I use them in my salads/ side dishes or any topping, like in sandwiches. Add in the stir-fry veggies or the pasta salad.
1) Vitamin D-1000iu every day is important. ( please start after the blood test)
2) Drink water
3) Omega- 3 supplement or flaxseed, walnut & green leafy veggies
4) Magnesium citrate 250 mg twice daily, 1- after breakfast, 2nd- 30 minutes before going to bed
Eat Magnesium rich food like organic soya beans, nuts & seeds, whole complex grains, fruits & veggies.
5) Natural calcium-rich food like soaked sesame seeds & Chia seeds. (Check recipe in Recipe (Calcium) section).
*stop consuming dairy, alcohol, junk food, cola, processed food, artificial sugar.
Yoga, slow & deep stretching with posture holding is helpful in this condition.
Yes, you can turn vegan at any age. Eat a healthy balanced diet that has a variety of rainbow color fruits, vegetables, beans, legumes, nuts & seeds.
Organic Soy products, plant-based protein powder, all types of mushrooms &sea green weeds.
B-12 supplement is important. Keep a check on Vitamin D (vegan or otherwise)
It’s very easy to gain weight on any diet! Eating more calories than your body requires/ or not burning those calories is a sure way to gain.
Plant fats like Nut Butters, too many avocados, nuts & seeds. Even healthy whole sweet deserts in excess can help in gaining weight.
Smoothies with lots of fruits/more than 1 mango per day lead to a healthy weight gain.
Yes, it will break the intermittent fast.
You can drink only herbal tea/ lemon water during the fasting window.
intermittent fasting is helpful; in weight loss, gastric issues, inflammation, etc.
Please follow 1-2 months & give a break for 1-2 months. As it has certain side effects/ can imbalance the hormones.
You can avoid grain or heavy meals but can have a glass of nut milk/green smoothie in the morning breakfast & straightaway have lunch in the afternoon.
Humans are unable to digest lectins, so they travel through guts unchanged.
It can cause inflammation, GI problems, leaky gut, joint pain, etc.
In my opinion, soaking (at least 12 hrs) sprouting and cooking, eliminates lectin and make them perfectly safe to eat.
Most of these lectin-containing foods are high in vitamins, minerals, fiber, antioxidants and have numerous benefits so we can not ignore them.
Keep yourself hyper oxygenated by doing pranayam and meditation to increase immunity.
All citrus fruits, papaya, Kiwi & berries, colored vegetables like bell peppers, broccoli, green leaves all are good to boost immunity.
Drink nut milk add a pinch of turmeric + black pepper, cacao powder, and a soaked date to sweeten it.
Herbal teas are a great way to clean the system and boost immunity.
Start your day with 1tsp of organic amla powder (Indian gooseberry)
Cough relief- stops oil, ghee, dairy, and all animal products for few days, you will benefit in your condition.
Drinking ginger tea, it helps in cleansing the throat. Chew on licorice roots/drink tea made by boiling roots in the water.
You can eat 1 sweet potato every day.
The only condition is with the skin, please do not remove the skin. Wash it well by rubbing and steam/roast it.
Its divine grace. Meditation, breath-work, yoga keeps me calm, centered, and balance.
How so ever I am busy, my morning hours which I spend in Meditation, reading, or just spending time with myself/ in nature keep me calm and peaceful.
Please look for VEGAN OMEGA-3 brand which offer minimum of 500mg of DHA &EPA
ALGAL OIL-based supplements are good
For the name of the brands, share the pictures with me, what is available to you.
Sabudana helps in weight gain.
1 cup of sabudana has 544 calories! They are a rich source of carbohydrates, starches and calories. Yes it`s highly processed food & should not be eaten everyday. It can give you digestive disorders like bloating, constipation.
Complete NO for people with chronic diabetes & heart disease.
Loneliness is a normal feeling but when left unchecked, it can be bad for your emotional and physical wellbeing.
First of all, let`s understand this
It`s ok to be alone but not Lonely. Listen to your inner voice. Start connecting with yourself. Start loving yourself. Look into the mirror & say I love you and I am the most beautiful girl in the world. It will release happy hormones in your body.
Laugh for 10 minutes everyday, fake it or make it, for the body its impact will be same!
Soon your mind starts responding to it. Interaction with people is meaningful but first of all, make sure who you are, what you like and what you want from life.
Join a group or attend online meditation sessions as it will give you clarity of mind and unblock your surpressed emotions,fear,anger and guilt.
Please take good care of yourself.
Right now only focus on recovering from COVID and rest as much as possible. Eat light meaks like khichdi / clear soups, Fresh fruits, and steamed veggies. Soon your weight will be in control again.
Zinc and Vitamin A
Natural food form or herbs/ medicines.
Start your meal with vegetable soup.
1. Eat 1 portion of dal (any protein source), 1 portion of vegetables, 1 bread/roti, and 1 cup of steamed salad in lunch & dinner.
2. Add 1 tbs of chia seeds in a litre of water bottle
3. Keep it close to your desk, sip it whole day, it will keep you full
4. Snack on 1 cup of lotus seeds/ peanut + seeds mixture
5. If hungry eat ½ avocado
6. Cucumber is a low snack too
CLEANING is the key in dental health.
1.Start cleaning the teeth 20-30 minutes after every meal with a very soft brush and followed a floss/0- 1 size intra dental brush.
The remaining food particles are the main reason behind the bacteria/germs development and eventually, they becomes a cause of swollen gum/ bleeding.
2.After cleaning apply a mixture of coconut oil 1/4 tbs & clove oil 4-5 drops on the gums with Q tips.
*Additionally you may dip the interdental brush into this mixture of oil and clean the space in between the teeth.
*After 5 minutes, gargel fitkari (alum) water. You will see the difference in a day.
Oatmeal with milk of choice.
Hummes with thin sliced salad stick Raw/steamed.
You Can give him soft besan chilla also.
Homemade steamed and stir fry sweet potato/ potato fries. Make sure to wash them well and do not peel the skin
All the best, happy experimenting.
In general, yes, they can have a soaked date per day.
Not more than one date per day.
Must monitor the sugar reading after 2 hours of eating a date if reading is under control that’s fine otherwise you can try it 3-4 times a week. Must check the reading after eating and make a conclusion based on it. Take care
Red potatoes are healthier than regular potatoes if eaten with the skin. Both are high in potassium and vitamin c.
In general dark colored potatoes were healthier. This applies to all the fruits as the pigment promotes good health. Try to eat organic food in veggies is as much as possible with the skin as the skin has a lot a benefits and is higher in fiber. Along with this skin is food for the gut bacteria
Look for upcoming post as I am sharing salad recipe in the summer cooking series
A HAPPY state of mind ACTIVE body
Healthy EATING habits are important Work on STRESS & deep sleep at night EAT COLOURED FRUITS & VEGGIES VITAMIN C (1tsp amla powder)
VITAMIN A (1gm) ZINC (30gm zinc picolinate)
VITAMIN D & B-12
All are important, you can eat good quality food or start supplements for them.
You are changing the food because you must be facing a severe health problem.
If your current food is not giving you good health, in that cause no harm in trying the new lifestyle Give it a fair chance for 21 days and see the results, then decide accordingly.
With age and lifestyle, adulteration in the food industry, we have to change our food choices.
When you were young, you must be playing football/basketball, but now you are sitting while day in front of your laptop.
We are not the same, so our diet can not be the same
Collagen is a protein.
It provides structure to our body like bones, skin, tendons, & ligaments. As we age, our body produces less & lower-quality collagen.
Due to this, our skin becomes less firm & supple.
Cartilage also weakens with age.
We need these 4 nutrients to help produce collagen. Vitamin C, proline, glycine, copper & high-quality protein (which give amino acids to the body). citrus fruits, bell peppers, and strawberries, cabbage, asparagus, and mushrooms, sesame seeds, cocoa powder, cashews, and lentils, aloe vera, chia seeds, flax seeds all are important for collagen.
STOP eating refined sugar & refined carbs.
Sugar interferes with collagen’s ability to repair itself. Avoid too much sun exposure. If you are facing an Arthritis condition, you need to start collagen supplement as it helps otherwise well.
Please DM me your whole Day’s diet schedule.
What do you eat throughout the day? What are the supplements& medication you are already taking for recovery and energy?
Once I know I will suggest accordingly. Take care.
Warm oil body massage with lavender oil can be very relaxing for you. If possible, take a massage twice a week.
STOP refined sugar completely.
SWITCH to whole & natural sugar substitute like soaked dates/raisins/figs/gooseberries/fruits. When you eat whole with full fiber, it will give you a more satiated feeling.
Roasted organic corns, steamed beetroot, steamed and roasted sweet potatoes, roasted coconut flacks. Nuts (up to 10 per day) and seeds(1-3tbs) will be an amazing sugar substitute.
Add chia seeds to water. Drinking this water keeps you satisfied and full; you do not crave sugar.
Make healthy balls with cacao powder, soaked date, soaked nut, & coconut butter. Keep them handy, and when craving sugar/ chocolate, eat them.
Supplement 1-Magnesium citrate 250mg after breakfast a month regulates glucose and insulin levels. Mg deficiency will cause intense sugar cravings, especially for chocolate.
2-Zinc picolinate (up to 30mg)for a month or as required helps the body metabolize insulin & glucose; deficiency can cause sugar cravings. 3- Check the omega-3 and complex also.
My qualification are to start with
*I am a medical science graduate.
*A functional medicine practitioner.
*I did Plant based Nutrition From Cornell University.
*IIN Honoured me with Holistic Health Coach Award.
IIN (integrated institute Or nutrition New York)
I am graduate in integrative nutrition.
*I did graduation from the Academy of healing nutrition London.
(longevity diet based on TCM & Ayurveda)
*I am a certified International Yoga teacher (trained by Art of Living)
*I am also an OSHO Sanyasin, conducting regular meditation (INNER
Vitamin D is a steroid hormone: It's HUGELY IMPORTANT for the GUT HEALTH, absorption of
CALCIUM & the IMMUNE system. DAILY sunlight without sunscreen foil) is important both of them, and
supplementation, for now, is important.
Give them D3 (1000 iu) for 1 month then you may increase to 2000iu in next month if need to. Always
with a meal for the better absorption
Never supplements with BOLUS DOSES( 5 or 10/40,000 iu or more) as it depletes MAGNESIUM LEVELS.
LOW AND HIGH LEVELS, BOTH ARE EQUALLY BAD FOR OUR BODIES!
Magnesium is required for Vitamin D conversion, whether it's from supplements or the sun. As it a
person is low in Magnesium, it shuts down the vitamin D synthesis.
They need 150-200mg of magnesium every day, either from food or supplements. AVOCADO,
ALMONDS, CASHEWS, EDAMAME, OATS, PEANUTS & PEANUT BUTTER, POTATO WITH SKIN,
WHOLE GRAIN, BANANA, BROWN RICE, KIDNEY NEBEANS ETC. ALL ARE GOOD SOURCES OF
Please ask your doctor for a test for Vitamin A. I want D & A BOTH to be in the upper half of the
reference range Vitamin D and Vitamin A actually bind to the same
Please check you vitamin B-12 and C levels
Too up if you need to.
I would see a probability of LOW STOMACH ACIDS.
You are not absorbing the iron properly.
Must top up your it on levels as it is important for the conversion of T4 to T3 Thyroid hormones.
1 Beetroot-steamed every day Or drink a juice of beetroot 1- pomegranate everyday
Eat 1tsp of awla powder every day in an empty stomach. Eat Pumpkin seeds, legumes also daily basis
Eat green leafy veggies everyday Eat green chutney in every meal.
Eat Please look at the beetroot recipes on my page.
You can start natural supports from the brands like Garden of life (very good product) loradiz liquid iron
is a good formula too.
Please click the highlight calcium
As it has 3-4 posts and the recipes enhance calcium naturally with goo diet.
Or visit my website and look for calcium recipes.
Please switch to glass, ceramic, stoneware, brass and heavy base stainless steel utensils for
YOGA, MEDITATION & EXERCISE/dancing along with the right kind of food.
Everyday movement/ stretching/ exercise keeps
your reasoning and thinking skills sharp because it increases the blood flow to your brain, along with
certain HAPPY HORMONES /chemicals that help protect it.
Try to get moving every day for at least 30 minutes.
2-KEEP LEARNING NEW THINGS
3-FOLLOW YOUR PASSION
4- TEST YOUR BLOOD AFTER EVERY 6 MONTHS AND TOP UP THE VITAMINS WHICH ARE LOW.
5-STAY HAPPY & LOOK HOT.
6- STAY Positive, Feel young
Your question is not very clear to me but
I am trying my best to answer. Drink Green Tea/homemade herbal tea 4-5 times a day.
(ginger/mint/ lemon grass/fennel/cumin/ rose etc) Sencha tea is particularly helpful in weight loss.
Infused/flavored Water- sip whole day / whenever you wish to.
Dal ka pani.
Drink chia water (add flavors) (Recipe in quick eats)
Blended veggies/ lentil soups. (get the soup recipe in soup highlights).
Eat one pomegranate every day.