Diet Bytes

Your arteries aren’t just pipes—they're living tissue. Blockages begin with endothelial (cells lining your arteries) injury, not just cholesterol!

Bad lifestyle—junk food, stress, smoking, poor sleep—damages the inner lining of arteries, triggering inflammation and plaque buildup.

Surprisingly, excessive or intense exercise without recovery can also stress the endothelium, especially if you're already inflamed.

Protect your heart: aim for balanced workouts, anti-inflammatory foods, and stress management.
It’s not just about how hard you push—it's how well you recover and care for your body.

Boost Your Mitochondria, Boost Your Life!
Your mitochondria are the powerhouses of your cells—when they thrive, you thrive!
Poor mitochondrial health is linked to fatigue, brain fog, aging, diabetes, and even neurodegenerative diseases like Alzheimers, Parkinson's disease!

Top Hacks for Mitochondrial Power:

Eat antioxidant-rich foods (berries, greens, turmeric) - more colours more antioxidants!!

Prioritize sleep & manage stress

Exercise regularly (HIIT & strength training)

Fast smart: Try intermittent fasting

Avoid toxins (heavy metals, food colours, pesticides, endocrine disrupting chemicals etc.) & processed foods

Fuel your cells. Protect your energy. Live vibrantly!

Frozen desserts may look like ice cream, but they’re not the real deal. Unlike true ice cream made with milk, these are mostly vegetable oils, artificial flavors, and loads of sugar. That means less nutrition, more unhealthy fats, and zero creaminess. Always check the label—“Frozen Dessert” isn’t ice cream, and your health deserves better. Choose real ingredients over fake fillers!

Anemia is prevalent amongst adolescent girls and menstruating women these days. Please get your Hb levels checked regularly. Fatigue, hair fall, pale skin, dull eyes are some of the symptoms to watch out for.

Food is so much more than just fuel to survive. It is a celebration when meeting friends and family, it is a ritual when performing pujas, it is medicine when recovering from an illness, it is a memory when a flavour in your mouth reminds you of someone, it is a prayer when cooking for the needy, it is love when cooking for/with that someone special ❣️

The first sign of being unwell is the loss of appetite. We engage with life through food!

Love what you eat and eat what you love. Stop scrutinizing your diet. Eat peacefully and mindfully and your soul will be nourished!

"Self esteem = seeing yourself as a flawed person, and still holding yourself in high regard." Esther Perel

This is where our health journey should begin. Positive body image = acknowledging your weak points and flaws but still holding yourself in high regard!

Exercise and eat clean as a way of life and not to correct your physical flaws 'cause remember - you are perfect the way you are ❤️

A recent article by Abhijeet Banerjee in TOI tries to analyse why stunting is more prevalent in India than many other poorer African countries. One of the reasons mentioned is the poor intake of protein not only in rural but urban population. Our maximum calories come from grains.

As a nutritionist I wouldn't try to resolve the problem with only nuts though. We need to think dairy, soybeans, legumes, beans in addition to nuts to increase the protein in vegetarian diets.

Time to think - how much are you spending on protein in your monthly food budget.

https://timesofindia.indiatimes.com/blogs/tasing-economics/sing-is-king-a-nutty-way-to-solve-indias-protein-problem/

Make an intentional effort to add protein to every meal. In pic: Dosa made with soya keema and peas filling + curd with ground peanuts. Not traditional but yummy :)

Sharing recent studies which again prove late night eating are detrimental for metabolic health. These studies observe increase in appetite for people who eat late. Do read the article if you enjoy scientific explanations !

To reduce appetite, skip late-night snacks Two recent randomized trials found that biasing food intake toward the end of the day increases appetite and may reduce energy expenditure.