Category: Weight Management

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Are you part of the tea-biscuit club after workouts? Let’s be real — your muscles didn’t lift all that weight just for ginger tea and glucose biscuits.

The time right after your workout is your golden recovery window, when your body is most responsive to nutrition. What you eat (or don’t eat) now decides how well your muscles repair, recover, and grow.

☕ Why Tea and Biscuits Don’t Work

• Empty Calories: Biscuits give you quick sugar but no nutrients for muscle recovery.
• Caffeine Spike: Tea may give temporary energy but delays proper refueling.
• Missed Opportunity: Your muscles need protein and complex carbs — not crumbs.

🥚 What to Eat After a Workout

Refuel with a combo of protein + complex carbs:

• Boiled egg with banana
• Paneer, chicken, or egg roll
• Protein shake with fruit
• Greek yogurt with oats
• Dal with brown rice

These options restore glycogen, repair muscle, and keep you satisfied — unlike biscuits that leave you craving more.

🏋️‍♂️ Why Timing Matters

The 30–60 minutes after your workout is the best time to eat. Your muscles are primed to absorb nutrients for repair and growth. Skipping this or fueling wrong can slow your progress.

📌 Conclusion: Fuel Right, Recover Strong

Next time someone offers you tea and biscuits after a workout, just smile and say:
👉 “My muscles deserve better than dunked glucose.”

Remember, fitness is not just about the workout — it’s about what you feed your body afterwards. Choose wisely, and your recovery will reward you with strength, stamina, and real results.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

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Constipation is one of the most common digestive complaints, but the good news is — you can fix it naturally with the right diet and habits. Instead of depending on quick-fix laxatives, small consistent lifestyle changes can help regulate your bowel movements and support long-term gut health.

Boost Your Fiber Intake

Aim for 25–38 grams of fiber daily for smooth digestion.

• Soluble fiber (oats, beans, psyllium): softens stool.
• Insoluble fiber (whole grains, greens, nuts): adds bulk.
• Try prunes, kiwis, flaxseeds, or add bran to your dough for extra fiber.

Hydrate Well

• Drink 10–12 glasses of water daily.
• Start your day with warm water to stimulate digestion.

Nighttime Remedies

• Have 2 prunes or 2 tsp prune juice with lukewarm water before bed.
• Try 1 tsp of ghee in warm milk at night — a gentle natural laxative.

Stay Active

Even 30 minutes of walking daily helps improve gut motility and reduce constipation.

When to Seek Expert Help

If constipation persists despite lifestyle changes, consult a dietitian or doctor. They can assess underlying causes and guide you with a personalized plan.

Conclusion: Small Steps, Big Relief

Constipation may be frustrating, but it’s not something you need to live with. By eating more fiber, staying hydrated, exercising, and using natural remedies, you can keep your digestion smooth and healthy. And if needed, always seek professional guidance — your gut health deserves attention.

👉 Remember, good digestion is the foundation of overall well-being.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

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Life today often feels like a race — deadlines, responsibilities, and constant stress. In the process, many of us lose touch with something precious: our inner child.

That carefree, playful, and curious part of us is the true source of creativity, laughter, and joy. But when we bury it under seriousness, judgments, and endless “adulting,” we lose the spark that makes life vibrant.

Why You Should Nurture Your Inner Child

• Stress Relief: Playfulness reduces stress and boosts mental well-being.
• Creativity Boost: A childlike mindset opens your imagination.
• Authentic Joy: Laughter and silliness connect you to real happiness.
• Emotional Healing: Embracing your inner child brings lightness and self-acceptance.

How to Reconnect With Your Inner Child

• Laugh freely and don’t hold back joy.
• Dance or sing without worrying about judgment.
• Play — whether it’s games, painting, or outdoor fun.
• Stay curious and open to learning new things.
• Let go of perfection and allow yourself to be silly.

Conclusion: Glow From Within

Your inner child is not gone — it’s waiting for you to invite it back into your daily life. When you laugh louder, play more, and embrace life without fear of judgment, you naturally radiate joy and positivity.

👉 Stay light, stay playful, and keep your inner child alive. That’s how you truly glow from within.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

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Protein supplements are one of the most common recommendations you’ll hear at the gym. But before you rush to buy that tub of whey or plant protein, it’s important to pause and ask: Do you really need it?

Here are 4 essential questions you must answer honestly before adding protein supplements to your diet:

1. Are Your Health Parameters in Range?

Increased protein intake puts extra load on your kidneys and liver. Before starting supplements, check your:

• Kidney function
• Liver function
• Blood sugar
• Uric acid
• Cholesterol

If these are within healthy ranges, your body is more likely to handle the added protein safely.

2. Are You Already Eating Enough Natural Protein?

Supplements are just that — a supplement, not a replacement. First, look at your diet:

• Eggs, fish, chicken
• Lentils, beans, paneer, tofu
• Nuts, seeds, dairy

If you’re already meeting your daily protein needs from whole foods, you may not need extra powders.

3. Is Your Workout Intense Enough?

Protein needs rise with training intensity. If you’re lifting heavy weights, training multiple times a week, or building muscle, a supplement may help fill the gap. For light to moderate workouts, food sources often suffice.

4. Are You Drinking Enough Water?

Protein metabolism produces waste that must be flushed out by the kidneys. Low water intake can increase the risk of kidney strain or constipation when supplements are added.

Conclusion: Protein Supplements — Not for Everyone

Protein supplements can be beneficial, but they’re not for everyone. If your health markers are normal, your diet falls short in protein, your workouts are intense, and you stay hydrated — only then consider adding a supplement, and always after consulting a certified nutritionist.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

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The Power of Home-Cooked Meals

Yes, home-cooked food can help you lose weight — but only when prepared the right way. Cooking at home gives you more control over ingredients, cooking methods, and portion sizes compared to restaurant or packaged meals.

How to Make Home-Cooked Food Work for Weight Loss

Prioritize Lean Proteins & Veggies

Fill half your plate with colorful vegetables and include lean protein sources like chicken, fish, lentils, or beans. These keep you full longer and reduce cravings.

Add Whole Grains & Healthy Fats

Choose brown rice, quinoa, or whole wheat instead of refined flour. Add small amounts of healthy fats like olive oil, avocado, or nuts for balanced nutrition.

Portion Control Matters

Even healthy food can add up in calories. Use smaller plates, measure portions if needed, and listen to your hunger cues.

Pick Healthier Cooking Methods

Opt for grilling, baking, or steaming instead of deep-frying. This reduces extra oil and calories while keeping nutrients intact.

Limit Refined & Processed Foods

Cut down on refined flour, sugar, fried snacks, and heavy sauces. These add empty calories and slow down progress.

Adjust Based on Your Health Reports

Everyone’s body is different. Regularly check your blood parameters to understand deficiencies or imbalances. Adjust your diet based on health goals or with guidance from a nutritionist.

Conclusion: Smart Cooking = Sustainable Weight Loss

Home-cooked food is one of the most effective ways to support healthy and sustainable weight loss — but only if done with balance. By choosing lean proteins, whole grains, veggies, and healthy fats, keeping portions in check, and limiting processed foods, you’ll fuel your body the right way.

👉 Remember: your diet should evolve with your health. Get regular check-ups and don’t hesitate to seek expert advice when needed. Consistency and mindful eating are the true secrets to long-term success.

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

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Why Periods Can Feel So Tough

Painful periods, cramps, bloating, mood swings… sound familiar? You’re not alone. These symptoms often stem from hormonal shifts — especially fluctuations in estrogen and progesterone — throughout your menstrual cycle.

While medications may offer temporary relief, there are gentle, natural methods you can try to support balance. One of these is seed cycling.

What Is Seed Cycling?

Seed cycling is a natural approach to support your hormones using specific seeds during different phases of your menstrual cycle. The idea is that the nutrients in these seeds help your body harmonize estrogen and progesterone levels more effectively.

How Seed Cycling Works

Follicular Phase (Day 1 to ~Day 14 – Menstruation to Ovulation)

• Hormone in focus: Estrogen dominates
• Seeds to include: 1–2 tbsp daily of ground flaxseeds and pumpkin seeds
• Why: These seeds provide lignans and zinc, which may support healthy estrogen metabolism.

Luteal Phase (Ovulation to Next Period)

• Hormone in focus: Progesterone dominates
• Seeds to include: 1–2 tbsp daily of ground sunflower seeds and sesame seeds
• Why: These seeds are rich in selenium and vitamin E, which may support progesterone production.

Easy Ways to Add Seeds to Your Diet

You don’t need to overhaul your meals — just sprinkle them into:

• Smoothies or shakes
• Oatmeal or yogurt bowls
• Salads and soups
• Homemade energy bites

Tip: Use freshly ground seeds for better absorption and nutrient availability.

Conclusion: Small Seeds, Big Impact

Seed cycling isn’t a quick fix, but when paired with a healthy diet, good sleep, and stress management, it can be a gentle way to reduce PMS symptoms and support your body’s natural hormonal rhythm.

Remember: Every woman’s body is unique. Pay attention to how your body responds and, if needed, consult a healthcare professional for guidance.

In case of any related query related to pregnancy nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.