Everyday_nutrihealth (2025)

18/07/2020

Consistently is the key. The best way to lose weight and to stay in shape is to be regular and consistent. Whatever diet or exercise routine or program you choose to do, the key to success is to make sure that you do it consistently. You will see results if you do it regularly.
It will take time. It’s not an overnight journey.
Be calm and be patient.
Don’t lose hope.

18/07/2020

Non digestible carbs are known as fiber. They are categorised as soluble and insoluble.

Women need 25g of dietary fiber per day and Men need 38g of dietary fiber per day.

- Consuming soluble fiber can help optimise the function of bacteria in gut.
- Consuming bacteria can help lose weight by increasing feeling of fullness and leads to low calorie intake.
- Fiber intake can reduce blood sugar level and cholesterol.

If your goal is to eat healthy, then you must include variety of fiber in your diet from whole grains, fruits and veggies.

16/07/2020

Ginger is known to be the healthiest spice on this earth because it is loaded with nutrients and some bioactive compounds which have powerful benefits for your brain and body.
It is known to be an actual SUPERFOOD.
Its a popular home remedy for stomach pain, nausea and many other health benefits.
Ginger can be used in fresh and dried form for cooking and can be taken as ginger supplements for its health benefits.

Some of the amazing health benefits of ginger are:
* Ginger is high in gingerol which is a substance with anti inflammatory and antioxidant properties.
* 1g - 1.5g of ginger can help prevent various nausea including sea sickness, morning sickness, nausea after surgery, chemotherapy related nausea.
* Ginger is effective in reducing muscle pain and exercise induced muscle soreness.
* Ginger helps in lowering blood sugar levels and improves heart disease risk factors.
* Ginger helps in fast emptying of stomach so its beneficial for people with indigestion and stomach related problems.
* Ginger is effective against menstrual pain when taken at the beginning of the menstrual period.
* Ginger helps in reducing LDL cholesterol and blood triglycerides levels.
* Ginger contains 6-gingerol which is protective against cancer.
* Ginger improve brain function and protect against Alzheimer’s disease.
* Ginger is great for detoxification and burns fat.

~Nutritional Information~
Amount per 5 slices (11g)
Calorie- 9
Fat- 0.1g
Protein- 0.2g
Carbs- 2g
Fiber- 0.2g
Cholesterol- 0mg

14/07/2020

When you start your weight loss or fitness journey you must track each and every step to compare or evaluate your progress.
Measuring yourself is the best way to keep your track.
Make sure to take all your body measurements before starting your exercise journey. And then after every month or two keep evaluating your progress.
Writing down your measurements will help you look back and see how far you have come.

14/07/2020

Eat slower means chew your food slower because the faster you eat, less time your body will get to register that your stomach is full which leads to eating more food than you actually need.
Every bite should be chew several times.
If you eat/chew slow then there are more chances that you’ll eat less and therefore will help you lose weight faster.

14/07/2020

Lemons are natural energisers and oxygenates and hydrates the body, therefore it feels refreshed and revitalised.
Lemons are high in fiber, Vitamin C, other plant compounds and several nutrients which are responsible for health benefits.

~Nutritional Information~

100g of lemon juice contains-
Calories: 29
Carbs: 9g
Protein: 1.1g
Fat: 0.3g
Fiber: 2.8g
Vitamin C: 88% of Daily value
Iron: 3% of Daily value
Vitamin B6: 5% of Daily value

Some of the heath benefits of lemons are:
- Supports heart health and lowers cholesterol.
- Controls weight loss.
- Helps prevent kidney stones.
- Protect against anaemia.
- Improves digestive health.
- Detoxify body.
- Boosts energy.
- Helps in removing blemishes and dark spots.
- Soothes toothache and cleanses teeth.

Along with healthy benefits of lemons, they have pleasant taste and smell which make a great addition to food and drinks.

You can drink lemon water on empty stomach for weight loss and proper digestion.
Drinking lemon water helps in decreasing stress and enhance immune function.
Or you can add lemon juice in your recipes for great taste.

13/07/2020

First step to getting fit is to be active throughout the day. It may look like a no logic thing but it actually works.
If you are just a beginner and want to lose weight and be fit, then just start by walking a few steps and then continue this for few days and you will get a picture.
The more you move or be active, the fitter you’ll become. And this will not only make you fit but by seeing actual results will motivate you to do more and make fitness a part of your daily routine.

Suggestion: Start by doing 30 minutes brisk walk.

13/07/2020

Stocking up your fridge with only healthy food will helps you get healthy food items like fruits, veggies, fresh milk, low fat yogurt at hand when you get hungry instead of getting fattening snacks.

13/07/2020

Bananas are assumed to have a bad rap for having a lots of calories and carbs, but they're actually one of the best foods you can choose, its actually a superfood— both for health and weight management.
Eating 1 banana a day gives your body with a lot of powerful nutrients, so go ahead and buy a dozen of bananas for a week.

Health Benefits of Bananas

* Lower blood pressure
* A healthier heart
* Provides instant energy
* Stronger bones
* Helps moderate blood sugar level
* Helps in weight loss
* Better digestion
* Contains antioxidants, vitamins and minerals
* A sharper mind

~Nutritional Information~
One medium sized banana contains about:
Calories: 105
Net Carbs: 24g
Proteins: 1.3g
Fat: 0.3g
Fiber: 3.1g
Vitamin C: 11% of RDI
Vitamin B6: 33% of RDI
Potassium: 9% of RDI
Magnesium: 8% of RDI

12/07/2020

Doing Yoga is a perfect way to lose weight, strengthen your muscles and increase flexibility. It may not look like a tiring workout but its a full mind and body exercise.
People are soo stressed and tensed these days that practising yoga can help them in relaxing their both body and mind. It is a fantastic way to center yourself.

12/07/2020

If you are trying to lose weight, then the amount of sleep you get is equally important as exercise and diet.
Getting enough sleep might help you lose weight, here are some of the reasons why :-

- Poor sleep increases your appetite.
- Sleep helps you fight cravings also make healthy eating choices.
- Poor sleep decreases your resting metabolism.
- Sleep enhances physical activity.
- Poor sleep can lead to weight gain and obesity.

Its a very simple and underrated tip but we often fail to accomplish this.
Suggestion: For weight loss and weight maintenance, you have to get at least 7-8 hours of sound sleep.

12/07/2020

Garlic (lehsun) is prescribed to treat a variety of medical conditions.
Garlic is a nutritional superhero associated with many beneficial health effects.

~Nutritional Information~

1 clove (3g) of raw garlic contains:
Calories- 4.5
Protein- 0.2g
Carbs- 1g
Vitamin B6- 2% of daily value
Manganese- 2% of daily value
Vitamin C- 1% of daily value
Selenium- 1% of daily value
Fiber- 0.06g
Also, some amount of calcium, potassium, phosphorus, copper, iron and vitamin B1.

Some of the health benefits of garlic are:

+ Garlic is highly nutritious and has low calories - Garlic is rich in vitamin C, manganese, vitamin B6 and have traces of various nutrients. And also its very low in calories.
+ Garlic have compounds with potent medicinal properties - Garlic belongs to onion family. Sulphur compound is found in it which is believed to bring a lot of health benefits.
+ Garlic helps on sickness, especially common cold - Adding garlic to your diet can help prevent and reduce the severity of flu cold and cough.
+ Garlic improves cholesterol levels - Garlic helps in reducing total and LDL cholesterol which may lowers the risk of heart diseases.
+ Garlic is known to balance Blood Pressure - High dose of garlic improves high blood pressure for those with hypertension. Garlic intake is effective as regular medication as well.
+ Garlic contains antioxidants - Antioxidants present in garlic protects cell damage and ageing. It may also reduce the risk of alzheimer’s disease and dementia.
+ Garlic improves bone health - Garlic helps bone health by increasing estrogen levels in females.
+ Garlic is easy to include in any dish and taste amazing - Garlic is delicious easy to add in recipes. It can be used in savoury dishes, sauces, soups, dressings and more.

11/07/2020

This is one of the most important and most underrated tip because this may be easily said than done, but you can not expect instant results after just 1-2 workout sessions. Fitness takes time to achieve and there may be ups downs and static situations along your journey.
But the key is to stick to your routine and never give up. Even if you feel demotivated someday just remember why you started.

Have patience and you will achieve your goal.

11/07/2020

Adding protein to every meal will suppresses hunger signals from brain. Also, by increasing protein intake by 10% will keep you full for much longer. It will surely help you in weight loss as you will eat less. It will also help you in muscle building as well.
Go on add a good portion of protein in your every meal.

11/07/2020

Rich, crunchy and delicious- Brown cased almonds also called as badaam are rich in nutrients and vitamins like vitamin E, dietary fibers, omega 3 fatty acids and proteins.
Almonds help curb your appetite and keep you full for longer.
There are a lot of benefits of almonds some of them are:

1. Almonds helps in preventing heart diseases and heart attacks.
2. Almonds also Supports healthy brain function.
3. Almonds helps in maintaining skin health as well.
4. Almonds Helps control blood sugar levels and thus, prevent diabetes.
5. Almonds Assists in weight loss and prevents overeating.
6. Almonds Increases nutrient absorption.
7. Almonds Increases digestive health.
8. Almonds Helps fight cancer and inflammation.
9. Almonds Helps maintain dental and bone health.

~Nutritional Information~
1oz./ 28g of almonds contains-
Calories- 164
Carbs- 6.1g
Protein- 6g
Fat- 14.2g
Fiber- 3.5g

Suggestion: I will suggest you to consume 6-7 soaked (overnight) almonds regularly, try to consume it in the morning after you wake up.

10/07/2020

If you are struggling or have no motivation to exercise, the best way to cope up with this situation is to find a friend or any relative who also wants to get in shape and have same goals. By doing this you can encourage and motivate each other throughout your journey and also have fun while you’re shredding those stubborn pounds.

Now, what are you waiting for ? Find a workout buddy and start exercising together.

10/07/2020

If you want to lose weight then, this might be the best idea because its very difficult to say No to food if its right in front of you, so by eating out of a smaller plate will help you decrease the amount of food you eat.
Try this tip and see the difference.

10/07/2020

Pineapple also known as ananas in Hindi have been linked to several health benefits.
You should include this fruit in your diet as it also boosts immunity and its very important during this pandemic.
Some of the benefits are:

* Pineapples are loaded with nutrients: They are packed with variety of vitamins and minerals especially, they are rich in Vitamin C and manganese.
* Enzymes present in Pineapple can ease digestion: They contain bromelain, digestive enzymes which breaks down protein. This helps in easy digestion.
* Pineapples contains disease fighting antioxidants: They are a good source of antioxidants which reduces the risk of diabetes, heart diseases and some cancers.
* Pineapples boosts immunity: They have anti inflammatory properties which helps in boosting your immune system.
* Pineapples are delicious and can be added in any diet: They can be added in smoothies, salads and several dishes.

~Nutritional Information~

1 cup of pineapples chunks contains-
Calories- 82kcal
Protein- 1g
Fat- 1.7g
Carbs- 21g
Fiber- 2.3g
Vitamin C- 131% of RDI
Manganese- 76% of RDI

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