You need to understand that your health is important. With all those late nights and hectic weekends, you spend shopping for your wedding, you need to take care of yourself. Instead of taking the wrong path to achieve a toned body, it is essential for you to switch to a healthy lifestyle. Not only you will gain ample energy to make it through the hectic days but will also have improved immunity.

WHAT’S A GOOD DIET PLAN FOR AN INDIAN BRIDE?

How do you want to be like during your wedding? Full of energy and fit, right? Along with working out, you have to take care of what you eat. Add fruits, vegetables, and ample water to your daily diet. Yes! To lead a healthy lifestyle, you need to eat right to bring positive changes to your body.

Listed below are some of the pre-wedding diet secrets that you must know and follow:

COCONUT WATER: Nothing beats ‘Nariyal ka Paani’ to achieve glowing and radiant skin. You can easily add it to your diet, coconut water comes packed with nutrients that gets your skin and hair look great.

WATER: Yes! You must have heard this a million times but that is because it is important. 2 bottles of water a day is enough to keep your body hydrated and flushes out all toxins. You must add this to your bridal diet for glowing skin. Not only does it help quench your thirst but also keeps your body just enough energy to get through the day.

MOM’S COOKING: It is important to stay away from oily or processed food. You must eat homemade food, also you are going to miss your mom’s cooking anyway post the wedding. Might as well enjoy it while you can! Not only will it help you savour the moment but will also help you stay on the healthy path.

SAY YES TO BROWN: You will be required to add brown colour to your diet chart. Include brown rice and multi-grain bread in your bridal diet to lead a healthy lifestyle.

MINI-MEAL OF THE DAY: It is important for you to have the fruit in the morning, within 5 minutes of waking up. With an hour’s interval, you can eat whatever you feel like milk or a cup of tea.

ENJOY A HEAVY BREAKFAST: You need to understand that your metabolism is at its highest in the morning, this is why you need to have breakfast like a king. Sure these habits may not be easy to keep up with, your taste buds and body will practically beg you to fulfil your cravings. You need to push yourself through and enjoy a heavy breakfast and a light dinner.

Related: The Herbal Way to Shed Some Extra Kilos

Keep these in mind to lead a healthy lifestyle. This way, you can boost up your immunity, feel the wave of energy every day, and will not have to fight those cravings anymore. Understanding willpower is easy, especially when it comes to food- think about the benefits. When you are the bride, imagine the way you want yourself to look on your big day. You will get motivated enough to bring changes to your diet.

If you wish for more guidance on planning your pre-wedding diet, connect with the best nutritionist in Delhi, Tapasya Mundhra. With a proper diet, you can efficiently achieve the perfect shape.

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/

• Veggies for Breakfast – Green veggies like spinach, kale, green leafy veggies, smoothies, berries, and yoghurt are some nutritious options to start your day with. You can make a salad bowl or prepare a green smoothie. It’s a great way to start your day.

• Start your day with a Protein-based breakfast – Being the first meal of the day, your breakfast must be healthy. It should provide you with energy and also prevent you from snacking unhealthy. Eggs, overnight oats with some dry fruits and seeds, greek yoghurt with some fun topping, are all amazing protein-rich breakfast ideas.

• Hydration – The importance of water can never be avoided and doesn’t need an explanation, no more! We all are well aware of what lack of water can do to your body, to the skin, so why go the dehydration path. Start your day with a glass of water, before breakfast. Post breakfast, fill up your water bottle, or have a jug of water kept close to your reach so you are reminded of drinking water, all through the day. You can also use water reminder apps that tell you when it is time for you to drink water. 

• Meal prepping and planning – Tired and hungry in the morning? You may lack the zeal to invest time and effort into thinking about what to cook today! So, be sure to plan ahead of your time. Planning ahead of time avoids last-minute hassles. Your journey to becoming and adopting healthy habits requires planning and deciding ahead of time. 

• Regular Exercise – One can’t stress enough the importance of physical activity. However, the sedentary lifestyle has made most of us couch potatoes and too lazy to invest our time and energy in physical activities and exercises. If working out seems like too much work, try starting with brisk walking. Set your body and your mind for regular exercises gradually. 

While we understand that you have already planned your day! Your today’s work, to-do tasks for the day, and are feeling occupied, you must understand that amidst the busy schedule, it is important to take some time out and take a break, have your lunch, take a stroll, and wherever possible incorporate the fitness goals. 

Your health is the biggest asset you have, if you don’t maintain it all the other things in your life will come crumbling down on you. If you are unsure of what to eat, what to avoid, or have a particular health goal that you wish to discuss with an expert, then you can contact me. I’m your wellness coach and dietician friend that can guide you towards a healthy 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/

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/

These foods include a high amount of meat contents, in the form of processed and raw meats, organ meat, fried foods, added fats. These food contents could be highly dangerous to your health as it is so delicious, if you’re not paying attention. These foods had been linked with high rise in diseases such as Heart disease, diabetes, kidney disease, cancer, stroke, and mental decline. More than 50% of people in this lifestyle has been linked with high blood pressure, and other health issues. The dietary lifestyle with these consequences could be worse on your health part, and you should be more mindful and selective when following these. One thing could be to add more consciousness, and more veggies in your diet, to make your Soul food healthy.

As this goes traditional, this does not mean cutting totally on Soul food. They are not unhealthy as a whole, and this could be achieved with a little modification in the dietary styles.

How to customize your Soul Food diets for utmost health benefits? Due to health reasons, instead of focussing on high table full content, you can make your way to the plate cut and shifting to more veggies, which have high nutritional value and highly health beneficial. With a little of dietary increments and consciousness, you can make your way to traditional, and cultural practices of preserving its nutritional value. Cutting on health risks, doesn’t mean your cutting on this cultural diet entirely. You can make your healthier diet by maintaining flavor, richness, and cultural traditions. 

• Choose consciousness with more plant based products and Veggies: Your first major goal should be to cut meat based diets to eating it in less quantities and more seasonal than usual. In place of this, you can transform your major diets to plant based veggies that include leafy greens, okra, watermelon, whole grains, and black-eyed peas. This change has been linked to moderate body weights, decreased heart diseases, and decreased mortality rates.

• Take more Whole Grain Diets: It has been countlessly recommended to increase food intake in terms of whole grain products, which include whole wheat, brown rice, oats, sorghum, millet, fonio, and barley. This can effectively lead to weight management, healthy guts, and cut the disease risks of type 2 diabetes, heart disease, and even colorectal, pancreatic, and stomach cancers. Sometimes being conscious about soul foods, and choosing not to take macroni, cheese, and corn breads could be beneficial as they cut the amount of whole grain components, and hence is less healthy than whole grain based products. 

You can customize your diet, with more consciousness in the Soul Food intake, which would increase both the traditional and cultural value in the terms of food, and health benefits gained from them.

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/

A diet program or diet plan should be customized since this is an individual issue. Using and following other complicated programs may not work well for one while worked best on others. Try not to complicate your diet, simplify it, and soon you’ll get the ideal weight and health that you are trying to achieve.

Portion Control Tips for Effective Diet Plan: You may be in doubt how these 7 t tips could actually help you make your life a success – but actually, it could really help you achieve that goal of losing weight in a healthy way without the need for a hard-to-follow diet regimen mostly found on the Internet.

• Determination
• Study on lifestyle
• Calculate your Illness
• Understand Your Food Intake
• Detoxification
• Exercise
• Modify Sleep Pattern

Let’s discuss it in a more detailed manner; so, you’ll understand it better.

To let you understand why your diet plan failed you and how you could do the same program again and succeed with the help of the 7 portion control tips are outlined herein.

• Determination – In any goal in life, one must have the real drive to fulfill and achieve its goal. Tell yourself that you could do it and believing that you would see results in a matter of time. This would set your body to the idea of losing weight without pushing so hard and trying so badly.

• Study Your Lifestyle – No matter how hard you rigidly follow a diet plan, if you are having vices and a lifestyle that contributes to the failure of your program – there is no way you could get that scale down. Sleep well, eat on time and forget smoking and hard liquor drinking.

• Underlying Diseases Or Illness – Any health-related issues should be ruled out first before following any diet plan or diet regimen. If neglected, the situation may become more severe and complications may arise.

• Understand Your Food Choices – Funny but most programs on the Internet do focuses on specific food groups and thus made a dieter become an instant pure vegetarian. Again, these programs may be working well for others but could not be for everyone. Know your food choices and just see if what you are eating is healthy and nutritious. If not, try to lessen, if not to totally avoid eating unhealthy food. More water intake is recommended and if you don’t eat much fruit; you have to start to at least include 1 or 2 types of fruits. Remember not to deprive yourself of eating; the diet does not mean starvation. You need food to supplement everyday nutritional needs.

• Detoxification – The first rule that must be done before starting a diet plan. Cleanse the toxins away either through fasting or go on a week taking fruits only. Eat fruits that are known rich in fiber to help you flush out unwanted fats and bad cholesterol.

• Exercise – At least try to follow a simple routine to sweat out fats. Forget those military exercises that could burn you out. Following simple exercises that would not make you crave food. Most dieters forget this simple principle in following a simple diet plan.

• Modify Sleep Pattern – Having enough sleep is essential to make your diet a success. Without healthy sleep, your body would not be able to adjust to the changes that are related to your diet plan. This way your body will steadily accept the results of your diet.

Everything is possible and anyone could achieve a healthy diet. Follow these amazing 7 portion tips to help your diet works. Tapasya Mundhra is a famous nutritionist and dietician in Delhi and you can visit her to attaining the perfect body. For more info, you can visit her site TapasyaMundhra.com.

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/