dietitiangarima-blog

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Intuitive eating is a philosophy of eating that makes you the expert of your body and its hunger signals. Essentially, it’s the opposite of a traditional diet. It doesn’t impose guidelines about what to avoid and what or when to eat. Instead, it teaches that you are the best person — the only person — to make those choices.

Intuitive eating is an eating style that promotes a healthy attitude toward food and body image.

Trusting diet books and so-called experts about what, when, and how to eat can lead you away from trusting your body and its intuition.

To eat intuitively, you may need to relearn how to trust your body. To do that, you need to distinguish between physical and emotional hunger:

* Physical hunger. This biological urge tells you to replenish nutrients. It builds gradually and has different signals, such as a growling stomach, fatigue, or irritability. It’s satisfied when you eat any food.

* Emotional hunger. This is driven by emotional need. Sadness, loneliness, and boredom are some of the feelings that can create cravings for food, often comfort foods. Eating then causes guilt and self-hatred.

Intuitive eating interventions also have good retention rates, meaning people are more likely to stick with the program and keep practicing the behavioral changes than they would be on a diet.

The bottom line

With intuitive eating, how you eat is just as important as what you eat. Letting your own internal cues of hunger and fullness guide your eating can lead to improved body image and quality of life.

#intuitiveeating #intuitiveeatingjourney #eathealthy #fitnessmotivation #fitnessgirl #healthyfood #healthylifestyle #dietplan #dietcoach #dietkenyangpremiumcoaching #bodyneeds #whatyourbodyneeds #dietitiansofinstagram #dietitianapproved #vegandietitian #govegan🌱#nutritionisthekey #nutritionist #garimagoyal #dietitiangarima #creatinghealthylives

[dietitiangarima-blog]

World Mental Health Day is observed on October 10 every year. The day is observed to spread awareness about mental health issues around the world and mobilize efforts in support of mental health. This year, the theme of World Mental Health Day is "Suicide Prevention". World Mental Health Day is supported by World Health Organisation. According to the health body, "Every 40 seconds, someone loses their life to suicide." Suicide is the principal cause of death among people 15 to 29 years old, the WHO said.

Mental health refers to your emotional and psychological well-being. Having good mental health helps you lead a relatively happy and healthy life. It helps you demonstrate resilience and the ability to cope in the face of life’s adversities.

Your mental health can be influenced by a variety of factors, including life events or even your genetics.

There are many strategies that can help you establish and keep good mental health. These can include:

* keeping a positive attitude

* staying physically active

* helping other people

* getting enough sleep

* eating a healthy diet

* asking for professional help with your mental health if you need it

* socializing with people whom you enjoy spending time with

* forming and using effective coping skills to deal with your problems

I hope this helps. Tag a friend who needs to read this.

Much love,

Garima.

#worldsmentalhealthday #mentalhealthawareness #mentalhealthmonth #mentalillness #depression #anxiety #anxietyrelief #depressedquoted #stressedout #stressrelief #mediation #mediationskills #meditateeveryday #artofliving #yogagirl #dietitiangarima #creatinghealthylives

[dietitiangarima-blog]

Squats tend to get a bad wrap for being knee killers, but in reality, when performed correctly, they can actually PREVENT knee pain by strengthening the supporting muscles.

Not to mention, contribute to building a nice badonkadonk and create shapely lean legs.

BUT, do you know what is hard on the knees?

Being overweight.

2/3 of Indians are carrying excess fat and 20% of those individuals report chronic knee pain — which makes movement for fat loss even more difficult.

So if you’re worried about injuring your knees by squatting or lunging, don’t be. As long as you’re performing a safe squat variation that jives with your skeletal structure using good form, you have nothing to be concerned about.

Your greatest risk for chronic knee pain and/or injury is in being overweight.

Struggling with your diet and workout plan? Shoot us a dm and lets discuss. We would love to help you out.

#squats #squatssquatssquats #squatsworkout #legday #legdayworkout #legday🍑 #legdayexercises #squats4days #sumosquats #workoutroutine #workoutmotivation #fitnessmotivation #fitnessfreak💪 #overweight #overweightproblems #kneepain #kneepainexercises #obesity #rdtobe🍎 #dietitianapprovedcrew #nutritionistapproved #dietitiansofinstagram #garimagoyal #dietitiangarima #creatinghealthylives

[dietitiangarima-blog]

What do you think is a healthy lifestyle?

How can adding a few tips to your lifestyle make you closer to a healthy lifestyle?

How will you keep the spirit of ‘good over evil’ alive this Dussehra by diet?

Find out at

[dietitiangarima-blog]

May this Dusshera bring you the will to defeat modern day evils like junk food, fried food and other unhealthy habits! Let the goodness of healthier options help you get fitter and stronger! Team dietitian Garima wishes everyone a prosperous Dussehra.

——

#dietitian #eatfresh #eathealthy #eathealthyfood #eating #eatright #food #fattysnacks #fitspiration #fitforlife #healthiswealth #happynavratri #healthyliving #healthyfood #healthyeating #nutritionist #navratri #HappyDussehra #dietitiangarima #creatinghealthylives

[dietitiangarima-blog]

These days it's hard to open a magazine without reading about the next miracle weight loss program. But if these diets are so effective, why are there so many new ones? These 'diets' may provide short-term results, but they are difficult to sustain and, ultimately, they deprive you of the essential nutrients that only balanced eating can offer. It's easy to spot a fad diet Typically, a fad diet shares some, or all, of the following characteristics: * Promises a quick fix * Promotes 'magic' foods or combinations of foods * Implies that food can change body chemistry * Excludes or severely restricts food groups or nutrients, such as carbohydrates * Has rigid rules that focus on weight loss * Makes claims based on a single study or testimonials only. Fad diets can cause health problems Because they often cut out key foods, fad diets may cause the following symptoms: * Dehydration * Weakness and fatigue * Nausea and headaches * Constipation * Inadequate vitamin and mineral intake. The answer is a balanced eating plan Don't worry. There is an eating plan that gets results. You can achieve and maintain a healthy body weight and you don't have to cut out any foods because you can eat everything – in moderation. It's called a balanced eating plan and it's nothing new. Combined with moderate physical activity, it will change your life. For a balanced eating plan to be successful, you need to: * Eat plenty of vegetables, legumes and fruits. * Include a variety of cereals preferably wholegrain. * Include lean meat, fish, poultry or alternatives. * Include milk, yoghurts, cheeses or alternatives. * Drink plenty of water. * Limit saturated fat and moderate total fat intake. * Choose reduced fat varieties of foods where possible. * Choose foods low in salt. * Limit your alcohol intake, if you choose to drink. Once a wide range of nutritious foods and physical activity become part of your everyday routine, the idea of dieting will start to seem strange. Tag a friend who follows fad diets and needs to read this. #nofaddiets #screwfaddiets #faddietsdontwork #balanceddiet #balanceddietbalancedlife #dreambody #moderationisthekey #dietitiangarima #creatinghealthylives (at Silver Arc Mall) https://www.instagram.com/p/B3UZ1Zvleb3/?igshid=18demmyd6a4lr

#nofaddiets #screwfaddiets #faddietsdontwork #balanceddiet #balanceddietbalancedlife #dreambody #moderationisthekey #dietitiangarima #creatinghealthylives

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On this Holy Occasion of Rama Navami, I am wishing that blessings of Shri Ram be with you.🙏🏻

Your heart and home be filled with happiness, peace and prosperity. Happy Ram Navami!💐

[dietitiangarima-blog]

If your abdomen sometimes feels swollen and uncomfortable, you’re not alone. Bloating affects 20–30% of people. Traditionally, people have used natural remedies, including herbal teas, to relieve bloating. Here are 5 herbal teas to help reduce bloating:

1. Peppermint

Test-tube and human studies suggest that flavonoids and oil in peppermint may relieve bloating.

To make the tea, add 1 tablespoon (1.5 grams) of dried peppermint leaves, 1 tea bag, or 3 tablespoons (17 grams) of fresh peppermint leaves to 1 cup (240 ml) of boiled water. Let it steep for 10 minutes before straining.

2. Lemon balm

Traditionally, lemon balm tea has been used for bloating and gas.

To make the tea, steep 1 tablespoon (3 grams) of dried lemon balm leaves — or 1 tea bag — in 1 cup (240 ml) of boiled water for 10 minutes.

3. Ginger

Studies suggest that ginger tea may relieve nausea, bloating, and gas.

To make tea, use 1/4–1/2 teaspoon (0.5‒1.0 grams) of coarsely powdered, dried ginger root (or 1 tea bag) per cup (240 ml) of boiled water. Steep for 5 minutes. Alternately, use 1 tablespoon (6 grams) of fresh, sliced ginger per cup (240 ml) of water and boil for 10 minutes, then strain.

Ginger tea has a spicy flavor, which you can soften with honey and lemon.

4. Fennel

Preliminary evidence suggests that fennel tea may protect against factors that increase bloating risk, including constipation and ulcers.

If you don’t want to use tea bags, you can buy fennel seeds and crush them for tea. Measure 1–2 teaspoons (2–5 grams) of seeds per cup (240 ml) of boiled water. Steep for 10–15 minutes.

5. Chamomile tea

In traditional medicine, chamomile tea has been used for indigestion, gas, and nausea.

To make this pleasant, slightly sweet tea, pour 1 cup (240 ml) of boiled water over 1 tablespoon (2–3 grams) of dried chamomile (or 1 tea bag) and steep for 10 minutes.

The bottom line

Traditional medicine suggests that several herbal teas may reduce abdominal bloating and relieve digestive upset.

Tag a friend who needs to see this.

#bloatingremedy #naturalremedies #naturopathy #bloatingbegone #bloatingdiet #bestdietiatian #nutritionist #herabaltea #dietitiangarima #creatinghealthylives

[dietitiangarima-blog]

I know I know, it has been a hard week just like all other weeks of the year and your wait for weekend each and every week is more than the previous one. All you need is to relax, have a great food and drinks with the people who mean to you and call it a night by dancing to your favourite tunes.

Why only weekend-cheat?

I believe that cheat days should not only be on weekends. Set a goal. For example, if you had a cheat day on Saturday then your next cheat day should be next Sunday and the third cheat day should be on next week’s Monday and so on.

Set the Right Reward!

Another problem we all have when dieting is rewarding ourselves. We tell ourselves that if I end up dieting for a whole week, I would buy myself a pizza or if I lose 5 kgs in a month I would buy myself a cake. That’s completely wrong and you are rewarding yourself with all the wrong things. I prefer setting your rewards other than food, like rewarding yourself with a gorgeous dress if you lose 5 kgs in a month or buying yourself something you have been wanting to buy all along but could not find enough motivation to buy it. Find your motivation in your dieting. Believe me when your rewards are set right, you will feel much more encouraged to work towards your transformation.

If you crave it, have it.

Enjoy and eat whatever you want but in limited quantities. You are craving for a cheese burst pizza? Eat it, don’t make yourself crave desperately for it. Have a slice to satisfy your craving because when you don’t satisfy your craving then it increases and when you see pizza, you will end up eating it like you have never seen it before. And all your week’s diet would go waste.

Burn it away

No! It’s not food that I am talking about, but it’s your calories. You had a good weekend and had drinks and unhealthy food, but it’s okay. Burn it out next day in the gym so that when you run on treadmill to burn extra calories you realise how much exercise you need to do in order to shed off the potential pounds from last night. This realisation alone would keep you in control the next time.

So, this weekend, don’t make it a weak-end.