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Choose The Oil You Can Live With
Top nutritionist India Edible Cooking Oil is one of the most essenital items in every kitchen, drops of oil are the first ingreident in the cooking process , Nutrishilp brings this blog to develop an insightful understanding of this daily need product. lets begin with the very basic question.
Why do we use cooking oil?
For heat transmission. If you Just place food on a very hot surface, it will get scorched where it is in contact, and remain raw where it is not. Fat (oil, butter, lard, etc.) are excellent at transmitting heat from the pan to the food. Thus the food will cook evenly and not burn.
Oil increases the surface area of your cooking surface. Better distribution of heat would seem to allow for faster overall cooking of the food. So it becomes important to choose cooking oil which will ensure a healthy lifestyle. As a result, it is necessary to make a conscious choice while purchasing cooking oil.
One should keep in mind while making a rational choice upon considering the following factors about the cooking oil –
A. Oil composition.
B. Smoke point of oil
C. Extraction process.
D. Quality of Raw IngredientsA. Oil Composition –
Since cooking oils are made up of saturated (SAFA), polyunsaturated (PUFA) and monounsaturated (MUFA) fatty acids. It is important to create a balance. Saturated fats are highly stable that resists oxidation and aids digestion. However, they are less healthy than the polyunsaturated and monounsaturated fats.
Both polyunsaturated and monounsaturated helps in preventing diseases like high cholesterol and heart attack. So a balance needs to be created between these acids.
Stability depends on how easily the cooking oils oxidize; that is, how easily they react with oxygen to form free radicals. The most important factor in determining oil’s resistance to oxidation is the relative degree of saturation of the fatty acids in it. Let’s understand these composition elements ,one by one –
Saturated Fatty Acids (SFAs)
Saturated fatty acids have their carbon chain completely filled (saturated) with hydrogen atoms. This saturation yields a highly stable structure that resists oxidation. Saturated fatty acids are found in tropical oils – such as palm oil and coconut oil – and animal fats – such as butter or ghee. These oils and fats are the most suitable for deep-frying and cooking under high temperatures.
Monounsaturated Fatty Acids (MUFAs)
Monounsaturated fatty acids miss two hydrogen atoms and have one double bond between their two carbons instead. Since monounsaturated fatty acids aren’t densely packed, they can’t be exposed to such high heat as saturated fatty acids. Monounsaturated fatty acids can be found in olive oil, avocado oil, and nut oils.
Polyunsaturated Fatty Acids (PUFAs)
Polyunsaturated fatty acids miss several hydrogen atoms and have two or more double bonds. Try to stay away from oils with lots of polyunsaturated fats, such as canola (rapeseed) oil, corn oil, cottonseed oil, grapeseed oil, rice bran oil, safflower oil, sunflower oil, and soy oil. These are very unstable and produce high levels of free radicals when heated.
One of the most important things to consider when consuming PUFAs is their ratio of omega-6 to omega-3.
This is a recipe for disaster because omega-6s are pro-inflammatory, while omega-3s are anti-inflammatory, as inflammation contributes to various diseases, including cardiovascular disease, arthritis, liver disease, depression, and even cancer. The ideal situation is less total PUFA with lower ratio of omega-6 to omega-3.
The next vital point to consider is –
B. Smoke Point of Cooking Oils
The smoke point is literally the temperature at which the oil stops simmering and starts smoking. The more stable the oil, the higher its smoke point is. When oil is heated past its smoke point, it decomposes – it loses its beneficial nutrients, generates toxic fumes, and creates harmful free radicals. Also, when there’s smoke, it means the oil is very close to its “flash point” – the point at which it may catch on fire.
Thus, smoke point and stability go hand in hand.
For deep-frying, it is recommended to use refined oils safflower oil and rice bran oil, as they are perfect for your heart and can withstand frying temperatures of almost 500° F. You can also use peanut oil, sunflower oil, mustard oil or vegetable oil if you’re frying at 400-450° F.
Even ghee too has high smoke point but it proves to be really costly affair for the purpose. Pan-frying requires less oil and lower temperatures too. It is recommended to keep it ideal for fats with smoke points at 350° F or lower. For pan-frying cold pressed oil as avocado, canola or olive oil can be considered.
Refined oils normally have high smoke point as they undergo heat treatment .Thus for deep frying or high temperature cooking, use refined oil. But for shallow frying, salad dressing, the oil with low smoke points such as cold pressed ones can be used. It is advised to choose the oil as per your usage; Ghee too, has high smoke point which makes it an apt choice for deep frying although cost constraint can make you think of other choices.
C. Extraction process
On this basis there are two different types of oils: unrefined and refined.
Unrefined Oils
Unrefined cooking oils occur exactly as they do in their plant form. They are mechanically extracted from their oily parts through crushing and pressing and then left in their virgin state. This extraction process preserves their high flavor and nutrients, making them a healthier choice.
If the extraction occurs in uncontrolled temperature conditions (along with heat born from friction created during the pressing), the oil is expeller-pressed. If the temperature is made steady below 80-90°F (26-32°C), the oil is cold-pressed – that is, expeller-pressed in cooler temperatures. Cold-pressing retains the most aroma, color, flavor, and nutrients.
They tend to have a low smoke point and are most suitable for drizzling, dressings, and lower temperature cooking. But have short shelf-life.
There can also be Filtered oils or Kachi ghani as we call in India are the ones which are filtered through strainers to eliminate the solid particles & other impurities from the seed .They appear to be more dark and cloudy and also the smell is more prominent. You might have come across filtered coconut, ground nut, mustard oil, which are costly but worth.
Refined Oils
Refined cooking oils are made by highly intensive mechanical and chemical processes. Modern extraction consists of several steps:
1. Crushing the seeds and heating them in a steam bath.
2. Putting the seeds through a high volume press which uses high heat and friction to press the oil form the seed pulp.
3. Bathing the seeds in a hexane solvent bath and then steaming them again to squeeze out more oil. (Note: hexane is produced by the refining of crude petroleum oil).
4. Putting the seed/oil mixture through a centrifuge and adding phosphate to begin the separation of the oil and seed residues.
5. Refining the crude vegetable oil, including degumming, neutralizing, and bleaching.
6. Deodorizing the final product.This exercise makes it easier to sell for the manufacturer as the oil has longer shelf life, higher smoke point and also the oil has a neutral flavour.
If you need oil for a higher-heat cooking or oil that doesn’t have a strong flavor, look for naturally refined cooking oils, using lower temperature and natural agents like citric acid. Refined coconut oil is one of the best.
There is a not so healthy variant of refined oil –
Hydrogenated Oil
Many refined oils also undergo a process known as hydrogenation. Hydrogenation involves adding hydrogen into omega-6 polyunsaturated oils to prevent them from going rancid and to make them solid at a room temperature, primarily as a cheaper and less perishable alternative to butter in the form of margarine and shortening.
Hydrogenation produces trans fatty acids (trans fats), which are particularly dangerous to human health. These artificially saturated fats are difficult for the body to metabolize and remain “stuck” in blood circulation, contributing to an increased risk of cardiovascular disease and cancer.
Some of the most commonly hydrogenated oils include corn, cottonseed, safflower, and soy. But theoretically, almost any polyunsaturated oil can be hydrogenated.
There is one last but not the least factor –
D. Quality of Raw Ingredients
The quality of the original raw ingredients (nuts, seeds, grains, legumes, fruit) is crucial in determining the eventual quality of the fat. Organic oils are much better than their non-organic counterparts. The reason is that pesticides are fat-soluble and accumulate in plant’s fatty acids. And since oils are very concentrated, pesticides and other environmental toxins pack more punch in a small amount.
The charm of Olive Oil –
There is one premium cooking oil which often attracts the consumers differently its array of choices, lets discuss it separetly for better clarity –
Extra-Virgin, Virgin, Pure, or Light
Extra-virgin olive oil is an unrefined olive oil and the highest quality oil you can buy. There are very specific standards olive oil has to meet in order to deserve the label “extra-virgin”. It contains no more than 1% of oleic acid and typically has a golden-green color and a true olive taste.
Virgin olive oil is also unrefined and comes after extra-virgin olive oil in terms of quality. Virgin olive oil has a slightly higher level of oleic acid, lighter color, and less intense flavor.
Pure (regular) olive oil is usually a blend of virgin olive oil and refined olive oil. It’s a lower-quality oil with oleic acid between 3-4%, lighter color, and mild flavor.
Light olive oil is a refined lowest quality olive oil. The term “light” doesn’t refer to calories, but to a lighter (neutral) flavor. Out of all the types of olive oil, light olive oil has the highest smoke point.
Key points to remember –
• The worst type of dietary fat is trans fat. Avoid it whenever possible.
• Monounsaturated fats are among the most healthful fats. Recent studies have also found virgin coconut oil to have many positive health benefits. While coconut oil is made of 90% saturated fat, half of it is lauric acid, which has a number of health-promoting properties.
• Unrefined oils are superior to refined oils. Naturally refined oils are better than industrially refined oils.
• Organic oils are rank higher in quality than their non-organic counterparts.
• For Indian cooking style filtered variety of nuts based oils as coconut , groundnut, mustard or Ghee can be recommended .
Don’t reuse or reheat your cooking oil.
Ensure that there is no visible smoke while frying.
Avoid stocking oils for longer periods.
If your oil smells different or bad, avoid using it.
“On the basis of composition, no oil can be tagged as the best, rather different kinds of oil should be used in rotation to have taste and benefits of all kinds of composition.”
– Dietitian and Wellness Expert Shilpi Goel
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FOOD AND BODY ODOR
FOOD AND BODY ODOR You must have come across all those hyperbole deodorant ads where heads turn on smell, well they may not be realistic but your body odor, if bad may turn heads away from you, in real.
It’s embarrassing to have a bad body odor or bad breath, but why does one smell so, off course except those who take pride in not bathing for days!!
Your diet is also responsible for the way you smell! Yes, you read it right, the food you consume has effect on how you smell! There is a popular saying for that, ‘you are what you eat’. It is very true as everything we eat impacts the way we look and smell like. So, if you want to smell good naturally and become more attractive, then you must keep the toxins at bay, This Nutrishilp blog will really help you more than the deodorant shots to manage the way you smell.
Understand the Body Odor first –
Our bodies are covered in glands that produce sweat when we get hot, helping to cool us down. Sweat doesn’t normally smell, being mostly water and salt, but the apocrine sweat glands, which are found in places like the armpits, release sweat that’s full of proteins. The bacteria that live on our skin love to eat these proteins, and as they do so, they release smelly acids.
Sweating is actually very important because it prevents you from overheating by working as your natural air conditioner.
The females during puberty may perspire (sweat) more than before due to hormones and sweat glands become more active, similar is the case with people facing obesity or with medical conditions as diabetes.
Most of the people perceive sweating as the issue but it is not so unless it is sweating in normal amount, the real culprit is smell of your sweat, the odor.
Body odor is defined by three factors, genetics, overall health and personal hygiene. However, it turns out that your diet, or at least some foods, may also affect body odor. What you eat can directly affect how you smell, in more ways than just your breath. It also depends on how your body metabolizes the foods you have consumed. Moreover, when your body temperature rises as a result of stress, anxiety or just excessive heat, it activates your sweat glands, producing odorless sweat. Many factors affect this process, including your diet.
If you’re struggling to control body odor, learning more about how its affected by food could be the key to combat the problem, Include the following in your diet to naturally change the way you smell –
(The purview of ‘way you smell’ covers your body odor and breath both)
Water
Water is not only good for us because it keeps us healthy, but it also keeps us smelling better,
As said sweat is mostly water, so if you’re low on fluids, it can be more concentrated and smell stronger. If your sweat smells particularly strong, check your water consumption.
Drinking water helps to flush out our bodies eliminating some of the things that cause us to smell. Eating foods that have a high-water content like fruits and vegetables help to reduce our body odor.
Apple
An apple a day may help keep the doctor away but also with its natural detergent properties by biting into an apple, you’re pushing plaque away from your teeth as well as any food matter that could cause bacteria in the recesses of your mouth.
Apple Cider Vinegar
Apple cider vinegar kills bacteria and dries excess sweat, the two main causes of foot odor,
It’s a really good, effective and cheap cure as it has plenty of acetic acid and phenolic.Greens
Leafy green vegetables like spinach, watercress, kale and chard contain high levels of chlorophyll. Chlorophyll is associated with a number of different health benefits, including the ability to neutralize odor-causing compounds in the body. If you’re not eating enough greens, this could make a huge difference.
Fiber-rich Foods
Foods that are high in fiber include peas, lentils, and beans. Whatever your source, ensuring you’re eating enough is important for digestion, so any smelly compounds in your food are processed more quickly and less can exit through sweat.
Citrus fruits
Citrus fruits like oranges, lemons, and pineapples are absorbed by the body and eliminate smells that are on our skin, The acids in citrus fruits help flush water through your body. And because citrus also contains fiber, they move through your system slowly and flush out toxins that contribute to body odors.
Fenugreek
Fenugreek is great for flushing out the toxins from the body. Both leaves and seeds have the ability to reduce body odor by removing the harmful toxins from our body that causes the foul smell.
Cinnamon
Cinnamon is known for its ability to remove bad breath, but it can also act as a natural scent to your body if you consume it daily.
Sage
Sage is a natural deodorant which helps in removing the awful smell from the body. Being antiperspirant in nature, sage reduces sweating which is one of the main reasons for body odor.
Rosemary
When it comes to nixing body odors, Rosemary can be really helpful. It inhibits the growth of smell-causing bacteria in the body as it contains menthol and chlorophyll, which are popular for their deodorizing properties.
Other fresh herbs
Fresh Herbs like parsley, basil, and mint can help mask bad breath with the strong oils that they contain, incorporating fresh herbs into your dinner or have a fruit salad with basil or mint for dessert to help combat the smells you may get from dinner. These herbs can act as a mouthwash to temporarily mask odors.
Ginger
While ginger great for settling the stomach, it also has the powerful effect of neutralizing bad breath. Pressed ginger combined with lemon juice and warm water creates a great rinse to keep the unpleasant odors at bay.
Fennel seed
A very common bad breath remedy is to chew on some fennel seeds. The act of doing so not only increases saliva that washes away bacteria from your mouth they also help neutralize offensive odors and aid digestion. But that’s not all: fennel oils have antibacterial properties as well, fighting germs that cause bad breath.
Green Tea
It contains polyphenols. These are antioxidants that fight the growth of bacteria and also help reduce sulfur compounds that can improve breath. Green tea, like most teas, can stain teeth, however luckily, green tea extracts can be taken as a supplement, which has been proven to fight oral bacteria. The tannic acids found in both green and black teas will help keep your feet dry, thus preventing the root of your foot odor problem.
Wheatgrass
Wheatgrass is rich in chlorophyll, the substance which helps in reducing the bad body smell. Just put two teaspoons of wheatgrass juice in a glass of water and drink it.
Along with, it is also important to take care of your personal hygiene for avoiding unpleasant odor.
Nutrishilp suggests to increase the use of the said food and drinks in your diet to have a pleasant body odor but if you are under medication for an ailment it is advised to consult your physician before dietary changes or look for an advice from Nutrishilp diet experts.
“Our body becomes reliant on antiperspirant. If you stop using it, you can experience major changes in the bacteria that grows under your arms, causing you to smell. There is a reason it is classified as an over-the-counter drug, thus depend on nature more as your body is a natural entity and our choices and lifestyle shall be directed towards syncing it more with the nature .Heal it more from inside and you may take the assistance of antiperspirants to change you smell but do not solely depend on them to counter body odor issue.”
– Shilpi Goel, Dietitian and Nutritionist.
– Keep visiting this space for more of such nutritional blogs.
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NO ADDED SUGAR TO TASTE
Wellness Expert India When it comes to sweetness in taste, white crystals appear in our thoughts but after reading this piece of insight by Nutrishilp, the next time that you want to add a touch of sweetness to your favorite food or drink, you may want to carefully consider the sweetener you use. Diets high in added sugar are strongly linked to medical conditions like heart disease, diabetes, obesity, and fatty liver disease.
It’s not always required to have diagnosed with Diabetes for refraining from Sugar , otherwise too high-sugar diets can increase androgen secretion, oil production and inflammation, all of which can raise your risk of developing acne, can accelerate the shortening of telomeres, which increases cellular aging, Consuming too much sugar may worsen cognitive decline, increase gout risk, harm your kidneys and cause cavities and yeah off course it may lead to obesity and insulin resistance, both of which are risk factors for type 2 diabetes.
So, what to do!!
Let’s take up the most difficult step – THE FIRST STEP towards lowering your added sugar intake.
However, Sweetness is an integral part of Indian diet, for every good occasion we say ‘kuchmeetha ho jaaye”. But is there a healthier sugar alternative that is beneficial to health without much negative consequences? In this blog Nutrishilp will help you to discover the different kind of sugar alternatives available with a balanced view of all of them.
We can classify sweetener into two broad categories –
1.Sugar based Natural sweeteners
2.Non sugar base sweeteners
a) Artificial sweeteners
b) Non sugar base natural sweeteners
1) SUGAR BASE NATURAL SWEETNERS
Natural sweeteners obtained from sources such as plants, berries, fruits and honey have been an important part of human diet for ages. However, at the beginning of the 20th century sucrose commonly known as refined sugar replaced the other natural sweeteners and became the most popular sweetening agent used especially by the consumers and food industry.
A. Raw Honey
Raw honey contains fructose and glucose as a separate entity unlike sugar in which these monosaccharides are bound together. Thus, it shows beneficial effects on glycemic control, glucose- and appetite-regulating hormones, body weight, and food intake.
B. Brown Coconut/Palm Sugar
This sugar alternatives derived from palm plants contains sucrose, glucose, and fructose in varying amounts based on the source of palm tree.
C. Dates
Dates have been used as natural sweetener for a very long time. Rich in natural sugars, proteins, fiber, minerals, and vitamins, dates are considered to be wholesome sources of food. Some studies report that dates have low to medium glycemic index and thus their limited consumption by diabetic individuals does not cause spike in blood glucose levels.
D. Jaggery or Gur
The most sought sugar alternative in India often referred to as a “superfood sweetener.”
It is an unrefined sugar product made from sugar cane or palm., which contains more nutrients than refined sugar because of its molasses content. It is be noted that Molasses is a nutritious by-product of the sugar making process, which is usually removed when making refined sugar.
Jaggery may have a better nutrition profile than sugar, but it’s still high in calories and is best consumed in moderation.
Consumption of sugar especially as added sugar results in sudden surge in blood glucose levels due to its quick absorption. A high blood glucose level challenges the body to metabolize glucose in the body.
Most natural sweeteners with their different proportion of sucrose and fructose are slowly absorbed by the body, and also have a lower glycemic index as compared to sugar although they may help to maintain blood sugar levels in the normal range, which makes them healthier sugar alternatives. But people with diabetes should use them carefully as they too raise blood sugar.
Let’s explore few more sugar alternatives –
2) NONSUGAR BASE SWEETENERS
Sugar substitutes provide sweetness and enhance the flavor of food without adding the calories of sugar. Unlike sugar, they don’t contribute to tooth decay. Most of them don’t raise blood sugar levels. This may be helpful if you have diabetes and have to be careful about how much sugar you consume.
Sugar substitutes may also be helpful if you’re trying to control the number of calories you consume. They are found in most of the “light,” “reduced calorie,” and “sugar-free” foods and drinks available today.
There are a range of Artificial Non-Sugar Sweeteners available –
A) Artificial sweeteners:
Artificial sweeteners are synthetic sugar substitutes, which are available in market with different brand names.
1.Sucralose
You’ve probably heard of sucralose but by a different name: Splenda. Sucralose is a very popular artificial sweetener that’s made from sucrose (sugar). Unlike sucrose, it has zero calories. Despite being 600 times sweeter than sugar, sucralose and sugar taste very similar.
2. Saccharin
First discovered in 1879, saccharin was the first artificial sweetener to be commercialized. It’s now used to make popular brand name products like Sweet Twin. Saccharin is a zero-calorie sweetener that’s 200 to 700 times sweeter than sugar.
3. Aspartame
Aspartame tastes similar to sugar but is 200 times sweeter. Brands like Nutrasweet, Equal, and Sugar Twin are all made with this artificial sweetener. Like sugar, aspartame has 4 calories per gram.
4. Advantame
Advantame is a fairly new artificial sweetener that’s derived from aspartame. However, it’s 70 to 120 times sweeter than aspartame and around 20,000 to 37,000 times sweeter than sugar, making it the highest intensity artificial sweetener you can find.
If not falling for the lucrative marketing campaigns, it is needed to be understood that what so ever which is not flora, is not alien to our system so the chemically created sweeteners may over burden the vital organs as kidney and liver.
B) Non sugar base natural sweeteners –
These are sweeteners obtained from nature and does not raise blood sugar level, there are few options available in this list –
1.Stevia
Stevia sweeteners come from the leaves of the stevia plant, Stevia rebaudiana, which is native to South America. Stevia sweeteners are around 200 to 400 times sweeter than sugar and have zero calories. They’re also extremely ecologically friendly compared to other natural alternative sweeteners thanks to the plant’s low carbon and water footprint. The main downside of stevia is its strong bitter aftertaste.
You can also find stevia blends with brown sugar and stevia confectioner’s sugar. If you’re keen on pure stevia, it’s most likely to be sold as a liquid concentrate or powder.
2. Sugar Alcohols
Sugar alcohols have fewer calories per gram than sugar and other carbs. they’re not completely digestible and your gut can’t fully absorb them. Sugar alcohols are naturally found in a variety of fruits, vegetables, and other plants. They can also be made from sugars and starches. The resulting products are about as sweet or a bit less sweet than sugar.
In their processed form, sugar alcohols generally taste a lot like sugar, but have a cooling, minty aftertaste.3. Monk Fruit
Monk fruit, which is also known as Luo Han Guo, is native to Southern China. Extracts from this plant are 100 to 250 times sweeter than sugar.
Monk fruit sweeteners are similar to stevia: They have zero calories and are typically only sold as extracts. Unlike stevia, though, monk fruit has no bitter aftertaste.
The main complaint most people have about monk fruit extract is that it has a fruity undertone. It might work well in your fruit smoothie or yogurt, but you might not enjoy it in drinks like coffee.
Although sugar substitutes have fewer calories than sugar, it’s best to limit them and focus on healthy food choices. Fruits, vegetables, lean meats, and whole grains are the best sources of nutrition for your body. Whole fruits are packed with nutrients such as vitamins and fiber. Fruits are loaded with fiber and water and have significant chewing resistance. For this reason, most fruits take a while to eat and digest, meaning that the fructose hits your liver slowly.
They also have lots of nutrients that are important for health, including vitamins, minerals, and a plethora of antioxidants and other plant compounds.
Moreover, as a good habit one may carry a tiffin of dry fruits with them to curb that urge for sugar instead of chocolates.
“Sugar is Sugar- Overall, there is no health benefit to consuming any type of added sugar even the alternatives , so even if you start to replace the sugar with its alternatives , take this exercise gradually to the end of living with NO ADDED SUGAR in any form”
– SHILPI GOEL, Dietician and Wellness Expert
– For more insightful blogs keeping following this space –
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WEIGHT LOSS MADE EASY
Are you trying hard to lose weight but not able to?
Rarely have we seen people be happy with their weight. Open discussions about weight in a respectful and non-judgmental way is not as common as we think. Losing weight doesn’t happen overnight and most of the time we are so impatient to lose those extra kgs that we look for “shortcuts”
WEIGHT LOSS with NUTRISHILP
NUTRISHILP’s weight loss program is designed to help you reshape your lifestyle by:
- adopting healthy new habits
- breaking unhealthy old patterns
The goal is to make simple, pleasurable changes that will result in a healthy weight transformation you can maintain for the rest of your life.
The purpose of Nutrishilp is to help you lose excess weight and find a healthy eating lifestyle that you can sustain for a lifetime. Our program is based on the latest behavioural-change science, which will help you find your inner motivation to lose weight, set achievable goals and learn to handle setbacks.
WHO SHOULD TAKE THIS PROGRAM?
This program is for anyone with excessive weight as per their recommended BMI. This program is also for people with:
• Health conditions like Diabetes, Thyroid, PCOD/S
• Weight-related other health issues
• Post-pregnancy weight concernsHOW NUTRISHILP WEIGHT LOSS WORKS
HOW DOES IT WORK?
NUTRISHILP follows a sustainable program where there are no “SHORTCUTS” such as protein shakes, pills, powder, crash diets, weight loss treatments, etc. The above shortcuts, although quite popular, are not at all sustainable.
Why?
• They may give fast results but cause adverse effects in the long run
• These non-sustainable methods may hamper body metabolism
• Stopping these methods may result in weight regainThus, at NUTRISHILP, we believe in addressing the root causes of health problems and finding scientific solutions. Which is why at NUTRSHILP, you’ll not undergo temporary changes but a permanent transformation of the way you think, eat and move.
Our Core Wellness Approach
• Right Diet
• Proper Movement
• Appropriate Mental Attitude
• Quality SleepHave you been trying to lose weight but failing? Don’t lose hope. Most people are unable to lose weight because of their insulin resistance /prediabetic conditions.
Do you have insulin resistance? Check out these common symptoms:
• Extreme thirst or hunger
• Darkening around neck
• Feeling hungry even after a meal
• Frequent urination
• Sweet cravings
• Mild depression
• Unable to lose weight
• High blood sugar levels in blood work
• Problem with focus and concentrationDo you have all or at least 3 to 4 of these symptoms? If yes, you could be facing a prediabetic condition involving insulin resistance. This means you have insulin resistance in your body that isn’t letting you lose weight easily.
Solution?
A combination of the right nutrition and meal timing. This will bring down your insulin level, eventually leading to a reduction in your stuck weight. We will help you achieve this with our thorough research and experience.
PROGRAM FEATURES
• Detailed research and analysis of current food and lifestyle trends
• Non-restrictive diet and lifestyle plans
• A step-by-step guide to bringing it to perfection.
• Constant support and motivation
• Tools and technology to track your progress
• Variety in the diet chart
• Healthy and tasty recipes videos
• Online and offline: both modes are availableHere are a few key points to follow to attain weight loss:
• Reduce carbohydrates from your diet, especially refined carbs like bread, maida, sugar, and biscuits.
• Add plenty of fibre to your diet in the form of vegetables, methi, saunf, and jeera. Whole grains are a good source too.
• Add good quality fat to your diet in the form of nuts and seeds.
• Add good quality /high biological value protein sources like egg, soya, milk, and milk products.
In a nutshell, I would like to say that you need to consume plenty of ω-3, fibre, vegetables, plant-based proteins, antioxidants, and vitamins to attain fitness. Moreover, consuming less refined carbs and sugar always helps the body function better.
What’s fantastic to know is that by making small changes in our day-to-day choices, we get significant results.
We often take our health for granted until we lose it all. But you don’t have to lose anything to gain fitness.
Imagine…..
What good is your status when you can’t even live and laugh peacefully?
What good is a Lamborghini if your back hurts when you sit in it?
What good is your career when you have to pop in a pill every day to be at work?
So, I feel that nothing else in this life matters more than good health. In the end, the one who lives healthily is the happiest in life.
‘Health is a positive state of mind which you need to build.’
Healthy Living!
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Tip Tip Health Tip for Monsoon
Wellness Program Monsoon is really a relief from the scorching summer heat, it’s an enigmatic to watch the.
Fire spewing streets to get drenched in water. Sitting down with a cup of tea, biting into pakoras and samosas and watching the rain — but Monsoon also necessitates eating healthy and clean food. The rainy season brings with it a host of health problems, which test the body’s immune system. There are many illnesses, allergies, etc., which can make a person feel under the weather.
The question arises here – if Monsoon is so soothing for mind , how come is it a threat to body ?
The risk of being exposed to multiple viruses, bacteria, and other infections is two times higher during the monsoon than in any other season. The high moisture content in the air enables harmful microorganisms to thrive, resulting in the transmission of a number of diseases.
Our immune system is built to fight against all external viruses, bacteria and infectious diseases while protecting us from falling ill. During the monsoons, the WBC (White blood cells) weaken due to temperature fluctuations, thus lowering our immunity.
Dietitian Shilpi Goel advices to enjoy the monsoon with due precautions. It is important to eat healthy and nutritious meals which boost your immunity.
Lemon:
Lemon is a great source of vitamin C and strengthens our immunity. Monsoons are the time when we are more prone to catching diseases. Vitamin C helps fight infections, eases digestion, and takes care of bone health. Having lemon juice or squeezing some on your food or salads is a good way to amp up your nutrition and immunity.
Green peppercorns:
Green peppercorns contain piperine, an alkaloid that has various health benefits. It also has a significant amount of vitamins C and K. It also has antimicrobial properties, which means it may be able to reduce the risk of food poisoning by eliminating the bacteria responsible for foodborne illnesses.
Fruits:
Seasonal fruits like peaches, plums, cherries, jamun, pomegranate are packed with vitamins A and C, fiber, and antioxidants. Avoid eating pre-cut fruits and juices from roadside vendors, and stick to high-quality fresh cut fruits and juices made at home.
Fluids:
Include plenty of warm fluids like soup, masala tea, green tea, broth, dal, etc., as they are good for rehydration and are great for the immune system.
Vegetables:
It is a season of gourds, like snake gourd, bottle gourd, Indian squash, ridge gourd, etc. Include gourd vegetables in various preparations like vegetables, paratha, soup, raita, etc. Eat steamed salads instead of raw vegetables as they contain active bacteria and virus that may cause bacterial and viral infections.
Probiotics:
Include probiotics like curd, buttermilk, kefir, pickled vegetables to make your gut flora healthy. These helps boost the growth of good bacteria in the gut, that helps fight the bad bacteria or the disease-causing bacteria. Take this as extra precaution prefer curd or yoghurt over milk as it avoids any possibility of bad bacteria entering the body.
Garlic:
A hint of garlic here and there in your food will help in improving your immune system.
Fenugreek seeds/methi:
Fenugreek is an energy booster, and it contains all the necessary minerals for it to take care of our body, even during fever and digestive disorders.
Turmeric:
Turmeric has curcumin that has antioxidant, antimicrobial effects. It also helps with antimalarial activity among other protective and preventive functions. A teaspoon of turmeric as milk/latte, with honey or in hot water would be ideal.
Omega-3 fatty acids:
Omega-3 fatty acids have immune modulatory effect. In monsoon, where the risk of infection through food and water increases, increasing immunity would help. Omega-3 fatty acids are present in fish, shrimps, oysters, nuts, and oil seeds like walnuts, pistachio, chia seeds, flax seeds, etc.
Moreover, if you are a hardcore non-vegetarian, limit meat for a couple of months. Instead of heavy curry dishes of meat prefer soups and stew
“For monsoon bitter is better vegetables like methi and bitter gourd, neem and turmeric as addition to the diet can help in preventing infections”
Shilpi Goel, Dietitian and Founder Nutrishilp
Bonus Tip: Wash your vegetables and fruits with vinegar as an acidic medium can help eliminate any harmful bacteria present in your food.
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Crucifers– Thyroid and You
Dietitian Raipur You can’t eat cruciferous vegetables if you have a thyroid disorder, that’s a cliché advice given to every patient with Hyperthyroidism. But that’s really not a Rule of thumb.
At Nutrishilp, the approach is not just to prescribe the remedy but also to describe it. For that one needs to understand thyroid first.
Thyroid is a butterfly-shaped gland located in your neck below Adam’s apple , it produces hormones that regulate the body’s metabolic rate controlling heart, muscle and digestive function, brain development and bone maintenance. Its correct functioning depends on a good supply of iodine from the diet.
Thyroid diseases occur more commonly in women than men, in part because of the autoimmune nature of many thyroid disorders.
A condition in which the thyroid gland doesn’t produce enough thyroid hormone is called hypothyroidism. The deficiency of thyroid hormones can disrupt heart rate, body temperature and all aspects of metabolism.
Cruciferrous vegetables relating to or denoting plants of the cabbage family. These vegetables are chemically unique in many ways, including their high level of sulfur-containing compounds called glucosinolates — which gives them their distinctive smell.
Glucosinolates and other chemicals in these veggies are considered goitrogens, which means they may interfere with the production of thyroid hormone— mostly by disrupting thyroid’s use of iodine. thyroid uses iodine for normal production of thyroid hormone, and if it can’t access iodine properly or if there isn’t enough iodine in your body, your thyroid hormone level will drop.
Thus, it is interpreted that cruciferous vegetables — such as kale, cauliflower, broccoli, cabbage, and brussels sprouts may worsen the thyroid conditions. But There is no evidence that cruciferous vegetables slow down or “kill the thyroid. Unfortunately, there are many who don’t fact-check and pass the incorrect statements claiming that “all leafy greens are bad for your thyroid,” when that’s not the case.
In fact, cruciferous vegetables are super nutritionally dense foods so they are good for women ( particularly)with thyroid issues who are often depleted in micronutrients.
Avoiding cruciferous vegetables completely does not help improve the Thyroid issues.
Leafy greens are richer in vitamins and minerals than any other of their distant veggie cousins. cutting out these foods then makes us rely further on supplements – which is not the way we should be living and healing. Since 90% of thyroid problems occur for autoimmune reasons, it’s more important to restore the health of immune system through our gut, than obsess about cutting out all crucifers.
Moreover Cruciferous Vegetables are –
Potent Anti-Inflammatory Agents –
When we chew and digest leafy greens, glucosinolates break down into biologically active nutrients called isothiocyanates, which have anti-inflammatory actions.
Support Liver Function and Thyroid Hormone Conversion
support your liver function by activating phase 2 detoxification. A well functioning liver is critical in helping the conversion of T4 to T3 and that is particularly important for thyroid patients. That conversion in part happens in the liver via a process called deiodination.
Help Combat Estrogen Dominance (The leading cause of thyroid nodules and thyroid cancer!)
Leafy greens can reduce the load. Goitrogenic vegetables helps in liver detoxification as well as the elimination of mutated estrogen metabolites. This, in turn, helps women maintain a healthy balance of estrogen, progesterone and thyroid hormone, which is critical for natural hormones balance. Women who eat their leafy greens may reduce estrogen dominance. Stabilizing estrogen can also help stabilize many other hormones.
Have Protective Benefits Against Cancer
Leafy greens not only help prevent cancer and block the new blood vessels that cancerous tumors set up to feed on, they can also help to improve odds of survival for women with breast cancer.
But yes the effect of goitrogenic content of foods like broccoli, kale, silverbeet, cauliflower and other cruciferous can not be completely ignored thus to kill the snake and save the stick too, it is advised –
1.Cook Your Crucifers
Cruciferous foods are goitrogenic when raw. But once cooked, the glucosinolates they contain are deactivated, losing up to 80% of their goitrogenic chemicals, so that they no longer block the uptake of iodine.
2.Ferment Your Crucifers
Fermented vegetables are powerful hormone balancing foods because they contain good bacteria to boost gut health. And, though fermented crucifers like sauerkraut are raw, you don’t need to cut them out. It’s okay to have one or two small tablespoon servings of fermented foods like broccoli, cabbage, kale or cauliflower a day.
A Word Of Caution
Having said that crucifers should not be banned from a hormone balancing diet, following should be remembered –
• If you have hypothyroidism due to a deficiency in iodine, goitrogenic foods could lower your iodine further. So eat them with caution.
• If you suspect you might have thyroid issues, you may still be making some of your own thyroid hormones in low amounts and goitrogenic foods could deplete that production further.
“The key to treating thyroid conditions (since most of them are autoimmune conditions triggered by troubled digestive health), is to restore your digestive health”
– Shilpi Goel, Dietician and Wellness Expert, Founder Nutrishilp
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The Exotica of Unconventional Veggies
Conventional ways lead one to conventional results. The unbeaten path can work wonders, holds true for every walk of life even for your diet.
Cucumber, tomato, onion and mmmmm….carrot..mmmmm…..
That would be a usual reply when you ask someone to name ingridients for salad. Vegans usually ponder much over ‘how to add variety’ to ones’ plate.
Nutrishilp suggests few – Unconventional Veggies exotic vegetables which will add variety and nutrition to the diet.
1.Kohlrabi
Kohlrabi, also called German turnip, can be called as ganth gobhi in Hindi. It is a low, somewhat thick wild cabbage. The health benefits and culinary uses of kohlrabi are numerous. It’s a good source of nutrients, such as vitamin C and fiber. Its many nutrients and plant compounds support immune system and may lower risk of heart disease, certain cancers, and inflammation.
It is also most commonly used in eastern parts of India like West Bengal where it is called as ‘ol kopi’ and also in North India (Kashmir) popularly called as ‘Nol Kohl’.
It can be eaten raw or cooked. Plus, you can add it to salads, slaws, and stir-fries.
2.Iceberg lettuce
also known as crisphead lettuce, has pale green leaves and grows in cabbage-like bulbs. It grows best in cool climates and requires a long winter season to grow fully.
The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals. They include:
. Vitamin C ( a powerful antioxidant )
. Calcium ( keeps bones and teeth strong)
. Vitamin K (works with calcium to prevent bone fractures also helps in blood clotting)
. Vitamin A (as beta carotene helps to maintain night vision and eye health also supports cell growth)
. Folate (a B vitamin that helps to make DNA and genetic material)
. Potassium (reduces blood pressure by lessening the effects of salt in the diet)Although iceberg lettuce is most commonly used in salads, there are many other ways to add lettuce into your diet, add a refreshing crunch to Tacos, Burgers, Sandwiches, Wraps.
Just make sure the leaves are washed thoroughly to get rid of pesticides and dirt.
3.Zucchini
commonly known as ‘turai’ in Hindi, a warm-season crop, looks similar to cucumbers but does not belong to the same family. Cucumbers belong to the gourd family while zucchini belongs to the Cucurbita family.
Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds, antioxidants, Carotenoids — such as lutein, zeaxanthin, and beta-carotene.
These may benefit your eyes, skin and heart, as well as offer some protection against certain types of cancer, such as prostate cancer.
It also contains both soluble and insoluble fiber. Insoluble fiber adds bulk to stools and helps food move through your gut more easily, further reducing constipation risk. And, soluble fiber feeds the beneficial bacteria living in your gut. In turn, these friendly bacteria produce short chain fatty acid that nourish your gut cells.
They can be added raw to salads, stewed with other summer fruits and vegetables to make ratatouille, baked with rice, lentils, or other vegetables, can be mixed with noodles, sliced to be used in place of lasagna sheets.
4.Bell Peppers
or Capsicum, this popular exotic veggie is botanically classified into fruit but is a vegetable from a pure culinary point of view. Capsicum has become a staple vegetable in both North and South Indian cuisines in recent years. Often referred as Shimla Mirch in Hindi as it was first grown in Shimla in our country.
It protects heart health, boosts metabolism, improves resistance, regulates digestion, builds respiratory health, remedies iron-deficiency anaemia, improves Skin Health, manages Diabetes Symptoms.
It can be found in Green, Yellow and Orange colours.
5.Basil
also known as Tulsiis a flavorful, leafy green herb that originated in Asia and Africa. It’s a member of the mint family, and many different varieties exist.
Its rich in vitamin A and K, Calcium, Iron, Manganese, beneficial plant compounds that have antioxidant, anti-inflammatory.
Basil is extensivley advocted in Ayurveda also as it may:
. Reduce memory loss associated with stress and aging
. Reduce depression related to chronic stress
. Reduce stroke damage
. Reduce blood pressure in people with hypertension
. Improve fasting blood sugar
. Reduce cholesterol
. Prevents certain cancers, including of the breast, colon and pancreas
. Increases mental alertness when inhaled as aromatherapy
. It also inhibit the growth of bacteria that cause dental decay.Apart from direct consumption of Basil leaves, it gives zest to tomato dishes, salads, zucchini, soups, sauces and more.
Basil complements other herbs and spices such as garlic, marjoram, mustard, oregano, paprika, parsley, pepper, rosemary and sage.
Basil is generally safe when consumed in small amounts, but a few precautions are warranted as Basil leaves are high in vitamin K, which helps blood clot. High intakes could interfere with blood-thinning drugs.
6.Bok choy
It is a variety of Chinese white cabbage . Also called pakchoifull of health-promoting nutrients, including a wide array of vitamins and minerals.
It is rich in antioxidants, which are compounds that protect your cells from oxidative damage that can lead to inflammation and various chronic diseases. Bok choy may have anticancer properties, support thyroid function, bone and heart health.
All parts of the bokchoy plant can be comsumed, including its white stems and green leaves. bokchoy can be chopped sautéd it with olive oil, garlic, and ginger as a side dish, dice it and add it to soup recipe, shred it and toss with other vegetables to make a raw salad, chop it and cook in a pan with bell peppers, carrots, broccoli, and water chestnuts to make a stir-fry, slice lengthwise, drizzle with olive oil and salt, and roast in the oven, it can replace lettuce or other leafy greens on a sandwich.
7.Kale
It is a green, leafy vegetable that is rich in nutrients. It may offer a range of health benefits for the whole body. It is a member of the mustardfamily rich in minerals, antioxidants and vitamins, particularly vitamins A, C and K. It can help prevent various health problems like Diabetes, Heart disease, Cancer, Bone health, Digestion, Skin and hair and eye health
To reap the most benefits, it’s best eaten raw, as cooking reduces the nutritional profile of the vegetable.
Raw: Scrunching the leaves briefly in the hands can make them easier to digest. Add to salads, sandwiches, wraps, or smoothies.
As a side dish: Sauté fresh garlic and onions in olive oil until soft. Add kale and continue to sauté until desired tenderness. Alternatively, steam for 5 minutes, then drain and stir in a dash of soy sauce and tahini.
Kale chips: Remove the ribs from the kale and toss in olive oil or lightly spray and sprinkle with a combination of cumin, curry powder, chili powder, roasted red pepper flakes or garlic powder. Bake at 275°F for 15–30 minutes to desired crispness.
Smoothies: Add a handful of kale to any favorite smoothie. It will add nutrients without changing the flavor very much.
There are many more exotic veggies as brussel sprout, parsley, arogula, celery etc. which may add flavours and variety to your diet regime. It is good to understand the nutritional value of your choiced dish and match it your requirements.
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PCOD? NO PROBLEM!
PCOD Dear Cysters,
“You never know how strong you are until being strong is the only choice you have “
Let’s explore PCOD
PCOD Polycystic Ovarian Disease (PCOD)
Polycystic Ovarian Disease (PCOD) is a medical condition in women, ovaries produce many immature or partially mature eggs, over time may become cysts on the ovaries.
It was first recognized by physician Antonio Vallisneri in 1721 in Italy.
How common is PCOD in India?
PCOD is steadily on a rise in India. More and more teenagers suffer from PCOD because of lead sedentary lifestyles, irregular dietary habits,obesity, stress and hormonal imbalance.
This hormonal condition affects approximately 5- 10% of women in their childbearing ages (12 to 45-years). While the prevalence of PCOD differs, it affects around 9% to 22% of Indian women.
Common Symptoms of PCOD
The preliminary signs and symptoms of PCOD usually develop during the first cycle of menstruation at puberty. PCOD may also develop later due to increased weight over the years.
As the hormones of a woman go out of balance which creates various symptoms, including the
- absence of ovulation,
- irregular menstrualcycle,
- difficulty conceiving,
- weight gain,
- acne and
- Hair thinning and abnormal growth of hair on a woman’s face and body medically known as hirsutism.
If left untreated, can lead to further health complications, like diabetes, obesity, heart diseases, and high cholesterol.
What causes Polycystic Ovarian Disease (PCOD)?
Family History
Insulin resistance & Lifestyle
Factors of Insulin Resistance:
- Insulin resistance as a result of genetic factors
- Insulin resistance as a result of being overweight (related to diet and inactivity)
- A combination of both of these factors
Inflammation
Weight
Why is PCOD on the Rise these Days?
In the last two decades, more and more women have complained of suffering from PCOD. In India, nearly 18% to 20% of women of fertile age suffer from PCOD. In fact more and more teenagers are suffering from PCOD. There are debates on what is leading to a rise in the cases of PCOD. One of the most common causes is their lifestyle which includes exposure to high levels of stress, lack of exercise, erratic eating habits and lack of proper sleep. The second most common cause is obesity, which is a direct result of a sedentary lifestyle as excessive screen time over smartphone, junk food, abrupt day schedule etc.
How does NUTRISHILP help?
When a patient realizes that she is undergoing PCOD and she searches it over internet for the cure, she comes to known that ITS NOT CURABLE, this adds to agony of the patient, it multiplies her mental frustration whereas the PCOD is easily reversable through diet and lifestyle modification thus when ‘She’ consults NUTRISHILP, we follow following approaches –
1. COUNSELLING –
Although it’s not curable in general sense of world but it is reversible and managing the symptoms can improve the quality of life. PCOD is much due to the lifestyle so we hit the root cause and do alteration in the same.
The conditions as mood swings, anxiety are dealt with emotional support and counselling.
In absence of expert guidance, patients often tend to believe the myths cooked up around PCOD, we help them to break the following myths and motivates them towards the right direction of YES,And I CAN DO IT!
PCOD: Myths
- Polycystic ovaries mean that there are cysts in the ovaries
Polycystic ovaries do not mean cysts in the ovaries. On the other hand, the ovary is lined with immature follicles which appear like a line of pearls on the ovaries. However, it is also true that at times, some patients do not outwardly show the presence of multiple cysts in the ovaries.
- Only birth control pills can regulate periods
Birth control pills may regulate periods but they are not the only options for controlling the symptoms of PCOD. There are other medicines, herbals and home remedies that can help with the same symptoms.
- PCOD cause infertility
PCOD does not cause infertility. Yes, getting pregnant with PCOD may become difficult, but the right medication can help improve ovulation and help women get pregnant. However, it is also possible that women get pregnant without any aid and with PCOD.
- It is impossible to lose weight
It is not impossible to lose weight. Yes, everybody responds differently. But given the correct diet and proper exercise, women with PCOD can reduce weight. Even a loss of 3% of their body weight, can help improve the symptoms of PCOD.
2. DIET AND LIFESTYLE CHANGES
“NO MEDICINE TO CURE BUT DIET AND LIFESTYLE CHANGES WORK
· Dealing with the big challenge of Insulin resistance –
High-fiber foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. Great options for high-fiber foods include broccoli, cauliflower and sprouts, red leaf lettuce, green and red peppers, beans and lentils, tomatoes, spinach, almonds and walnuts, olive oil, fruits, such as blueberries and strawberries, and fatty fish high in omega-3 fatty acids, such as salmon. Lean protein sources like tofu, chicken and fish don’t provide fiber but are filling and a healthy dietary option for women with PCOD.
· Reduce sugars and carbohydrates
The ideal diet consists of a variety of foods from various food groups— SAY NO TO PACKAGED FOOD, avoid sugary drinks , Because carbohydrates are broken down into sugar, it’s helpful to limit the amount you consume. Try to avoid refined carbs, which are found in processed foods, especially white flour, rice, potatoes, and sugar.
· Manage Weight
Many, but not all, women with PCOD are overweight. Over time, they may become obese. That can lead to many health problems, including infertility, type 2 diabetes, and cardiovascular disease. Even a 5% reduction in body weight can help reduce the symptoms significantly. At Nutrishilp one receives recipes of healthy dishes, salads, smoothies which makes this breaks the monotony of weight loss regime.
3. EXERCISE REGULARLY
Regular exercise has many benefits in treating PCOD. It helps you combat obesity by burning calories and building muscle mass, which decreases insulin resistance. Exercise can also help lower cholesterol levels and those of other hormones, such as testosterone.
“YES YOU CAN DO IT! Don’t come under the pressure of ‘no cure’ for PCOD, a balanced Lifestyle under proper guidance definitely helps to manage the symptoms and fight back PCOD.”
– SHILPI GOEL
Founder
Dietitian & Wellness ExpertThis content has been taken from : https://nutrishilp.livejournal.com/1014.html
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Take a Shill Pill – A must read to take charge of holistic wellbeing!
Dietitian and wellness expert Raipur “Dear Life, I miss you! Let’s get back together as soon as we can”
‘Shilpi, I don’t have enough energy through the day….’
‘Shilpi, I feel stressed and disheartened often…….’
‘Shilpi, I feel lethargic and have to munch on sweets to boost my energy…….’
‘Shilpi, I don’t like the way I look, and just can’t seem to lose weight…..’
‘You know what staying healthy looks like a costly affair, I don’t have money to buy health…..’
I have been hearing these words for over a decade.
Often while having my coffee time which is also my me time, I reflect on life and wonder why people can’t just take it easy. I counsel hundreds of my clients every month and find that people who come to me for losing weight are struggling with issues like guilt, resentment, mental stress, loneliness, insecurity, lack of peace of mind, strained relationships, etc.
These pre-dominant emotions force them to indulge in wrong food choices or lead an inactive lifestyle. We often get down to solving the end issue, but the root cause is our emotions. As a nutritionist, I always extend my support to help them lose weight, but I am often left wondering, ‘does achieving ideal weight guarantee complete fitness and wellbeing?’
Modern ways of living have drifted us away from the real essence of existence, which lies in enjoying little-little things. It’s about enjoying the first conscious breath you take after waking up to the last thing you do before stepping on your bed.
These thoughts provoked a desire in me to pen down my thoughts about being fit and happy. I want people to just learn this one thing from me which is, ‘how to take a chill pill?’ Of course, I understand that life is a roller coaster ride, but did it promise to be any different?
This book revolves around taking a 360° approach to health and wellbeing. It describes the five key pillars of health, which are, ‘Air (Vayu), Water (Jal), Food (Prithvi), Mind (Aakash), and Sunlight (Agni).
Though each of these pillars is equally important, yet mind plays a crucial role in ensuring optimal wellbeing. The book provides the right lens to view health in totality and sends a strong message, ‘Save your mind at any cost.’
The book will inspire you and empower you to take charge of your mental, emotional, and physical health. I hope you will enjoy reading every bit of it!
Order on Notionpress- https://notionpress.com/read/take-a-shill-pill .
Contact us on – Nutrishilp
Shilpi Goel
Dietitian & Wellness Expert
7581921000This content has been taken from : https://nutrishilp.livejournal.com/572.html
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Trying Hard to Lose Weight but Not Able to? Follow These Steps to Lose Weight
Lose Weight Rarely have we seen people be happy with their weight. Open discussions about weight in a respectful and nonjudgmental way are not as common as we think. Losing weight doesn’t happen overnight and most of the time we are so impatient to lose those extra kgs that we look for “shortcuts”
What are these short cuts?
1 .Bariatric Surgery:
2. Supplement /meal replacers:
3. Weight loss pills
4. Fad and Fancy diet
5. Crash diet
What are the side effects of these shortcuts??
These shortcuts may give results in the beginning, however, in the long run; we often don’t realize that these are not sustainable solutions.
Our body does not understand weight loss. It only understands survival. So when we rely on these non-sustainable methods to lose weight, the body at some point in an effort to survive the “created” environment slows down our metabolism and this leads to regaining all that weight again.
What is the best way to lose weight???
The best way to lose weight is to bring transformation by changing the way you think, eat and move .So 4 pillars of wellness are:
1. Right Diet
2. Right Movement
3. Right mental attitude
4. Quality Sleep
Why Nutrishilp?
1. At Nutrishilp, we help you unfold your weight loss journey in the right way. We help you figure out where you are, where you want to be and how to get there by customizing your diet and lifestyle.
2. To both lose weight safely and sustain that weight loss over time, it is essential we make gradual, permanent, and beneficial lifestyle changes. Long-term weight loss not just requires time and effort but also long-term commitment.
3. We don’t prescribe pills, powder or supplements .Natural food is our topmost priority.
4. While it is the client who has to take responsibility for their own behavior for successful weight loss, Nutrishilp always provides the support of the right kind. We do regular follow ups with our clients, encourage them in positive ways and keep them motivated throughout their journey.
5. To ensure that they don’t get bored with the diet, we also provide them with delicious health recipe videos directly from our kitchen on our YouTube channel.
6.We specialize in moving rigid and stuck weights .We believe in addressing the root cause of the problem and scientific way to solve it.
7. If you are unable to visit the clinic, we offer online consultation with equal impact and results.
While there are many ways to lose weight, finding a healthy eating and exercise plan that one can follow for life is the best way to ensure a healthy life.
This content has been taken from : https://nutrishilp.livejournal.com/338.html
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