Always remember that we are not the same. There are many other factors besides one’s body that decides how much additional nutrition and vitamins he or she needs. The lifestyle, absorbing capacity of your body, the amount of nutrition in your daily diet, and many such aspects are considered before the final decision is taken on what should be the optimum nutrition requirement of any person. Similarly, if you are pregnant, suffering from any allergy, some typical sort of disease, emotional stress, or inherited weakness, your nutritional requirement will be more as compared to a normal person. Therefore, it is always advisable to consult the best dietician in South Delhi for healthy nutrient intake.

Let’s See how the best dietician can support your nutritional Objective

The optimum nutrition diet formula is to provide your body with the right number of nutritional vitamins that it needs. All of us know that vitamins and minerals are very essential for the proper functioning of our bodies. 

Right Nutrition Diet Plan

It is no doubt that an excellent diet that has complete nutrition will go a long way. On the other hand, people who need additional nutrition must be provided with nutritional supplements. If you want to find out whether you need additional nutrients or not, consult the best dietician in South Delhi. It is always better to take professional advice before making any change in your diet.

Food As A Medicine

To start a nutrition diet plan you need to understand the seven major classes of nutrients. These kinds of foods work as a medicine for health. These are Carbohydrates, Minerals, Protein, Fiber, Fats, Vitamins, and Water. Carbohydrates, Fats, and proteins are used by the body to generate energy internally and are measured in calories, whereas Vitamins, Minerals, Fiber, and Water do not provide energy but are required for other reasons. If your body’s intake of calories is greater than your body needs, you will gain weight in the form of fat.

Eating Correct Portion

Some of these you need in large quantities, such as Fats, Fiber, Carbohydrates, Protein, and Water. Minerals and Vitamins are needed in a much smaller quantity. If you can get the correct balance of nutrients then your body will shed any excess weight that is not required.

Lose Weight 

By eating the correct foods and eating the correct amounts, you will lose weight at a steady rate that will not have your body panicking and regaining weight. This is because you will train your body to know that it will get the nutrients it needs when it’s needed.

Improves Metabolism

Expert will make you do correct exercise to increase your metabolism.

Doing little exercise along with a nutritional diet will help burn calories and also help train your heart and lungs for a healthier lifestyle, to keep your metabolism working.

If you have decided to follow a plan that includes good nutritious foods and the guidance of the best dietician in South Delhi then you will achieve a greater balance in your body that will be sustainable. It’s a case of taking small steps in weight loss with a whole new outlook on your food requirements.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

5 Reasons Why You Need To Track Your Meal

Here are some imperative reasons why you should keep track of your diet.

Help You To Plan Meals

If you want to periodically eat meals out just try to plan meals ahead and be prepared to eat the right portion. Keep in mind that menus are very commonly loaded with calorie-packed foods so you’ll want to save up calories every day for the day you’re going to go out. For breakfast, you can add pasta. Pasta is also a good choice because it fills you up and it isn’t that high in calories.

If you decide to have an alcoholic beverage try a light drink. A wine with soda water is a better option. If you can have a non-alcoholic beverage, your best choice is either tea minus the sugar or water with a lemon wedge to give it a little flair. If you decide to have something else, try to keep it light and to a minimum.

In this way, you can plan out healthy meals every day. Moreover, you can consult a top dietician in Delhi for the better meal plan.

You Learn To Make Good Food Choices

You would be amazed to know how many calories you stack up by adding all sorts of things to your meal. All the add-ons like the breadsticks, the butter and oils, the fried side orders (onion rings, French fries, mozzarella sticks), most appetizers, desserts, cappuccinos, and every other thing tend to add extra calories. If you keep away from the calorie-filled extras, the number of extra calories will automatically cut down. Hence, you will not add unnecessary weight. So, make good food choices.

But if you are the type of person that needs a little sweetness after your meal, try to stick to something like fresh fruit or sorbets, every other choice is usually packed with more calories than you can even count.

Picking Wisely supports mindfulness

Knowing what you put in your mouth is the first step to healthy living and when you are aware of what is in the food you’re eating, you can make more of an educated choice on what you decide to order. Knowing that thick creams, deep-fried platters, pastry dishes, rich sauces, and loads of cheese add high amounts of calories to your diet will give you an upper hand when it comes to ordering off the menu. So, pick wisely and enhance mindful eating.

Increases Accountability

You are totally accountable for the choices you made in your life. When choosing an appetizer or meal try to go with something that isn’t so calorie packed. A food journal is an excellent tool to help you see exactly what and where you are eating and keep you more accountable for the portion sizes you make every day. Some wise choices could be a small salad (dressing on the side), a water-based soup (like vegetable or minestrone), smoked salmon, or fruit.

Note: If you decide to go with a salad, try dipping your fork in the dressing before each bite, this gives you the flavor but offers fewer calories than pouring the dressing all over the salad. Also, if you don’t mind using balsamic vinegar instead of dressing, it’s a wiser choice.

Improves Healthy Eating Lifestyle

Keeping a track of everyday meals and drinks will improve a healthy lifestyle. 

It will support 

• Heart health.
• Reduced cancer risk.
• Better mood.
• Gut health.
• Weight loss.
• Bones and teeth.

Keeping a track of everyday food intake and being informed will keep you on top of your game and avoid you from being ripped off. To know more about a healthy diet connect with Tapasya Mundhra, a top dietician in Delhi.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

A healthy, well-balanced diet is encouraged, especially while donating blood. To make the most of your blood donation, here are some diet and activity recommendations both before and after you give blood.

Things to keep in mind before blood donation

This is a no-brainer, you need to prepare your body for blood donation. Here are some tips to do so.

• Hydration – Drinking plenty of water before and after giving blood is essential since it helps to keep you hydrated. In approximately half of your blood, you have water. Before giving blood, it is advised to consume an extra two cups of water. Nonalcoholic drinks are equally acceptable.
• Iron intake – Also, eating iron-rich meals may help you to retain more iron since you lose it when you give blood. Iron deficiency anaemia may occur if there is insufficient iron in the blood. Foods may be broken down into two categories based on the kind of iron contained in them: heme iron and non-heme iron. The absorption of heme iron is greater, which means that it may be used to increase iron levels more efficiently. Approximately 25% of the iron in your diet is absorbed by your body, and only 2-7% of it is non-heme iron. Red meats, poultry, fish, and eggs, along with leafy green vegetables, sweet potatoes, peas, broccoli, string beans, and kale are some iron-rich products that you must include in your diet.
• Vitamin C – Heme-iron is more effective in raising iron levels, while vitamin C aids in improved absorption of non-heme or plant-based iron. A great number of fruits provide your body with important amounts of vitamin C. This vitamin is found in higher amounts in some fruits, such as cantaloupe, citrus fruits, juices, mango, papaya, pineapple, strawberries, raspberries, blueberries, cranberries, watermelon, tomatoes.
• Sleep – You should get at least eight hours of sleep the night before you visit function at your best.

If you donate blood later in the day, you should have a nutritious breakfast or lunch — or both.

What are the foods and beverages to avoid before blood donation?

Alcohol- A person becomes dehydrated if they drink alcoholic drinks. Attempt to abstain from consuming alcohol for at least 24 hours before donating blood. If you do consume alcohol, drink additional water to make up for it.

Fats and oils – Foods like French fries and ice cream include fat, which may influence blood tests. On the Donation day, you must avoid high-fat meals.

Iron-blocking meals and drinks – Iron-absorbing foods include coffee and tea, as well as high-calcium meals like milk, cheese, and yoghurt. Red wine, chocolate, and some spices can decrease iron absorption.

Aspirin – You must refrain from taking aspirin for 48 hours before donating.

Tips to Keep in Mind after donating Blood

• Hydration – Drink juice, sports drink, water, orange juice, over the next 24 hours. The consumption of prunes, yoghurt or some light fruit snack will help stabilize the fluid levels and blood sugar. 
• Rest – Your body demands some rest after blood donation. Avoid any heavy lifting or vigorous exercise for the day after blood donation. 
• Nutrition – Folate, better known as Folic acid or B-9 must be incorporated into the diet. This helps create red blood cells in the body and is important to consume foods rich in folic acid. Riboflavin or vitamin B-2 is also used in red blood cells production. Consume more dairy products like milk and yoghurt.

Vitamin B-6 is another well-known red blood cell builder, found in potatoes and banana. Iron-rich and Vitamin C-rich foods must be incorporated into the diet to help increase the absorption from plant iron sources. 

A substantial amount of studies show that donating blood will benefit both your physical and emotional wellbeing. To encourage individuals to give blood, World Blood Donor Day is observed every year on June 14th. 

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

• Panic attacks
• Sweating and tremors 
• Increased heart rate 
• High blood pressure 
• Excruciating headaches and back pain 
• Nausea 
• Gas bowels and acidity
• Lethargy and insomnia
• Body aches 
• Stomach problems and constipation    

The above mentioned are worse symptoms of untreated anxiety and it can convert into hypertension if it goes prolong and for a longer period. Doctors and especially physiatrists who are treating a patient with anxiety usually suggest some unhealthy and junk food to reduce the effects of anxiety while the ongoing treatment. The food which is strictly advised to stop is given below for reference:

• Refine and unrefined sugar
• Caffeine
• Artificial and natural sweeteners 
• Oily and junk diet
• Sodas and soft drink
• Packaged and canned foods 

Always try to avoid what is not good for your health, because not only anxiety but many other health problems can also be invited by an unhealthy diet and irregular routine. Food and diet play an important part in controlling your mind and body functions and doctors who are treating mental patients and anxiety patients suggest good food and healthy food sustain the vitals and healthy minerals in your body, which eventually helps in reducing stress and anxiety.

How Are Nutritionists and Diet Experts Help You in Recovering from Anxiety Issues

Many nutritionists and diet experts are qualified enough and have years of experience in the nutrition industry, and Tapasya Mundhra is one of the finest nutritionists and health experts who offers the best and unique diet to overcome stress and anxiety issues. Tapasya Mundhra and their team have years of experience in the nutrition industry and she is a certified acupuncture and acupressure expert, with a knowledge of diet and routine that gives you a healthy lifestyle.

You can hire the consultation session from them and experience a change in your routine and body that will eventually vitalize your mind to believe that yes! A healthy lifestyle is very important to lead a stress-free and healthy life that is free from diseases and mental pressure. Tapasya Mundhra offers one-to-one consultation diet sessions for everyone, which keeps changing according to the time when needed, and strict monitoring towards your diet and lifestyle is done.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

• High Protein Intake

Protein is the most satiating macronutrient in terms of calories. Fat takes the top spot per gram, although fat contains 9 kcal/g whereas protein has just 4 kcal/g. Satiation per calorie is more important than satiation per grams. This is because we’re working backward from a calorie deficit, and we’re attempting to make it as simple as possible.

Increasing protein consumption, like any other macronutrient, definitely increases calories. That can seem to go against the weight-loss objective. However, if you were going to consume X number of calories anyhow, and you had a lower protein consumption before, it would make sense to raise your protein consumption as a proportion of total calories.

For example, someone wanting to lose weight who consumes 15% of their calories from protein could find the process simpler if they boosted it to 35-40%. It’s simpler to maintain muscle while you’re on a calorie deficit diet, consuming more protein. 

• High Fiber

Fiber is also significantly connected to satiation. This is due to the fact that fiber delays digestion. Soluble fiber may absorb water, adding volume and signaling to your body that you feel fuller.

Beyond hunger control, there is a significant link between fiber consumption and general good health.

Obviously, if pushed to its logical conclusion, it will result in gastrointestinal (GI) problems such as bloating and gas. However, as a general guideline, it is usually a good idea to gradually increase your fiber consumption. 

• Volume Eating

The notion of volume eating is consuming bigger quantities of lower-calorie meals. This might involve eating the same amount of calories but consuming more food. Alternatively, consume fewer calories while eating the same (or more) food. It’s easy to understand how this may aid with weight reduction. Because you’re consuming more food and feeling fuller while still losing weight, you’re establishing a calorie deficit. You’ve undoubtedly noticed a similar thread running across these suggestions. Many of them are based on the concept of appetite control.

It’s simpler to adhere to a low-calorie diet if you’re content. However, if you want to lose a large amount of weight, hunger will almost certainly be a part of the process. You can use all of these tactics, but if you’re in a massive calorie deficit, or merely a long one where you’re becoming much thinner, you’ll probably feel hungry at some point.

• Solids Over Liquid

Eating is more challenging (and satisfying) than drinking. For instance, when you complete a meal because you are full, you may frequently still drink something with more calories in it. This is a technique I sometimes use with clients who are having difficulty gaining weight. Even beverages consumed separately from meals may not always leave you feeling as satisfied as entire foods.

These were eaten 15 minutes before a meal and had the same overall weight and calorie content. The full apple cut the number of calories taken at lunch by 15%. It’s possible that it would have been greater if it hadn’t been peeled since this would have increased the fiber content even more.

There is no one thing that can make it all perfect for you. You must evaluate your strategy and do the right thing that can help you reach your fitness goals. 

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

There are some special foods and diets which can be started for boosting your immune system, which can also be beneficial for other body vitals. The food which is important to deviate your immune system towards positivity are as follows:

• Citrus fruits help to offer vitamin C which increases the immune function

• Red bell peppers are a good source of minerals and taste and it also provides a taste bud tingle, which can also be tasty with health benefits.

• Broccoli is considered to be a relevant source of protein and muscle recovery, and this will eventually support your immune system and make it stronger.

• Garlic is heavy in contents of vitamins which are an important source of building immune cells, and this helps to fight many diseases 

• Ginger is an anti-inflammatory food to consume which is good for digestion and throat also, and consuming ginger tea and ginger water can also make your voice box healthy 

• Spinach is the well-known source of iron and which also purifies blood, that means a clean blood flow will increase immunity and decrease the risk of diseases 

• Yogurt is good for the digestive system. It builds up good bacteria in the stomach that increases the goodness of the digestive system in the body, so consuming yogurt can be beneficial for the immune system.

• Green tea is packed with antioxidants and stops the grown of unwanted cells in the body and also purifies the body by eliminating the toxicity from your system which also increases immunity.

Tapasya Mundhra is an expert wellness coach and nutritionist in Delhi that have years of experience in nutrition, acupressure, and acupuncture therapy, she can be called the synonym of health and fitness. Tapasya Mundhra and team are your reliable source of wellness and diet, they cater the service of personalized sessions and diet planning for your routine at a reasonable price and will also help you in offering the complete immune booster diet, that can naturally help you to build up your body immunity and protect you from many health-related issues. Contact Tapasya Mundhra and the team to book your consultation session, and experience the fruitfulness of good health and a routine lifestyle. They have different packages of session and consultation under which you can book your admission according to your feasibility and a close monitor to your diet and regular changes in your diet are also made to keep you entertained by the process of getting a healthy life.  

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

Plant-based breakfast recipes for those with diabetes:

Addressing the health concerns that diabetic people deal with every day, we have five breakfast ideas that are healthy, tasty, and easy to prepare.

• Chia Seed Pudding – This is a simple breakfast that you can prepare the night before and have in the morning. Chia seeds are rich in Omega-3 fatty acids, protein, calcium, and fibre while being low in carbs and calories. Chia seed pudding is very adaptable and can be made in different ways using various fruits and spices. You can add fresh fruits, peanut butter, soak the chia in almond milk, soy milk, or skim milk, as per your liking.

• Overnight Oats – This is similar to chia seed pudding, it is a grab-and-go option that can be prepared the night before. What makes this healthy? Oats!!! Oats are high in protein, iron, and fiber. You can prepare some peanut butter and cinnamon overnight oats jar or yogurt overnight oats. There are tons of recipes available online. Prepare something that will be mood uplifting for you and the right way to kick-start your day!

• Smoothie – Smoothie is one of my main breakfast options since it is high on nutrient content and energy. It’s simple to incorporate vegetables, greens, a variety of fruits, and protein into this quick breakfast alternative. You can add coconut or almond milk to the Greek yoghurt and make a delicious smoothie bowl.

• Tofu, Tempeh, Chicken or Veggie Scramble – This breakfast option may seem time, as compared to the previous two, so this is the best option for weekend breakfasts. You may use tofu, tempeh, or chickpeas, both of which are high in plant-based protein. You can include any vegetables you like since vegetables have many health benefits due to their high fibre, antioxidants, vitamin, and mineral content. You can find some easy-to-make recipes online.

• French Toast –  Don’t bid adieu to the good-old French toast? Allow me to acquaint you with flax eggs! This weekend, get your favourite whole grain bread and make a plant-based french toast. You can find recipes online for your plant-based French toast.

When you’re new to a whole food plant-based diet, it’s simple to slip into the morning habit of smearing peanut butter on your toast. However, believe us when we say that you are doing yourself a disservice. There are a plethora of vegan breakfast recipes available to you! 

Before going plant-based, it’s a good idea to narrow down your preferences. From there, you can narrow down the breakfast ideas for a whole food plant-based diet that better fit your taste preferences.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

• Boiled: An egg can be boiled to eat. There are several stages of boiling an egg, to make the heat enter the hard shell of the egg the water must be at 100 degree Celsius and it should be boiled for 6-10 minutes to convert the egg into a boiled state. 

• Porched: Poached are cooked in normal to warm water, but not in extreme heat, as they need to be poached for eating. It is to be broken in a pot of warm water and cooked at 70-80 degrees Celsius for about 2.5 to 3 minutes.

• Fried: Fried eggs are cooked on a thin layer of oil fat and need to be directly cracked on a pan over a very slight layer of oil fat. You can cook them sunny side up by frying it partially or cook it on both sides for frying it completely.

• Baked: Baked eggs are much healthier than the above-mentioned methods as there is no use of oil or other fats, so you need to put the egg on a flat pan and cook it in the oven until it gets cooked and perfectly set. 

• Scrambled: This is the process of cooking, egg into a mashed form. This cooking can require some extra items such as oil fat and vegetables, and other taste enhancers. Many people cook by adding veggies to it and it is moreover mashed eggs you can say.

• Omelette: It is a process of cooking an egg by beating it from a spoon or an egg beater, to formalize into one and then pouring on a thin oil layer on the pan to give it a puffy and flaky texture called omelette.  

• Microwave: In a microwave, there are many styles and dishes that can be modified, and eggs can be cooked in several ways in an oven. It takes very little time to cook in the microwave than to cook it on a stove or gas burner. But cooking an egg while it is in its shell can create pressure in it and eventually it can explode.

 An egg is hard to digest if it is uncooked, but cooking it makes an egg digestible and tasty because it makes it eatable. Contact Tapasya Mundhra and the team, to consult the best nutrition advice if you are on any precise type of diet, or you want to see some good results. Tapasya Mundhra is an expert nutritionist and personal consultant for diet and nutrition as well, apart from this she is also titled a wellness coach because she has studied arts in acupuncture and acupressure. 

Visit their website to connect Tapasya Mundhra and team for booking your consultation session, to experience the modification and new facts that you can apply in your diet and routine which can give you amazing health results. They also provide personalized sessions at reasonable costs which is a value for money deal, which will proffer you a revitalization and a positive attitude toward your lifestyle.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

After the pandemic has counted high, the chances of PTSD have tolled vastly on mental health as this is a pandemic hand many have lost their loved ones in this disaster. This contagion state has created a fear or shock or trauma on everybody’s mind to outcome the chances of PTSD. There are some immense side effects of PTSD that can be seen in a patient such as:

• Inadequacy in maintaining positive interpersonal bonds 
• Hard to trust any individual 
• A chronic sensation of fear, anxiety, and stress
• Less self-esteem and confidence
• Societal isolation  
• Harming yourself
• Behavioural and suicide thoughts  

If this PTSD condition is not treated well in time, it can show these side effects which can be worsened by passing time and can have some serious conclusions. Psychiatrists and mental health service providers have now taken a peak treatment to cure PTSD as it has got more chances of occurring on people as this pandemic has taken a toll on mental illness, so there are techniques and proper counselling sessions taken for reviving back the patients from this problem.

Conceding Best Personal Counsellors for Healing PTSD – Grouped or personal Counselling is the best for the aiding of mental illness like PTSD, so to achieve this successful remedy, you need to contact some of the best medical and mental practitioners who are masters in the method of personal counselling. They have all the accurate study and psychological reading abilities that will help you to come out from this traumatized condition of PTSD, so take a quick decision to see your nearest personal counsellor if you are suffering from this problem.

Tapasya Mundhra is an experienced health expert and nutritionist, that believes that the mind should be kept clean and healthy from all the negativity. You can call her the synonym for fitness and nutrition. Tapasya Mundhra and the team offer personalized counselling sessions to cure the havoc of PTSD and help their patients to bring them back to normal mental health. Their team is more or less, like an expert package that will seek your help in finding a definite purpose for your mental illness positively. The most important thing is that they have a variety of counselling sessions on very reasonable packages and prices, as they believe in giving value for money results. Contact Tapasya Mundhra and the team to conclude your search for mental curing and explore the unexpected positive consequences.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

Here are 8 ways you can shape your own health care plan and have more control over you and your family’s health starting today.

• Eat Organic Food – Choose foods (organic when possible) such as fresh fruits and vegetables, lean meats, and fish as the basis for your diet. Limit foods that are high in salt and processed sugar. When you snack, opt for filling but low-calorie foods such as applesauce, skim milk, low-fat yogurt, cheese, and crackers. Cut excess fat from your diet by choosing skim milk, margarine rather than butter, and reduced-fat salad dressings, and bread. Moreover, healthy food will increase your immunity if you feel sick due to covid sysmptoms.

• Consult Dietician –  If you think you may be pushing the upper limits of a weight that is healthy and are not sure what your proper weight should be, consult your dietician, you can consult with a weight loss and healthy diet dietician for suggestions about how many pounds you need to lose through healthy eating plan.

• Yoga – Studies have shown that obesity and weakness can lead to long-term health problems such as diabetes, heart disease, gout, high blood pressure, and a lot of other problems that require long-term medication, and medical care. These conditions are also not very much fun to live with and will permanently change the way you are able to live your life.

• Exercise – Making physical activity a way of life can change your life for the good. The secret is to find an activity that you like to do and do it. Walking, swimming, gardening, cycling, aerobics, weight lifting or jogging will make your heart healthier. Remember to set a goal that is well within your reach. Start small and if the amount of time you exercise stays small, that’s still better than no exercise at all. Every day walk will make you feel better mentally and help you be better able to cope with life’s big and little stresses.

• Get Proper Rest – 6 to 8 hours of sleep during each 24- hour period is best. Your body really does need this downtime to recuperate and regenerate. Staying well rested greatly improves your body’s ability to fight off contagions on its own without the help of over-the-counter or prescribed medications.

• Filter Your Water – A variety of water filters is available at most local hardware stores or online. Installation is generally pretty straightforward for those who are mechanically inclined, or you can get recommendations from the supplier for a company that can install it for you. Filtering contaminants in your drinking water can stop a problem before it ever starts.

• Use a Fresh – Many health problems have their origins in breathing airborne pollutants that are found in the cleanest of homes. Household dust, dust mites, mold, and mildew spores and pet dander (to name a few) are all well-known allergens for those who suffer from respiratory conditions such as allergies and asthma. Moreover, covid is spreading outside so take precautions and use a mask. And because many bacteria and viruses attach to these airborne particles, cleaning the air with a high-efficiency filter is a proactive way to reduce the chance of flu catching you.

• Remember to Laugh – Usually, we put extra weight on our body due to undue stress and tension. So don’t stress on small or big issues other wise it may lead to bad eating habits. Find a reason to laugh every day.? Laughter is a wonderful way to relieve stress. And relieving stress improves your health and your attitude about life. Besides laughter is contagious, and it’s also free of cost.

The suggestions in this article are from famous dietician Tapasya Mundra, if you take them seriously, you can exercise more control over your health and well-being starting right now. The old saying is still true–an ounce of prevention is worth way more than a pound of cure. For more info follow and contact her today.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

What are the benefits of Lymphatic Drainage Therapy?

• Body Detoxification – To say it more prosaically, our bodies are floating in a sea of cellular garbage and toxic organisms, and those are getting in from our food supplies and atmosphere. Lymphatic drainage helps protect the liver and kidneys and filter away any residuals and keep our systems safe. 

• Immunity-Boosting – The lymphatic system is concerned with the immune response which includes the spleen and thymus as well. The spleen is the circulatory system’s point of distribution which points out the intruders to the immune system. Differentiation of immature immune cells takes place in the thymus. Lymphatic drainage therapy helps stimulate the flow of lymph through the lymph glands, thymus, and spleen, all of which are situated at the heart of our immune response. It is a great therapy for a person who suffers from repeated cold and flu, precisely, has a weak immune system.

• Vitality And Rejuvenation – Lymph plays a primary role in circulating blood to the circulatory system. Capillaries are continuously reabsorbing fluid in the interior of the circulatory system, regardless of the pressure. In the absence of the lymph system, the blood will get thick, oily and murky. The key factor in lymphatic drainage therapies is, more oxygen and nutrient-dense blood is delivered to the cells of the body, along with extraction of toxins. It also gives a safe, hydrated glow to the eyes, providing it with a glow of vitality.

• Increases Recovery Speed – Injury to soft tissue usually induces swelling and discomfort, among other complications. Lymphatic draining speeds regeneration. Often it promotes the production of proteins that promote tissue regeneration, raises the supply of capillary levels, and supplies additional minerals including magnesium to the system.

• Sinus And Congestion – Did you know that lymphatic drainage can be performed on your face? It is one of the most calming activities you can do, aside from being immensely beneficial to your sinuses. When a professional Lymphatic therapist operates with your “fluid body,” your whole body experiences an alpha wave state, which is close to that of deep meditation. It’s especially effective for regularly blocked ears and noses, tonsillitis, earache, and headaches.

• Painless And Relaxing – The gentle pressure needed for lymphatic drainage treatment, as well as the highly relaxing condition it induces, are two of the most significant advantages. It’s worth noting that lymphatic drainage treatment is not the same as remedial relaxation, there’s no kneading and no oil involved, yet it may provide significant effects with only one session, including relaxing a stiff neck or calming a sore lower back.

• Better Flow Of Fluids – Lymphatic drainage treatment transfers blood, which is helpful for swelling. Swelling can be uncomfortable, unsightly, and simply unpleasant for certain individuals. It can be temporary, like the classic “Cankles” associated with breastfeeding, or it can be chronic, like the one associated with venous insufficiency, lipoedema, or lymphoedema. Lymphatic drainage treatment, when correctly applied, is widely recommended for any form of swelling and can increase the quality of life.

Lymphatic Drainage Therapy is a hands-on treatment that’s rightfully termed as, One solution for different problems. If you wish to know more about the therapy and understand how it can help your particular area of concern, connect with us.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

How To Celebrate Every day as an International Day of Happiness?

• Focus On Positive Thoughts – The most important decision you will make this day – and every other day – is how you are going to feel. The only thing you can really control in life with any amount of certainty is yourself.  You cannot control your spouse, children, coworkers, just about any other living person on earth, or even the dog. Sometimes we don’t even really control ourselves very well, but for gaining happiness we must focus on positive thoughts.

• Eat Healthy And Exercise Daily – Do you know that our eating habit and exercise is directly related to our thoughts? A healthy mind stays in a healthy body and this means we must eat nutritious food and exercise regularly to stay healthy, fit, and happy.

• Meditation – So why not exercise your power to make decisions and meditate daily to be happy today? Everyday half an hour of meditation works wonder suppose if your spouse wakes up cranky today don’t let that change your happy outlook. Give them their space to be cranky because that is what they have chosen for their day. Respect their choice but don’t let it change yours. Just let them go about their cranky morning and you get on with your happy day. Decide to be happy today. Just because you have a stressful job, cranky infant, or high-strung boss does not mean you don’t have the ultimate power to determine what you want for yourself today. Don’t lose your power to decide just close your eyes and meditate. Follow breathing exercises, with deep inhale and deep exhale this works wonders in releasing negative thoughts or blocked thoughts. Just follow meditation and enjoy your day.

• Happiness Is A Choice – Always remember happiness is a choice.  Taking the incredible choice to be happy is important for starting a happy day and don’t let anyone or anything get in your way. If you feel the power of your choice slipping away take a few minutes for yourself to regroup. Simply find a place to be alone, take a deep breath, and remember you have this under control because it is up to you and you have made a decision. How you feel today is your choice. This is your day and always remember your choice. 

• Be Kind And Help Others – You are a greater help to others if you have a calm and peaceful demeanor about yourself. You will feel calmer and more peaceful if you do not take other’s comments or judgments personally and simply decide on helping and forgiving others. 

• Thank You – The biggest gesture of happiness. the more you are thankful to God and the universe the more happiness you will attract to your life. No matter whatever situation you are feeling thanking others will always minimize your hurts and pain. Moreover, you will keep yourself away from negative emotions like jealousy, anger, and greediness.

We must celebrate every day as an international happy day by keeping the above grounds in our minds. Tapasya Mundhra is a famous dietician in Delhi and you can visit her to tell her what challenges do you face that make it difficult for you to maintain your happiness throughout your day? For more info about the happiness program and other nutrition diets and regimes, you can visit her site TapasyaMundhra.com and can follow her regularly.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

First things first, what is an Omega-3 fatty acid? It is a type of fat that our body cannot form. We can get the omega-3 fatty acids we need from the foods we eat.

There’s one form of fat that you wouldn’t want to cut down on when it comes to fat: omega-3 fatty acids. Two main ones—EPA and DHA—are present mainly in some fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is present in plant sources such as nuts and beans. Not only does your body require these fatty acids to function, but also to provide with some essential health benefits.

For starters, there is no standard test to diagnose an omega-3 deficiency. Although, there are plenty of ways to analyze the current status of omega-3 levels. Here are some of the potential symptoms that point towards and omega-3 deficiency.

• Skin Dryness And Irritation – In case the body lacks omega-3 fats, it would show on the skin. This is especially visible on sensitive and dry skin. An increase in the acne quantity can be a clear sign of omega-3 deficiency in some people. When your body has omega-3 content at an optimum the level, the skin is sure to suffer less dryness, irritation, and better moisture. Taking omega-3 supplements can minimize sun exposure, dryness, and itchiness of the skin. This eventually points to the fact that dryness, increased acne, and redness may be a sign of omega-3 deficiency.

• Depression – Omega-3 fats are important for the human brain and have neuroprotective and anti-inflammatory effects. Omega-3 can help cure neurodegenerative and brain problems such as Alzheimer’s disease, epilepsy and bipolar disorder. Numerous studies have shown that there is a link between a poor omega-3 status and a high rate of depression. People who suffer from depression are often noted to have low omega-3 status as well. Hence, they are provided supplements to fulfil the demand and requirement of Omega-3 fats.

• Dry Eyes – Eye moisture and tear production are all a part of the eye health. Omega-3 plays a major role in maintaining eye health. Often healthcare providers prescribe omega-3 supplements to address the eye health issues.

• Joint Pain And Stiffness – Osteoarthritis or similar joint troubles are often caused by omega-3 deficiency. In this case, the cartilage that covers the bones tends to break down. It has been observed that one of the reasons for this tearing down points towards deficiency of Omega 3.

• Changes In Hair – Omega-3 fats help with the skin lustre and glow, they also help keep the hair healthy. Any kind of change in the density, integrity, and texture of the hair is often indicated as a repercussion of low omega-3 content in the body.

So, how do you confirm an Omega-3 deficiency? Well, there is no standardized test. However, some lab tests that clinicians use can help evaluate the blood fat composition and help address this deficiency to some extent.

Another question that is sure to pop up is, how to improve the status of Omega-3? The best way to improve the omega-3 status is by increasing EPA, DHA, and ALA intake. Another route can be adding omega-3 supplements, however, be sure to get doctor’s consultation before starting any supplements.

Omega-3 deficiency is a condition where the body receives inadequate omega-3 fats. This happens due to insufficient intake over a while. The easiest way to improve your omega-3 status is by eating more foods rich in omega-3 fatty acids. Fatty fish, seafood, and shrimp contain omega-3 fatty acids, while some plant oils have ALA. You will get omega-3 fats from supplements made from seafood and algae.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/