TruFIT Health’s Post

Change how you show up at work in terms of high energy by remembering basic nutrition. This is mission critical for leaders. Great day good people of Oz! it’s time to talk about the basics of nutrition. I know, I know, not the most exciting topic, but trust me, it is important. So let’s dive in. First up, we have macronutrients. These are essential nutrients that provide energy and support our bodies. They come in the form of carbohydrates, proteins, and lipids (aka) fats. Let’s start with carbohydrates or carbs. These are the primary source of energy for our bodies. And no, I’m not talking about the ones you find in sugary snacks. I’m talking about the good stuff, like grains, fruits, vegetables, and legumes. These foods give us sustained energy and keep us feeling full and satisfied. Now, not all carbs are created equal. You want to focus on whole grains, fruits, and vegetables because they are excellent sources of fiber, vitamins, and minerals. Plus, they taste delicious. So it’s a Win-win! Fiber is key for keeping our digestive system happy and healthy. It also helps us maintain a healthy weight by keeping us fuller for longer. Next up, we have protein. Protein is essential for building and repairing our muscles and tissues. But it’s not just found in meat! You can get plenty of protein from plant-based sources like beans, nuts, and tofu. Lastly, we have fats. Yes, fats are an essential part of a balanced diet. But not all fats are created equal either. We want to focus on healthy fats like avocados, olive oil, and nuts. These fats help us absorb important vitamins and minerals and are essential for brain function. #healthandwellness #fitness #coaching #outside #nutrition #carbohydrates #protein #lipids #fat #health #goodhealth #corporatehealth

Elevate your meals by choosing better options! 🌟 Making small changes to your diet can lead to big improvements in your overall health. Here are some easy swaps you can make today and their benefits: 😍 Better: Greek yogurt with fresh berries ✅Benefit: Adds antioxidants and fiber from the berries, boosting overall nutrition. 🙂Good: Greek yogurt 😍 Better: Whole grain bread with peanut butter and banana slices ✅Benefit: Provides extra potassium and vitamins from the bananas, enhancing the nutritional value. 🙂Good: Whole grain bread with peanut butter 😍 Better: Grilled chicken with steamed vegetables ✅Benefit: Adds vitamins, minerals, and fiber from the vegetables, making the meal more balanced. 🙂Good: Grilled chicken 😍 Better: Oatmeal with honey, nuts, and fresh fruit ✅Benefit: Provides additional protein, healthy fats, and fiber, making breakfast more filling and nutritious. 🙂Good: Oatmeal with honey 😍 Better: Roti with Salan + salad ✅Benefit: Increases fiber, vitamins, and minerals intake from the salad, making the meal more balanced and nutritious. 🙂Good: Roti with Salan Understanding 'better' choices doesn't mean 'good' options are bad! It’s all about making the best choices with what you have. Even small changes can make a big impact on your health. Which will you choose today? #BetterVsGood #NutritionTips #HealthyChoices #DietitianAdvice #HealthyEating #NutritionUpgrades #sheharbano #Dietitian #dietplan #diet #fyp #foryoupage #explore #reelsinstagram #reels

Boost your muscle gains with these 10 essential nutrition tips: 🔴Protein: Target 0.55-1g of protein per pound of body weight. Lean meats, fish, eggs, and legumes are key. 🔴Carbs: Fuel your workouts with whole grains, oats, and veggies for sustained energy. 🔴Healthy Fats: Support hormone production with avocados, nuts, seeds, and olive oil. 🔴Hydration: Stay on top of your game with at least 3 liters of water daily. 🔴Pre-Workout: Combine protein and carbs 1-2 hours before training for optimal energy. 🔴Post-Workout Recovery: Eat protein and carbs within 30-60 minutes post-workout to repair and grow muscle. 🔴Supplements: Consider whey protein, creatine, and BCAAs to enhance your results. Check out M Drive for clinically-tested supplements for men. 🔴Caloric Surplus: Eat more calories than you burn, focusing on quality, nutrient-rich foods. 🔴Frequent Meals: Eat every 3-4 hours to keep your muscles fueled throughout the day. 🔴Plan Ahead: Meal prep and plan to stay consistent, even on busy days. #MDrive #Driven #MensHealth #PerformanceSupplements #MensSupplements #HealthSupplements

Fasting for the festival? No problem! Boost your energy this Mahashivratri with a delicious Makhana Smoothie! This nutritious milkshake is perfect for keeping you energized and satisfied throughout the day. Ingredients: (Serves 1) Dry roasted makhana (1/4 cup) Almond Milk (250 ml) 6 soaked cashews 5 soaked almonds (without skin) 2 dates 1 banana Chopped apples and pomegranate for topping Method: -Roast and powder the makhana. -Blend milk, cashews, almonds, dates, and banana until smooth. -Add makhana powder and blend again. -Top with chopped apples and pomegranate. Health Benefits: ✅Makhana: Rich in antioxidants, helps in balancing blood sugar levels, and supports heart health. ✅Cashews and Almonds: Packed with protein, healthy fats, and essential nutrients for sustained energy. ✅Dates: Natural sweetener loaded with fiber, vitamins, and minerals for digestion and immunity. ✅Banana: Provides potassium for muscle function and energy, plus vitamins and fiber for overall health. ✅Apples and Pomegranate: High in antioxidants, vitamins, and fiber to boost immunity and promote overall wellnesss. Nutritional Information (per serving): Protein: 13.5 grams Calories: 400 Stay energized and nourished during your fast with this delicious smoothie! #nutrition #nutritionist #healthylife

Smoothie Science: Enjoy Flavor Without the Sugar Rush Smoothies are a fantastic way to pack in nutrients and enjoy a delicious, convenient meal on the go. However, many conventional smoothies, especially store-bought versions, are laden with sugar, which can cause major blood sugar spikes and crashes. Creating your own smoothie at home allows you to control the ingredients, keep your blood sugar levels stable, and stay on the path to your long-term wellness goals. Step 1: Prioritize Protein 🥚 Protein is essential for building and maintaining muscle mass as well as to keep stable blood sugar levels. It slows the absorption of sugar into the bloodstream, blunting spikes. Add a high-quality protein source to your smoothie, such as whey protein, egg whites, or Greek yogurt. Aim for 25-50 grams of protein per serving, depending on your bodyweight and goals. Step 2: Choose Healthy Fats 🥑 Incorporating healthy fats into your smoothie helps keep you satiated and supports overall health. Healthy fats slow digestion, further stabilizing blood sugar levels. Excellent options include almond butter, avocado oil, and coconut oil. These fats add a creamy texture to your smoothie. Step 3: Choose Green 🥬 Adding dark leafy greens like spinach or kale boosts the nutritional value of your smoothie without significantly impacting its taste. These greens are low in calories and carbohydrates but high in vitamins, minerals, and fiber, which aid in blood sugar control and overall digestive health. Step 4: Choose the Right Fruit 🫐 Selecting low-glycemic fruits is crucial for a blood sugar-friendly smoothie. Opt for fruits like berries, green apples, and pears instead of high-glycemic options like bananas and mangoes. Low-glycemic fruits provide natural sweetness and valuable nutrients without causing large blood sugar spikes. By prioritizing protein, healthy fats, dark leafy greens, and low-glycemic fruits, you can create a delicious smoothie that supports muscle health and maintains stable blood sugar levels. Keep these guidelines in mind the next time you create your own smoothie. #longevitypath #healthspan #muscle #nutrition #smoothie

Celebrate National Nutrition Week with a treat that’s as wholesome as it is delicious! Our Banana Dark Chocolate Cookies are not just a sweet indulgence—they’re packed with goodness. Here’s why you’ll love them: 🌾 Oats: A fantastic source of fiber, oats help keep you full and support heart health. Plus, they're naturally gluten-free! 🍌 Real Bananas: Loaded with potassium and vitamins, bananas add natural sweetness and essential nutrients to every bite. 🌰 Almond Flour: Rich in healthy fats and protein, almond flour is a great gluten-free alternative that supports muscle health and keeps your energy levels steady. 🍯 Low Glycemic Index Sugar: We use a sugar that won’t spike your blood sugar levels, helping to maintain steady energy and avoid sugar crashes. 🥥 Coconut Oil: Packed with healthy fats and antioxidants, coconut oil adds a subtle richness and supports healthy digestion. 🍫 Dark Chocolate: High in antioxidants, dark chocolate boosts mood and provides a touch of indulgence without compromising on health. These cookies are vegan, gluten-free, and free from refined sugars, making them the perfect treat to enjoy guilt-free. Indulge in the flavor of wholesome ingredients with every bite! 🌟 Check us out at www.smartcookiefoods.com #NationalNutritionWeek #HealthyTreats #GlutenFree #Vegan #NoRefinedSugar #BananaCookies #DarkChocolate #HealthyBaking #OatCookies #NourishYourBody

Ready to discover the juicy secrets of beetroot?  From its powerhouse nutrients to creative consumption ideas, let's dive in! 🔍 Benefits: - Rich source of essential nutrients Vitamins A, B6, C, and minerals like iron, potassium, and magnesium. - High antioxidant content Supports immunity, aids digestion, and may enhance brain health. - Natural energy booster Perfect for a midday pick-me-up without the crash of caffeine. - Promotes healthy blood pressure The nitrates in beetroot help regulate blood flow and lower blood pressure. - Supports athletic performance Enhances endurance and oxygen utilization during exercise. 🍽️ Ways to Consume - Raw Grate beetroot into salads for a crunchy texture and vibrant color. - Roasted Toss beetroot chunks with olive oil and herbs, then roast for a flavorful side dish. - Juiced Blend beetroot with other fruits and veggies for a refreshing and nutrient-packed drink. - Pickled Enjoy the tangy flavour of pickled beetroot in sandwiches, salads, or as a standalone snack. - Baked Incorporate beetroot puree into baked goods like cakes, muffins, and brownies for a moist and nutritious treat. ⏰ Best Times to Eat: - Morning Start your day with beetroot to boost energy levels and kickstart your metabolism. - Pre-workout Consume beetroot for its nitrate content, which enhances exercise performance and endurance. - Post-workout Aid muscle recovery and replenish glycogen stores with the help of beetroot's nutrients. - Evening Include beetroot in dinner recipes to promote digestion and support satiety throughout the night. - Snacking Munch on beetroot chips or slices for a nutritious and satisfying snack any time of day. Ready to unlock the potential of beetroot in your diet? 🌱 #Nutrition #HealthyEating #BeetrootBenefits

Are you starting a diet, but unsure what to eat to stay in a calorie deficit and lose fat? Here are some low calorie foods that come with many nutrients and keep you more satisfied. 1️⃣ Leafy Greens: Spinach, kale, and lettuce are nutrient-rich and low in calories. 2️⃣ Berries: Strawberries, blueberries, and raspberries are packed with antioxidants and fiber, yet low calorie. 3️⃣ Lean Proteins: Chicken breast, turkey, tofu, and fish are excellent choices not only because you need protein, but also because protein keeps you more satiated and takes up a lot of calories to digest, with up to 30 % of its calories expended already during digestion. 4️⃣ Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are low in calories and high in fiber. 5️⃣ Greek Yogurt (low fat): Provides protein and probiotics with fewer calories than some alternatives. 6️⃣ Quinoa: A whole grain that’s rich in protein and fiber. 7️⃣ Egg Whites: High in protein and low in calories. 8️⃣ Bell Peppers: Colorful and low-calorie vegetable options that work as a great snack by themselves or with a low calorie dip. 9️⃣ Cucumber: Refreshing and low-calorie for snacking like the above. 🔟 Melons: Watermelon, cantaloupe, and honeydew are hydrating and low-calorie fruits. There you go. If you need more help constructing a systematic plan for your nutrition, with calories and macros planned to your needs, DM ”TRANSFORM” and I send more details. #calories #lowcalorie #caloriedeficitdiet #lowcaloriediet #lowcaloriefoods

Nutrillion wishes you a very Happy Mahashivratri Let's have a look at various foods that one can incorporate in their fast in Mahashivratri: 1. *Fruits*: Include a variety of fruits like bananas, apples, and oranges for natural sugars and vitamins. 2. *Dry Fruits*: Opt for almonds, cashews, and raisins for energy and essential nutrients like magnesium and iron. 3. *Millets*: Cook a wholesome meal with millets like amaranth, barnyard millet for complex carbohydrates and dietary fiber. 4. *Dairy*: Incorporate dairy products like yogurt or paneer for protein and calcium. 5. *Potato*: Prepare a dish using boiled or roasted potatoes for carbohydrates and potassium. 6. *Hydration*: Drink plenty of water throughout the day to stay hydrated and aid digestion. *Timing*: Space out your meals and snacks to maintain steady energy levels throughout the day. Nutrillion offers a perfect blend of tradition and nutrition for Mahashivratri. Celebrate Mahashivratri with our personalized nutrition clinic Nutrillion, where taste meets nutrition! #festivalseason #festivals #mahashivratri2024 #mahashivratri #blessings #spirituality #bhaktiyoga #bhakti #gratitudeattitude #happiness #healthandwellness #healthandnutrition #foodandnutrition #hydration #fasting #weightloss #healthyliving #genetictesting #guthealthmatters #guthealing

Your DIET is your BANK ACCOUNT 🌟 GOOD FOOD CHOICES are GOOD INVESTMENTS 🌟 A well-planned Diet can help maintain a HEALTHY HEART. Here are some beneficial foods and nutrients for good Hearth-Health. ❤️Heart-Healthy Foods:❤️ 1. Leafy Greens (spinach, kale, collard greens) 2. Cruciferous Vegetables (broccoli, cauliflower, Brussels sprouts) 3. Berries (blueberries, strawberries, raspberries) 4. Legumes (lentils, chickpeas, black beans) 5. Nuts and Seeds (almonds, walnuts, chia seeds) 6. Whole Grains (quinoa, brown rice, whole wheat) 7. Avocados 8. Olive Oil 9. Flaxseeds 10. Fermented Foods (kimchi, sauerkraut, yogurt) Key Nutrients for Heart health :❤️ 1. Fiber 2. Antioxidants (vitamins C and E, beta-carotene) 3. Potassium 4. Magnesium 5. Omega-3 fatty acids (ALA) 6. Vitamin K 7. Folate 8. Vitamin B6 Heart-Healthy Diet Tips:❤️ 1. Emphasize whole, unprocessed foods 2. Limit saturated and trans fats 3. Choose low-sodium options 4. Incorporate healthy fats (avocado, olive oil) 5. Drink plenty of water 6. Limit added sugars 7. Cook with herbs and spices instead of salt Specific Foods for Heart Health:❤️ 1. Lower Cholesterol: oats, barley, almonds 2. Blood Pressure Control: leafy greens, beans, lentils 3. Inflammation Reduction: berries, turmeric, ginger 4. Improve Circulation: citrus fruits, beets, garlic Supplements that can be Considered: 1. Omega-3 fatty acids (ALA) 2. Vitamin B12 3. Vitamin D 4. Coenzyme Q10 (CoQ10) Dr Nidhi Budhraja NIDHIVAN- Inner Healing Therapy www.nidhivan.org #nutrition #food #hearthealth #diet #mindfulness #drnidhibudhraja #health #innerhealing