Dietitian-Aswini @shanwinnutritiontherapy - Tumblr Blog

#throwbacktogoatrip Wondering how my vacation use to be 😑 https://www.instagram.com/p/CQBduTkDXVi/?utm_medium=tumblr

These are some amazing recommendations for someone who keeps munching food all day and has no control over food intake✨ Tag someone or share with someone who needs this 😁 (at Chennai, India) https://www.instagram.com/p/CP-fgLKj1kW/?utm_medium=tumblr

We all have this assumption: We burn more calories and all the excess fat comes out of the body 😉 Isn't it? The fact is our weight loss depends on what you feed in round the clock than just burning 🥵 the calories with 1-3 hours of exercise Our body is very smart and it doesn't give away anything so easily. ✨Feeding too less than requirement doesn't end in weight loss 👇Feeding a small unhealthy food does make a difference in the body ✨Missing pre and Post work-out is again a damage to the body And the list is endless... Watch out on what you eat on priority than just going to gym and working out crazily for 2 hours everyday Share with a die hard gym fan who doesn't lose weight despite doing tiring workout sessions. This might help him/her ❣️ (at Chennai, India) https://www.instagram.com/p/CP5ZddPDK_S/?utm_medium=tumblr

Skipping or avoiding a meal is very common (assuming it might lose weight) What happens when you are skipping meals: ✨You end up eating more in the upcoming meals, which is eventually not right ✨Hormonal changes occur which end up in irritation and lack of concentration in your work ✨Some end up in acidity ✨ Headache and migraine is very common ✨Slows down your metabolism gradually Stop skipping or avoiding meals to lose weight. If at all you are doing, take proper concern from an expert ❣️ Share/tag👇 with someone who needs to hear this out 😉 https://www.instagram.com/p/CP2p8B4jeY-/?utm_medium=tumblr

Keeping in simple and clear : Weight loss is impossible with a micro nutrient deficiency or a hormonal disturbance or not treating underlying medical condition😑 There is a huge mechanisms behind every parameter defect in your blood reports. ✨Common nutrient deficiency impacting Weight loss: Vitamin D, vitamin b12 and iron ✨ Imbalanced hormones affecting weight loss: Insulin (in diabetes), T3/T4/TSH(Thyroid hormone), androgens(in pcod) cortisol(during stress) If you find your weighing scale not moving despite being on proper diet and exercise, check your blood parameters. Even if you aren't in a weight loss journey, having a check on your blood parameters once a year is essential ❣️ Tag someone who might need to hear this 👇 (at Chennai, India) https://www.instagram.com/p/CPxl_IUDd3q/?utm_medium=tumblr

Mistake 3: When to check your weight: ✨Check them early in the morning or on empty stomach preferably after defecating. Checking in mid of the day does include the food you need and fluid secreted to digest the food. So doesn't show the right amount of weight ✨Check them once a week. 100-500g variation per day happens due to many reasons so check analyse the difference weekly once How to analyse weight loss: Weighing scale is not the only tool to measure your fat loss in the body. Being obsessed with the weight loss, we sometime forget to look for other analysis. Here is what you need to check for ✨ Energy levels-while doing your exercise, through out the day and when waking up ✨Inch losses especially fitting in to your previous size cloths ✨ Eating food with right quantity without any measuring them with a cup ✨Body toning/improved muscle definition is a beautiful factor to see the visible change. You might not fit to older clothes but you can visibly see them in the body. ✨You are not ending up in cravings very often Does this make you all feel different about the weight loss journey? Comment below your views👇 (at Chennai, India) https://www.instagram.com/p/CPsemutDeKF/?utm_medium=tumblr

Every body is made of different composition (height, weight, Water percentage, fat percentage etc)❤️ Keeping our body in a calorie deficit is the basic key for weight loss. So knowing your own calorie requirements is the major key and putting your food in right quantity makes all the difference😎 ✨Eating a cake? Quantify them ✨Eating an ice cream? Quantity them ✨Eating a balanced meal? Quantity them ✨Eating fruits? Quantity them Every food has calories and are countable Regardless of how HEALTHY or unhealthy the food is, quantifying the meals helps way better in losing your weight. Do you all agree? Comment below 👇😃 (at Chennai, India) https://www.instagram.com/p/CPpx0iiD-R8/?utm_medium=tumblr

Many of us don't like to go and consult an expert for losing weight. Either it's because of guilt or because we thinks it's an unnecessary expense or think we can do it by our self Let's me give you few pointers on why you need to consult a expert ✨ Assessment: A complete analysis of your history is done by an expert before suggesting any guidelines ✨ Scientific knowledge: A certified expert gives scientific advices to reach your desired goal. Not random advices ✨ Taking responsibility: Your goals are experts responsibility and no matter what they are there to dig all possible ways to figure out the lag and correct it ✨Motivation: Being human everyone needs motivation and maintaining consistency is difficult in this journey. Being monitored and motivated gives us all the necessary way to be on track ✨Calculation: Beside all these, experts know the mathematical number and Calculation that each and every body needs to keep the body in so called "CALORIE DEFICIT" Not seeking help will definitely lead to medical complications, and you break your head at the end of the day with lot of frustration for not reaching your goals. Trust me seeking an expert will always makes you stay on the right direction 🤗 Tag a mistake partner who does this and correct them 👇 (at Chennai, India) https://www.instagram.com/p/CPkn3tsDeTW/?utm_medium=tumblr

Not losing weight: Adjusting energy in and out from Monday to Friday and if you go unplanned on weekends, you won't end up in calorie deficit 😑 How to get this weekend routine better: ✨Have a calculated cheat meal. Make sure you indulge 30% of the calorie requirements as cheat meal ✨Stay with cheat MEAL rather than cheat DAY ✨Weekends are always meant to rest but burn some calories, its absolutely fine ✨Don't starve before cheat meal. You tend to eat more without you even knowing since you are already hungry ✨Don't regret or feel guilty after gulping them. Its meant to please you and not stress you. Moral : Neither one meal can make you fat, nor can one healthy meal make you lose weight. So eat wisely even on weekends ❣️ Share with a weekend hogger and help them out ☺️ (at Chennai, India) https://www.instagram.com/p/CPfPeheDYWY/?utm_medium=tumblr

Let's me address this in two ways !😋 Answer 1: Yes mangoes cause weight gain if you are eating more than your requirement. Answer 2 : No mangoes doesn't cause weight gain if you are eating at right quantity So the answer is same, eating mangoes at right quantity does all goodness😋 Mangoes are KING OF FRUITS and are rich in vitamin c and antioxidants that helps in boosting immune system. The only concern is they have high sugars than other fruits (obviously the king of fruit has to be extra special) leading to high calories. How to eat mangoes:🤔 ✨Soak them in rock salt with warm water for 15 min to remove the pesticides ✨Eat them with the skin always to get all the fiber from it ✨Make sure you restrict the quantity to 1-1.5 cup per day maximum ✨Eat them preferably before work-out so the entire sugars are converted to energy and not resulting in weight gain Moral of the summer fruit: Enjoyyyyy the king 🥭with right proportion and he will give you all the Nutritional benefits 😋 Tag a mango lover below 👇 (at Chennai, India) https://www.instagram.com/p/CPaOJ-LDiZo/?utm_medium=tumblr

Throwback to where I am all dressed up and was wondering out😒 How much I miss them 😕 #letsgetridofcovidtogether #stayhome #staysafe https://www.instagram.com/p/CPWgtJZDFPJ/?utm_medium=tumblr

#letsgetridofcovidtogether #stayhome #staysafe

Most of us have sweet tooth especially a lot of sweet cravings post your heavy meal rite?😋 Desserts are always made of sugar or sugar products that are processed adds excess calorie without making our tummy full😕 Yogurt/curd do contain good proteins in them making you full immediately. The sugar in the fruits are natural helping us to get rid of the cravings immediately 😋 And the good thing is they are only around 100-150kcal on an average. Try this method of replacing a sweet or dessert with a small cup of plain yogurt with your favourite fruit anytime you have sweet cravings. . Try them and let me know how you felt in the comment below 👇 (at Chennai, India) https://www.instagram.com/p/CPNM3wMjDkd/?utm_medium=tumblr

Carbonated beverages contain carbon dioxide dissolved in water🍺🥛🍾 The presence of this gas creates bubbles and fizzing in the liquid. Examples of carbonated beverages include soda, beer, cola etc The most important culprits in the carbonated beverages are the added sugar or sweetner, caffeine, artificial colours, fructose corn syrup which add excessive calorie leading to health defects like tooth decay, obesity, high blood pressure etc One bottle(just 500ml)of flavoured/sweetned cola approximately has 65g of sugar which is equal to 13 tsp of sugar🙄 Daily requirements of sugar for an adult is just 2 tsp😑. Imagine the sugars going inside Tender coconut water (500ml)has only 22g of carbs, which are natural sugar. Its also loaded with lot of mineral and electrolyte like sodium, potassium etc Let's say NO to #carbonateddrinks💪 Let's choose natural beverages this summer and keep ourselves hydrated (at Chennai, India) https://www.instagram.com/p/CPFi1IbDL0g/?utm_medium=tumblr

#carbonateddrinks💪

Here is why you need to pick buttermilk instead of fruit juices this summer😃 Fruits are high is sugars but are eaten only for their fiber content present in skin and pulp 🍓. When they are made into juice, the fiber content is completely lost and you only end up consuming the sugar from fruits called " fructose". This leads to high calorie and end up in bloating Where as buttermilk is a probiotic(creates healthy bacteria in the gut)that maintains gut health. It keeps you hydrated with very lesser calorie in it. Let's try to avoid the fruit juices this summer and pick buttermilk as a healthier replacement 😋 Tag someone or share with someone who might get benefited from this 👇 (at Chennai, India) https://www.instagram.com/p/CPDRv0YDD3-/?utm_medium=tumblr

DOES THIS MAKES SENSE? FOR 100YRS A MAN HAS TOUT US TO DEFEAT. HE ALSO TRAINED HIS YOUNGER GENERATION TO DEFEAT US BUT WHAT ARE YOU AS A PERSON DOING? ARE YOU AND YOUR FAMILY TRAINING EVERYDAY TO STAY FIT AND HEALTHY? THINK😑 I HAVE NO RESEARCH PAPERS BUT MOST OF MY CLIENTS WHO WERE ON HEALTHY TRACK EVEN AT 55YRS, HAVE SUCCESSFULLY RECEOVERED FROM COVID WITHIN A WEEK BUT WHO WEREN'T EATING HEALTHY AND GRABBING ONLY TO LOSE WEIGHT ARE IN HOSPITALS. I SEE IT INFRONT OF MY EYES SAD STATE OF INDIA. SAVE YOUR YOUNGER GENERATION IF NOT ANYONE CAN INVENT A VIRUS AND KILL ALL OF US SILENTLY ONE DAY Just a tout provoking message. Don't get offended. I couldn't see my people going away so easily 😑 Stay fit with sameera or with whomever you want to but just stay fit❤ (at Chennai, India) https://www.instagram.com/p/CPAXJOxD8Zv/?utm_medium=tumblr

Throwback to an year back😄 During first wave of lockdown: I barely had a kitchen setup since I stayed in a studio room. Beside that I had no motivation to get up and cook coz I barely know to cook. All I can try was Maggie and curd rice at the max. Days where my meal timings went erratic and my nutrients were poor. I gained around 6-7 kg without my conscious. Back in August month, lockdown was lifted and randomly I weighed myself and found that I was overweight😑 My dresses were tight and started having double chin 🥺My periods were delayed slightly Beside being in health industry, my health was major concern🙄 Life started there, I dint give up. I started cooking something that I can. I learnt varieties of one pot meals, Quick recipes, healthy alternatives, ate repeated foods coz as long as I know its healthy its ok to eat anything again and again And during second wave of pandemic😄 I am a good cook now I can say😅 I can make varieties of food and recipes despite having a packed day. The above picture is one example consisting of Millet dosa, keerai kuttu, vendaka puli kuzhuambu, egg white omelette. The cooking is no more a job but rather a lifestyle to stay healthy. This isn't a big deal for someone who is in kitchen but just a reminder: If you need something, you need to get on to the floor and make it for yourself. Don't sit and grib or curse your life. Get it started ❤️and one day just like me you will pat your back and be proud of yourself (at Bangalore, India) https://www.instagram.com/p/CO2KodLDF45/?igshid=1bpyxig9mkopv

Loss of appetite and taste is common symptoms among all covid patients. Feeding adequately becomes a challenge during this phase😐 Beside from taking normal food the above supplements can be taken twice or thrice a day(1 scoop in 200ml of water) to maximize the energy supply to the body during recovery Disclaimer: ✨These supplement may not suit for people with kidney related conditions or people with GOUT. ✨Overdose may as well end in medical complications. Use them only for post COVID people for recovery purposes. ✨Consult me personally or any other qualified dietitian if you are unsure of the product details I felt many people infected are mostly people without any other medical condition, so these can be suggested without hesitation to feed them better. Available in medical shops and online stores and are legally certified to consume🙏 Share and show some care. I did my part 👍 (at Chennai, India) https://www.instagram.com/p/COmvWvNjDVC/?igshid=1vu21d90rfufa

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