Santosh Chinchane’s Post

Surviving the scorching summer? Three important Tips 1. Drink up: 🥤 H2O - add citrus fruits to make it fun 🥤 Coconut water - filled with electrolytes for long beach days or intense workouts 2. Keep it "Fresh" 🍉 Watermelon - high water content and vitamin A/C 🍌 Bananas - filled with potassium & great for breakfast 🥑 Avocado - healthy fats and delicious! 3. "Summer-ise" your salads 🥗 Opt for cold salads - like a Greek salad with Feta cheese 🥗 Add fruits - pomegranate or fig add a sweet touch 🥗 Citrus dressings - add a fresh, tangy twist to any salad Stay cool, hydrated and fuelled this summer with these tips. What are some of your favourite summer snacks or meals that keep you energised and ready to conquer the heat? Let us know below!

These are 4 things our client Raeesah did. Just 4. And she lost 3.5kg in a few weeks 1. Go to bed 30 mins earlier than you do. By getting better sleep, you will manage hunger levels better the next day. But, if you lift weights, you also boost chances of FAT BURNING as opposed to MUSCLE BURNING! Get your sleep. Prioritize it. And burn fat. 1. Look at your current Protein intake, and double it. Have an extra egg. Have an extra tablespoon of Greek yoghurt. Have another tablespoon of chicken curry. Have a full tin of tuna as opposed to half.  1. Eat fruits and veg you ENJOY! Dont just wolf down any old veggies. I like Spinach, mixed leaf salad packs, avocados, citrus fruits, bananas and pears. So I have these often. The reason you aren’t getting enough fiber and nutrients in, is because you are forcing down ‘health’ foods you don’t enjoy. If you dont like chia seeds, STOP EATING THEM. 1. Go for a walk everyday. Go outside or go on a treadmill and walk. Start with 10 minutes everyday. After 2 weeks, increase it by 5 minutes. Or, walk from room to room in your house. It doesn't cost anything. Put a podcast on, walk from room to room, and get the steps in.  There. 4 Simple things that you can absolutely do. Got a question? Pop it below

Beat the 3pm Slump With Nutritious Snacks 🥑 That afternoon energy dip can make doing just about anything feel like a chore. We can find ourselves craving sugar and caffeine to power through. Sound familiar?☕️ If we correctly nourish our body and brain with balanced breakfasts and lunches to sustain steady energy levels throughout the day and the 3pm slump disappears. All afternoon long you’ll have stable energy levels with no crash and burn! 🔥 If you feel peckish, whip up protein-packed snacks full of fibre and healthy fats. 🥜 These will balance blood sugar and keep hunger at bay for hours. 🍏 For example apples 🍎 or celery 🥬 with nut or seed butter. A small smoothie bowl topped with nuts, seeds, oats and berries. 🥝🍓 Veggies dipped in hummus. Avocado 🥑on a slice of wholemeal toast. Greek yogurt topped with almonds 🥜 and cinnamon. For sweetness minus the sugar surge, go for fresh fruit with nuts or seeds. Strawberries 🍓 with a few dark chocolate chips. 🍫 Or peanut butter balls made with dates 🍇 and oats. Delicious wholefood snacks that fuel you, not leave you foggy. 🌫️ Dodge the refined carbs and sugary treats. Prevent the fatigue, cravings and slumps. Stay focused plus energised well past 3pm. ⏰ What is your go to afternoon snack?! 👇

Need more energy? Consider kickstarting your day with a nutritious breakfast. Eating in the morning not only provides a vital energy boost but also enhances concentration, alertness, and overall mental performance. Whether you're already a breakfast enthusiast or need a nudge to incorporate it into your routine, we've got you covered with some quick and healthy grab-and-go options below! 🥚Boil a batch of eggs at the beginning of the week. Grab one or two on your way out for a protein-packed breakfast. 🥜Combine a mix of your favorite nuts such as almonds, walnuts, and cashews with dried fruits like raisins, cranberries, and apricots. Portion them into small snack-sized bags for a convenient on the go option. 🫐Combine cottage cheese with fresh fruit like pineapple, peaches, or berries. It’s a quick and protein-rich option designed to fuel your hectic mornings. Remember, a nourishing breakfast sets the tone for a successful day! 🌅💪 #breakfastideas #healthystart #wellnessjourney

Period cravings got you spinning? Skip the salty snacks and sugary treats that can worsen cramps. Opt for mood-boosting munchies like dark chocolate and nuts instead. Sip on herbal teas for soothing relief." Load up on iron-rich leafy greens, whole grains for steady energy, and bananas to beat bloating. With some meal prep magic, turn your cycle into a tasty opportunity to nourish your body. Remember, when it comes to period cravings, it's all about finding the perfect balance between comfort food and cramp relief.

🍳 Rise and Shine with Breakfast! 🍳 Starting your day with breakfast kickstarts your metabolism! While intermittent fasting has many benefits, skipping breakfast just out of convenience might not be the best choice. Prioritize nourishing your body to fuel your day! 💪🌅 Here are few breakfast options! 🥣 Chia Seed Pudding: A creamy blend of chia seeds and almond milk topped with fresh berries. A sweet and satisfying start! 🥑 Avocado Toast: Mashed avocado on gluten-free bread, seasoned with salt, pepper, and a squeeze of lemon. Add veggies for extra crunch! 🍓 Smoothie Bowl: A vibrant blend of spinach, berries, banana, and almond milk, topped with coconut flakes and chia seeds. Freshness in a bowl! 🥥 Coconut Yogurt Parfait: Layers of dairy-free coconut yogurt, gluten-free granola, and tropical fruits like mango or kiwi. A tropical treat to kickstart your day! 🍠 Sweet Potato Hash: Sautéed sweet potatoes with bell peppers, onions, and your choice of protein. Seasoned to perfection for a hearty morning meal! Eating a balanced breakfast kickstarts your metabolism and helps stabilize blood sugar levels, which in turn supports hormone balance throughout the day. What did you have for breakfast today? Share with us in the comments! #gainwellness #Stress #sandiego #hormones #gainwellnesscenter #functionalmedicine #cortisol #breakfasttime

I have to confess... I don't remember the last time I had flu or cold. Maybe 10 years ago 🤔 And this is my secret! As a global citizen, I cook dishes from all around the world. Today I'd like to share with you one of my favourite immune system boosters: Chicken & Mushroom Curry Health Benefits: ✅ Anti-inflammatory properties ✅ Antioxidant effects ✅ Digestive health support ✅ Heart health benefits ✅ Blood sugar control ✅ Weight management support ✅ Brain health benefits ✅ Immune support Ingredients: - 2 tablespoons vegetable oil - 1 onion, finely chopped - 2 cloves garlic, minced - Fresh mushrooms - 600 grams chicken breast, cut into bite-sized pieces - 2 tomatoes, chopped - 1 tablespoon curry powder - 1 teaspoon ground cumin - 1 teaspoon ground coriander - Cayenne pepper, to taste - Salt, to taste - Water - 3 carrots, diced - 1 pot of lentils - Fresh cilantro for garnish - Coconut milk - Couscous, rice, or naan bread for serving Cost: Approx. 4 euros per portion. Instructions: 1️⃣ Heat a tablespoon of vegetable oil in a large skillet over medium heat. Add chicken and mushrooms. Fry until browned, then set aside. 2️⃣ In a separate pot, heat the remaining tablespoon of vegetable oil. Add onion, carrots, and garlic. Cook until softened, about 5-7 minutes. 3️⃣ Add tomatoes, curry powder, cumin, coriander, cayenne pepper, and salt to the pot. Stir well. 4️⃣ Pour in enough water to cover the ingredients. Bring to a boil, then simmer for 25 minutes. 5️⃣ Add coconut milk to the pot. Blend the mixture until smooth. 6️⃣ Return the mixture to the pot. Add lentils, fried chicken, and mushrooms. Stir well. 7️⃣ Simmer on low heat for an additional 15 minutes, until lentils are tender and flavors meld. 8️⃣ Serve hot with fresh cilantro, and your choice of couscous, rice, or naan bread. Enjoy! 😉 Special thanks to my friend Waseem Sami Malik who taught me to cook authentic curry 12 years ago. #GlobalCitizen #FoodieAdventure #CookingPassion

In our busy lives, a quick and enjoyable breakfast can have a meaningful effect. Oats and cereals, widely consumed around the world, may occasionally lack diversity. Delve into this blog to discover the secret to enhancing breakfast bowls with freeze-dried fruits and vegetables. Experience the enchantment as these components introduce thrilling flavors, ensuring a lively beginning to your day. https://lnkd.in/dshw2fDi

In our busy lives, a quick and enjoyable breakfast can have a meaningful effect. Oats and cereals, widely consumed around the world, may occasionally lack diversity. Delve into this blog to discover the secret to enhancing breakfast bowls with freeze-dried fruits and vegetables. Experience the enchantment as these components introduce thrilling flavors, ensuring a lively beginning to your day. https://lnkd.in/dshw2fDi

Infused Water: A Refreshing Summer Routine 🍹 As the temperature rises and summer approaches, staying hydrated becomes more crucial than ever. One way I love to keep hydrated while also enjoying a burst of flavor is by incorporating infused water into my daily routine. Here's how I do it: Choose Your Ingredients: I start by selecting fresh fruits, vegetables, and herbs. Some of my favorites include sliced cucumbers, strawberries, mint leaves, and lemon wedges. Not only do these ingredients add flavor, but they also provide essential vitamins and minerals. Prepare Your Infusion: I fill a pitcher with filtered water and add my chosen ingredients. For optimal flavor, I recommend letting the water infuse in the refrigerator for at least a few hours or overnight. This allows the flavors to fully meld together, resulting in a delicious and refreshing beverage. Stay Hydrated Throughout the Day: I make it a point to keep a bottle of infused water with me wherever I go. Whether I'm at my desk, running errands, or enjoying time outdoors, having infused water on hand reminds me to stay hydrated throughout the day. Experiment with Different Combinations: One of the joys of infused water is the endless variety of flavor combinations you can create. Don't be afraid to experiment with different fruits, herbs, and even spices to discover your perfect blend. Share the Joy of Infused Water: I encourage everyone to give infused water a try, especially during the hot summer months. Not only is it a delicious way to stay hydrated, but it's also a healthier alternative to sugary drinks. How do you stay hydrated during the summer? Have you tried infused water? Share your favorite combinations in the comments below! Let's toast to a hydrated and refreshing summer season. 🌞💧 #InfusedWater #SummerHydration #HealthyHabits