
  6. Cuts Diabetes Risk.
  7. Promotes Vision Health. …
  8. Promotes Digestive Health.
best food for summer
Categories Advice, Diet, Fitness, food, summer

Ideal Foods for Summer All Time

Ideal Foods for Summer All Time

Ancient systems of medicine promote weather-based diets, and what stands out are that summers require different foods and winters too require its own type of diet. Winters require foods that promote heat and energy to the body, whereas the summer requires foods to cool the body down. Therefore, it is wise too choose summer foods that are light and cooling, and hydrate the body.

Sunny days make you feel dull and get you out of shape. However maintaining a healthy diet can save you from the scorching heat. Although it is important to eat a healthy diet round the year, it becomes more necessary during the summers.

summer best food

With temperatures rising up to even 90 degrees, you need to take in pots

of water. The heat can take water as well as sodium away from your body and thus you need to refill it to keep you going. However, drinking water may not be enough, as glucose levels can deplete so you need to get the glucose up. Drinking fruit juices at frequent intervals can be very refreshing and boost your energy levels. Add a bit of lime and sugar to your water to sip in when the sun suddenly begins to take its toll on you.

Meat can make you feel lousy, and dull, as they become heavy to digest during summers. However, grilled fish is excellent summer fare. As the summer heat is already heating up your body, you need less oily and spicy foods, and stick to light and easily digestible food items. Make vegetables a part of your daily diet and cook them in various styles to make it delicious and tempting. Avoid junk food completely, as they only fill your stomach and deprive it of essential nutrients.

Summers are also the best time to shed those extra pounds as you can indulge more in fruits and vegetables. Fruits and vegetables provide your body with the essential vitamins, not fats. Thus even if you eat more of fruits and vegetables, you do not gain weight.

summers best foods

Here is a list of foods ideal for the summer:

  • Cucumber is a great food for the summer. Cucumber is cool and hydrates your body. A cool cucumber soup is also best alternative for heavy meals.
  • Replace your heavy meals with lighter ones like vegetable sandwiches.
  • Fruit salads, fat free yogurt, and beans
  • Leafy vegetables are a great way to cool off
  • Tomato is a good source of vitamins and works best on your body during hot days.
  • Eat raw carrots, cucumber, tomatoes, and beetroots.
  • Green peas and corn form part of a great summer diet
  • Also, eat lot of berries that are not only yummy but good for your body as well.
  • Complement every meal with a fruit so you stay healthy, and drink at least two or three
  • glasses of fresh fruit juice throughout the day.
  • You can also make shakes with low fat milk and eat low fat ice creams.
  • Watermelon is a great way to get plenty of fluids into your system.
  • Don’t let the summer scare you, instead enjoy it while to stick to your healthy diet.

“Summer cooking implies a sense of immediacy, a capacity to capture the essence of the fleeting moment.”

stress management
Categories Health, Meditation, Stress Management

Understand Stress and learn to Manage

Understand Stress and learn to Manage.

stress management

What happens when you are stressed?

Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight stress response.

Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. For example, it can help you win a race or finish an important job on time.

But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school.

What can you do about stress?

The good news is that you can learn ways to manage stress. To get stress under control:

  • Find out what is causing stress in your life.
  • Look for ways to reduce the amount of stress in your life.
  • Learn healthy ways to relieve stress and reduce its harmful effects.

stress management akhilasoukhya

How do you measure your stress level?

Sometimes it is clear where stress is coming from. You can count on stress during a major life change such as the death of a loved one, getting married, or having a baby. But other times it may not be so clear why you feel stressed.

It’s important to figure out what causes stress for you. Everyone feels and responds to stress differently. Tracking your stress may help. Get a notebook, and write down when something makes you feel stressed. Then write how you reacted and what you did to deal with the stress. Tracking your stress can help you find out what is causing your stress and how much stress you feel. Then you can take steps to reduce the stress or handle it better.

Purple Cabbage-Beats Bloat, Removes Toxins and Heals Your Gut
Categories Beverages, food

Purple Cabbage-Beats Bloat, Removes Toxins and Heals Your Gut

The Cabbage Juice Recipe That Beats Bloat, Removes Toxins and Heals Your Gut

Purple Cabbage-Beats Bloat, Removes Toxins and Heals Your Gut

Bloating is almost inevitable, especially during holiday season or after a nice, family gathering.  Being bloated is the feeling of having excess gas in the digestive system, which feels like you have a “food baby’ in the stomach. For some people, this unpleasant feeling is much more than an occasional discomfort.

Causes of Bloating

  • Excess wind ( caused by foods like onions, beans, cabbage, sprouts, cauliflower, broccoli)
  • Constipation ( which can be prevented by eating a high-fiber diet and drinking plenty of water)
  • Swallowing air when eating fast or talking while eating
  • Food Intolerance, especially when the bowel doesn’t empty properly, the food causes gas to be trapped, or too much gas is produced)
  • Coeliac disease ( intestine cannot absorb gluten found in wheat, barley, and rye)
  • Irritable Bowel Syndrome

The good news is that there is an easy way to alleviate bloating, improve digestion, and set up a quick detoxification process.  We are talking about a cabbage juice recipe which works wonders for stomach bloating. Check it out!

Healing Digestive Juice

Ingredients:

  • 2 cups purple cabbage
  • ½ green apple
  • ½ small lemon
  • 3 ribs of celery

Instructions:

All you have to do is to wash and chop the ingredients, blend them, and strain the liquid. Simple as that!

How does it work?

The efficacy of this healing juice lies in the combination of its ingredients, all of which are extremely beneficial and work in synergy to calm the digestive tract, set up a healthy detox, and beat bloating.

Purple Cabbage-Beats Bloat, Removes Toxins and Heals Your Gut

1. Purple Cabbage

Purple cabbage is an excellent source of vitamin A (which boosts immunity), vitamin C (which protects cells from toxins), potassium (which balances body`s fluid levels), and fiber.  As a matter of fact, only a single serving of raw purple cabbage contains 20% of the DRI for vitamin A, 80% of your DRI for vitamin C, 216 milligrams of potassium,  40 milligrams of calcium, and 14 milligrams of magnesium.

2. Green Apple

Just like purple cabbage, green apple is also high in fiber which is important for cleansing the system and boosting metabolism.  It is a good source of antioxidants as well, which are known to support the rebuilding and rejuvenating of cells. Ultimately, it has a robust mineral profile! It is an excellent source of iron which increases the metabolic rate.

3. Lemon

Lemon is known for its robust mineral and vitamin content, including iron, calcium, zinc,  potassium, magnesium, calcium, copper, riboflavin, niacin thiamin, folate,  pantothenic acid,  vitamin A, vitamin B6, vitamin C,  and vitamin E.  This citrus fruits provides a wide variety of benefits, such as improving digestion, purifying the blood, and promoting a healthy weight loss.

4. Celery

Most of its benefits are attributed to its phytonutrients and antioxidant content. It works wonders for digestion, supplies the body with fair amount of dietary fiber, and helps clean the bowels due to its high water content.

Purple Cabbage-Beats Bloat, Removes Toxins and Heals Your Gut

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