Acne isn’t caused by fat and grease. Blockages cause it in the pores, which are common in those with oily skin. The excess oil collects in the pores, creating an area that is perfect for bacteria growth. The skin then breaks out in both blackheads and whiteheads.

While there are plenty of products on the market that say they will help to reduce acne, they tend to be full of chemicals and toxins. You want something that will support the health of your skin and your overall health. It’s time to create your body washes.

Making Your Body Washes Isn’t Expensive

Contrary to popular belief, making your body washes don’t mean you will spend a fortune on specialist ingredients. In fact, the majority of washes can be made from items you already have in your cupboard.

At the same time, homemade body washes aren’t hard to create. Most will involve just one jar that you add all the ingredients to and give it a good shake. You will also find that the washes are cheaper to make in the long term than your shop bought options. The ingredients last for months without adding extra chemicals and unknown ingredients.

With homemade body washes, you will also know exactly what you’ve added to them. One of the biggest issues with store bought body washes is that you have no idea about some of the toxins added. The manufacturers will add “parfum” or “fragrance” to the ingredients list, but these can have hundreds of chemicals to create them. Because they’re “trade secrets” the companies get away with not releasing a full list of the toxins, chemicals, and ingredients used.

Wouldn’t it be better to have something that you know the full list of ingredients? Wouldn’t it be better to know just what you’re putting on your skin to soak into your body?

Of course, it would! When you want to control your acne, make sure you use one of these five homemade body washes. More info on antibacterial wash for folliculitis here.

Recipe #1: Create a Honey-Infused Body Wash

Honey is one of the best ingredients for acne-prone skin. It’s full of antioxidants and antibacterial elements. You’ll also get a tasty smell to your skin, leaving your friends wishing they could figure out how you do it.

This is one of the easiest body washes you will ever make from home. You’ll likely have the majority of ingredients at home. One of the only ones you may not have is liquid castile soap. While it says soap, it’s a natural creation and excellent for cleansing the skin and getting rid of the bacteria growing in the pores.

If you don’t have coconut oil or are allergic to coconuts, then consider olive oil instead. It’s not as good for antibacterial benefits, but it is good for various antioxidant nutrients.

Ingredients:

• ½ cup of liquid castile soap
• ½ cup of coconut oil
• ½ cup of raw honey
• 20 drops of essential oil (scent of choice)

Method:

• Combine all the ingredients in a bowl, mixing slowly
• Add to a pump/squeeze bottle

Use as you would with any other body wash. You can apply by hand, with a wash cloth, or with a loafer.

If you want to create an exfoliating wash, you can add some sugar or salt to the mixture. Because of the lack of water, the sugar and salt won’t dissolve, so you’ll have a gritty texture to your body wash. Salt is the better option. While it dries out the skin, it also kills bacteria. Opt for sea salt, as this is less drying for the skin.

You don’t have to add essential oils if you don’t want. Lemon or orange essential oil tends to work better with the honey. However, you can add multiple oils (just reduce the amount of drops of each that you add) to get the perfect soothing, and supportive body washes for your skin.

Recipe #2: Create a Coconut and Milk Wash

Rather than using honey, add some milk to your liquid castile soap. Milk is hydrating and will add extra proteins to your skin. Acne prone skin needs proteins to help support the production of collagen. This will help to improve the flexibility of your skin.

Coconut milk is better than plain milk. It will add the antibacterial elements of coconut oil to your skin, helping to kill off the bacteria and get rid of the reason for your acne growth.

Opt for full-fat coconut milk. While this may not be excellent for your diet, it is the best for your skin. You get more proteins to add to your skin and create a softer complexion.

Ingredients:

• 1/3 cup of liquid castile soap
• ¼ cup of coconut milk
• 15 drops of essential oil (scent of choice)

Method:

• Mix it all together in a bowl
• Pour into a bottle and use twice a day

You’ll likely need to give your mixture a shake before use. The milk and soap will separate when it stands for some time. Don’t worry about this, as it is normal and is still good to use.

Lavender essential oil is one of the best for this recipe, especially if you use the soothing wash at the end of the day. The scent will help you unwind and relax further. Try using it after a long soak in the bath.

Recipe #3: Rejuvenate with an Orange Body Wash

Why not help to rejuvenate your skin? Not only will this body wash wake you up, but it will also help to reactive the skin cells. They repair quicker and are less likely to be damaged. They won’t block the pores, helping to reduce the number of blocked pores.

If you don’t have access to orange essential oil, look for lemon or lime. Any citrus essential oil will give you the same benefits.

If you can’t find rose oil or grape seed oil, you can use coconut oil and olive oil respectively. However, do try to look out for the specialist oils. They are available in most health stores and will offer various nutritious benefits for the skin.

When using coconut oil, you’ll need to melt it first.

Ingredients:

• ½ cup of castile soap
• ¼ cup of honey
• 20 drops of citrus essential oil
• 10 drops of rose oil
• 2tbsp grape seed/jojoba oil

Method:

• Put all the ingredients into a bottle and shake vigorously

Use with a loafer or with a wet wash cloth for best results. The oils will help to hydrate your skin, so your body won’t feel the need to release as many natural oils as it once did.

Recipe #4: Create a Honey and Vitamin E Gel Instead

When you want a gel-like substance in the shower, you want to make this homemade body wash instead. It uses vegetable glycerin, which is healthy and natural. You may have to go to a specialist health store to find this.

This recipe uses vitamin E oil. You could use almond oil or aloe vera instead, as both have large amounts of vitamin E. If using vitamin E, make sure it is pure. There are too many brands that have added toxins to help ensure the life of the oil.

Ingredients:

• ½ cup of castile oil
• 1tbsp honey
• 2tsp vegetable glycerin
• 1tsp vitamin E oil
• 1tsp olive oil
• 10 drops of essential oil (scent of choice)

Method:

• Mix everything together in a bowl
• Pour into a pump bottle

Ylang-ylang oil is one of the best essential oils to create a floral smell for this shower gel. However, you could also use rosemary essential oil. If you would prefer a more tropical smell, look out for orange, lemon, or even coconut essential oil.

Mint essential oil is good for creating a cooling gel. This will help to rejuvenate your skin and reduce some inflammation felt during the day.

Recipe #5: Create a Year-Long Living Body Wash

What if you could create a body wash that will last for the full year? This will cut down on the money you spend on products. This is the perfect body wash for your financial needs.

The recipe includes the majority of ingredients you’ve already seen in the above recipes. However, this one specifically calls for tea tree essential oil. This is an excellent essential oil for improving the health of the skin. It helps to reduce inflammation, which often leads to blocked pores. It also helps to reduce the sight of acne and can reduce acne scars if you have them. Those with dry skin will want to reduce the amount they use, as it can be drying.

Ingredients:

• 2/3 cup of liquid castile soap
• ¼ cup of honey
• 2tsp sesame or sweet almond oil
• 1tsp vitamin E oil or aloe vera
• 50-60 drops of tea tree oil (or less if you have dry skin)

Method:

• Combine all the ingredients in a bottle and shake rigorously

You can use this with a wash cloth or bath pouf. It can also be used directly on your skin. This isn’t just good for the body but can also work as a face wash for acne prone skin.

Which Essential Oils Should You Use?

There are so many essential oils out there. When it comes to acne prone skin, you want to think about the way that the oils will work. After all, you don’t want to add something that will boost the production of natural oil and make your oily skin worse.

Tea tree oil (as we’ve said) is one of the best options. It’s relatively drying, making it the perfect option for naturally oily skin. You will reduce inflammation, and it can help to reduce skin rashes and other irritations. It’s commonly applied to eczema and other skin conditions.

If your skin is chapped or dry, you’ll want to consider sandalwood essential oil. This has a woody scent but will help to repair damage, clean out the cracked areas, and reduce the feeling of irritation. The oil will also help to add more moisture to prevent more irritating cracked sections of your skin.

Those with dermatitis or eczema will want to consider rosemary oil. It’s a restorative essential oil, repairing damaging and supporting the skin cells naturally. The downside is that there are some possible problems in pregnancy. If you are pregnant, you’ll want to look at another essential oil to help to manage your skin condition.

For soothing skin and reducing inflammation, peppermint oil is the essential oil to consider. It’s naturally cooling and will also help to reduce stress levels just from the scent. If you are pregnant, avoid it in the first four months due to potential threats to your unborn baby.

Citrus essential oils, including orange, lemon, and grapefruit, are perfect for those with oily skin. The oils are full of antioxidants and vitamin C. They get right into the pores and cleanse them fully. You’ll be able to get rid of all the reasons for your acne forming while creating smoother and healthier skin.

Create Your Body Washes to Control Acne

The above body washes aren’t miracle workers. They’re not instantly going to clear up your acne and prevent it forever. There are many reasons for acne to form. If you have cystic acne, you may find that the cleansers take longer to work and you may need something targeted for cystic acne—speak to your doctor about this.

However, the cleaners will help to control your acne effectively. You will see fewer breakouts with the natural ingredients. They work on attacking and killing the bacteria that cause whiteheads and blackouts. Some of the recipes will also work on reducing inflammation and repairing the collagen production. Not only are you controlling acne, but you’re supporting the full health and appearance of your skin.

fitclap

I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.

healthlifepage.com

Understanding Weight Gain in Women

The first step in navigating a healthy weight gain journey is understanding what constitutes weight gain. It’s important to note that processes triggering weight gain can be as varied and complex as those that lead to weight loss. Hormonal fluctuations, metabolic rates, and societal pressures on women can further complicate these processes. 

Factors Influencing Weight Gain

Several interrelated factors can influence weight gain in women:

• Metabolism: Women typically have lower basal metabolic rates than men, which can impact weight gain dynamics.
• Hormonal Balances: Hormonal shifts due to menstrual cycles, pregnancy, and menopause can influence weight regulation.
• Stress Levels: High stress can lead to emotional eating and a subsequent increase in calorie intake.
• Lifestyle Changes: Transitioning from an active to a sedentary lifestyle can lead to weight gain.

Importance of a Balanced Diet for Healthy Weight Gain

The cornerstone of healthy weight gain lies in a balanced diet that provides the necessary nutrients to support overall health and a caloric surplus to support weight gain. Balancing macronutrients (carbohydrates, fats, and proteins) is crucial to ensure that the weight gained is in the form of muscle mass and not just fat.

Popular Diets for Weight Gain

If weight gain is your goal, there are specific dietary approaches that can be especially beneficial. Here are a few popular diets known for supporting weight gain healthily.

High-Calorie Diets

High-calorie diets are the most straightforward approach to gaining weight. These involve consuming a higher number of calories than your body burns daily. However, these additional calories must come from nutrient-dense foods to prevent nutritional deficiencies.

Protein-Rich Diets

Protein is the building block of muscle, and a protein-rich diet can support muscle growth and repair. Focusing on lean protein sources can help maintain a healthy balance of calorie intake while minimizing fat gain.

Healthy Fats and Carbohydrates

Incorporating healthy fats like avocados, nuts, olive oil, and complex carbohydrates can increase calorie intake without adding much volume to meals. Healthy fats are also an excellent source of energy on a high-calorie diet.

Tailoring Diets for Women

While the basic principles of calorie intake for weight gain hold for all, there are specific considerations that women need to incorporate into their diet plans.

Nutrient Requirements for Women in Weight Gain

Women have unique nutrient needs, particularly during menstruation, pregnancy, and menopause. Ensuring adequate iron, calcium, and folic acid intake is essential to maintaining overall health, even during a weight gain regimen.

Considerations for Different Body Types and Goals

Body type can significantly affect how and where a woman gains weight. Ectomorphs, for example, may struggle with weight gain more than mesomorphs or endomorphs. Tailoring diets to body type can optimize the process of weight gain.

Meal Planning and Recipes

A structured meal plan can help women achieve their weight gain goals more effectively. Here are some sample meal plans and recipe ideas to get started.

Sample Meal Plans for Healthy Weight Gain

• Breakfast: Start with a hearty breakfast of oats with nuts and fruit for fiber and healthy fats.
• Lunch: A balanced lunch could include a chicken or tofu stir-fry with plenty of vegetables and quinoa or brown rice.
• Snacks: Throughout the day, have snacks like Greek yogurt with honey or a smoothie made with milk, protein powder, and a mix of fruits and veggies.
• Dinner: A well-rounded dinner might consist of grilled salmon or a bean stew for protein, a serving of sweet potato for slow-burning carbs, and a mixed leafy green salad for added vitamins.

Recipe Ideas for Nutritious and Calorie-Dense Meals

• High-Calorie Smoothie: Blend a banana, a tablespoon of peanut butter, a cup of Greek yogurt, a handful of spinach, and a drizzle of honey or agave nectar. Add a scoop of protein powder for an extra boost.
• Nutrient-Rich Pasta: Try a whole-grain pasta dish with a homemade tomato and vegetable sauce, topped with grated cheese and chopped nuts.

Exercise and Weight Gain

While diet is a primary factor in weight gain, exercise is also crucial. Including strength training exercises in your routine can help with muscle growth and ensure that the weight you gain is right.

Importance of Exercise in Conjunction with Diet for Healthy Weight Gain

Exercise builds muscle and can increase your appetite, making it easier to consume the necessary additional calories. It also helps to balance hormones, especially during stressful periods, which is crucial for maintaining a healthy weight.

Recommended Workout Routines for Women Seeking to Gain Weight

• Strength Training: Focus on compound movements that target multiple muscle groups, such as squats, deadlifts, and bench presses.
• Progressive Overload: Gradually increase the weight, repetitions, or sets of your exercises to continue challenging your muscles.
• Rest and Recovery: Ensure you give your body time to recover between workouts, as this is when your muscles grow.

Conclusion

The path to healthy weight gain for women is not simply eating more but strategically eating. It is essential to fuel your body with the nutrients it needs while supporting it with an exercise regimen that complements your dietary efforts. By embracing a balanced approach, women can achieve their weight gain goals while ensuring their overall health and well-being. With patience, persistence, and the right combination of diet and exercise, healthy weight gain is attainable for every woman.

fitclap

I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.

healthlifepage.com

Understanding Carbohydrates

Carbohydrates are crucial for the body, providing energy to cells, tissues, and organs. They can be categorized into simple carbs (or sugars) and complex carbs (which include fiber and starches). While simple carbs are rapidly digested, complex carbs provide a longer-lasting energy source and are bound to additional beneficial nutrients.

Activity Level and Carbohydrate Needs

Your daily activity level significantly influences your carbohydrate requirements. The three primary activity levels are sedentary, moderately active, and very active.

• Sedentary: Little or no exercise and a largely desk-bound lifestyle.
• Moderately Active: Daily routine includes some movement, possibly a few days of training per week.
• Very Active: Engaged in strenuous exercise or physically demanding job most days.

Your activity level effectively determines your body’s energy needs. A very active person burns more calories and consequently requires more carbohydrates.

Carbohydrates and Weight Loss

Weight loss results from creating a calorie deficit – consuming fewer calories than the body expends. Carbohydrates have been targeted in many weight-loss diets, but it is more about the type and quantity of carbs consumed rather than cutting them out completely.

Balance is Key

Limiting your intake of high-carb foods, particularly those rich in simple sugars, can positively impact weight loss. However, carbohydrates are not the enemy; instead, the imbalance of food, lack of variety, and portion sizes can lead to weight gain. Therefore, choosing whole, fiber-rich carbohydrates over processed ones with added sugar is essential for a well-rounded, healthy diet.

Calculating Your Carb Intake

To lose weight while still consuming carbohydrates, you can calculate your daily caloric needs and factor in a reduction for weight loss, which will inherently lower your carbohydrate requirements.

The Dietary Guidelines for Americans suggest that 45-65% of your daily calories should come from carbohydrates. This percentage can be adjusted based on individual goals and responses to carbohydrate intake. Starting at the lower end of this range might be more beneficial for a person aiming for weight loss. 

Sedentary Lifestyle

For those with a sedentary lifestyle:

• Start by calculating your Basal Metabolic Rate (BMR), the number of calories your body requires at rest.
• Build your macronutrient plan around lower calorie needs and aim for a carb intake that’s about 45% of your total daily calories.
• Make those carbs count by choosing nutrient-dense, high-fiber foods that will keep you feeling full.

Moderately Active Lifestyle

For a moderately active lifestyle:

• Increase your calorie intake slightly above BMR, taking into account the extra energy you use.
• Maintain a moderate carb intake, focusing more on timing, such as having more carbs pre- and post-exercise for energy and recovery.
• Balance meals with an appropriate mix of carbs, protein, and fats.

Very Active Lifestyle

For a very active lifestyle:

• Your body will naturally need more energy, so that carb intake might be closer to the higher end of the suggested range.
• Prioritize complex carbs for sustained energy release necessary for prolonged or intense activities.
• Ensure post-workout nutrition includes carbs to replenish glycogen stores.

Special Considerations

Ketogenic Diet: Some individuals might explore a ketogenic diet, which significantly restricts carbs to achieve weight loss through ketosis. It’s crucial to approach such diets carefully and with professional guidance.

Insulin Sensitivity or Diabetes: Those with insulin sensitivity, pre-diabetes, or diabetes must manage carb intake carefully to maintain blood glucose levels, often requiring personalized dietary plans.

Carb Quality and Quantity

When determining how many carbs to eat per day, quality trumps quantity. Here is a framework for a balanced carb intake:

• Choose Whole Foods: Opt for whole grains, legumes, fruits, and vegetables over processed snacks.
• Timing Matters: Align carb intake with activity levels—around workouts or the most active parts of your day.
• Portion Control: Be aware of portion sizes to help regulate total carb consumption.

It’s not about eliminating carbs but selecting the right ones and portioning them appropriately. Processed sugars and refined grains may contribute to weight gain and poorer health outcomes, whereas whole grains and fiber-rich foods can support weight loss and provide long-term health benefits.

Counting Macros

Counting macronutrients, including carbs, can be a precise way to plan your diet for weight loss. For an intermediate-level individual who is moderately active:

1. Calculate total daily caloric needs.
2. Deduct a weight loss percentage (usually 10-20% less than your maintenance calories).
3. From the remaining calories, allocate 45-50% to carbs.
4. Use carbohydrate-counting apps to help track your intake.

For example, if you’re consuming 2,000 calories per day to lose weight:

• 45% of those calories from carbs equals 900 calories.
• Since each gram of carbohydrate provides four calories, that translates to 225 grams of carbohydrates per day.

Putting It All Together

The precise number of carbohydrates ideal for weight loss will vary based on individual metabolic health, activity level, and calorie requirements. For a comprehensive approach, consult a registered dietitian or nutritionist who can tailor a plan to your needs.

Above all, remember to focus on a balanced diet rich in vegetables, fruits, whole grains, and legumes while being mindful of portion sizes and daily activity levels. Weight loss involves various factors, including diet, exercise, sleep, and stress management. Balance your carb intake with these considerations for a holistic approach to health and wellness. 

Remember, achieving and maintaining a healthy weight is a long-term pursuit, not a quick fix. Treat carbohydrate intake as one piece of the puzzle, and strive for a sustainable lifestyle that supports your weight loss goals and overall health.

fitclap

I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.

healthlifepage.com

Weight Loss and Management

One of the most apparent outcomes of cutting out junk food is often weight loss or improved weight management. Meals high in calories but low in nutrition can lead to weight gain and related health issues. By eliminating these empty calories, you give your body a chance to reset, and you may shed some pounds due to healthier eating patterns.

Heart Health Advancement

Junk food is typically laden with excessive salt, sugar, and unhealthy fats—all of which can tax the heart. Ditching these for a month will likely lower your blood pressure and cholesterol levels. This reduction can improve your overall cardiovascular health and diminish the risk of heart disease.

Balanced Blood Sugar

Swapping out high-glycemic foods for more balanced meals can stabilize blood sugar levels, offering a reprieve for your insulin-response system. Over time, this can reduce your risk of type 2 diabetes and minimize the effects of energy spikes and crashes, contributing to a more constant energy level throughout the day.

Digestive System Reset

You’ll likely find your digestion improving without the high-fat and high-sugar content of junk food to disturb your digestive system. A favorable gut environment can enhance nutrient absorption and alleviate bloating, gas, and irregular bowel movements.

Boosted Energy and Mental Clarity

Junk food can cause fluctuations in energy levels and fog your cognitive functions. By removing these foods from your diet, you likely notice increased energy and sharper mental clarity. The steady supply of good-quality nutrients supports brain health and sustained physical endurance.

Enhancements in Appearance

Your skin, hair, and nails often reflect your inner health, and they can all benefit from cutting out junk food. Improved nutrition leads to better hydration and vitamin intake, resulting in healthier-looking skin, glossy hair, and stronger nails.

Immune System Support

A diet rich in fruits, vegetables, and whole foods supports a robust immune system, helping your body fight illnesses more effectively. With a month without junk food, inflammatory foods no longer hinder your immune system and can function optimally.

Sleep Quality Improvement

The additives and preservatives in junk food can interfere with your sleep patterns. Without them, you might notice that you fall asleep more easily, sleep more soundly, and wake up feeling refreshed and ready to tackle your day.

fitclap

I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.

healthlifepage.com

Chia seeds have gained immense popularity in recent years, and for good reason. These tiny seeds are packed with essential nutrients and offer a multitude of health benefits. Originating from the Salvia hispanica plant, chia seeds were a staple food for the ancient Aztecs and Mayans. Today, they are widely recognized as a superfood due to their impressive nutritional profile. Let’s explore seven health benefits of chia seeds.

1. Rich in Nutrients:

Despite their small size, chia seeds are a nutritional powerhouse. They are an excellent source of fiber, omega-3 fatty acids, protein, vitamins, and minerals. Just one ounce (28 grams) of chia seeds provides a significant amount of nutrients, including 11 grams of fiber, 4 grams of protein, and a variety of essential minerals like calcium, phosphorus, and magnesium. Incorporating chia seeds into your diet is an easy way to boost your nutrient intake.

2. High in Antioxidants:

Chia seeds are loaded with antioxidants, which help protect the body against damage caused by free radicals. Antioxidants play a vital role in reducing inflammation and preventing chronic diseases such as heart disease and certain types of cancer. The antioxidants present in chia seeds, such as quercetin and chlorogenic acid, contribute to their overall health benefits.

3. Excellent Source of Omega-3 Fatty Acids:

Chia seeds are one of the best plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids are crucial for maintaining heart health, reducing inflammation, and supporting brain function. Incorporating chia seeds into your diet can be a great way for vegans and vegetarians to ensure they are getting an adequate intake of omega-3 fatty acids.

4. Aid in Digestion:

One of the most significant benefits of chia seeds is their high fiber content. The soluble fiber in chia seeds absorbs water, forming a gel-like substance in the digestive tract. This gel slows down the absorption of carbohydrates, which helps regulate blood sugar levels and keeps you feeling full for longer. Additionally, the insoluble fiber in chia seeds adds bulk to the stool, promoting regular bowel movements and preventing constipation.

5. Support Weight Loss:

Chia seeds can be a valuable addition to a weight loss diet. As mentioned earlier, their high fiber content helps keep you feeling full, reducing the urge to overeat. The gel-forming property of chia seeds also contributes to a prolonged feeling of satiety. Furthermore, chia seeds are low in calories, making them a nutritious yet calorie-conscious choice for those looking to shed some pounds.

6. Improve Heart Health:

Several aspects of chia seeds contribute to heart health. The omega-3 fatty acids in chia seeds help reduce inflammation, lower blood pressure, and maintain healthy cholesterol levels. Their high fiber content aids in managing cholesterol by decreasing the absorption of cholesterol into the bloodstream. Regular consumption of chia seeds may help reduce the risk of heart disease and improve overall cardiovascular health.

7. Promote Bone Health:

Chia seeds are an excellent source of several minerals essential for maintaining strong and healthy bones. They are particularly rich in calcium, phosphorus, and magnesium, all of which play crucial roles in bone formation and maintenance. Adequate intake of these minerals is essential to prevent conditions such as osteoporosis and promote overall bone health.

Incorporating Chia Seeds into Your Diet:

Adding chia seeds to your diet is simple and versatile. They have a mild, nutty flavor that can complement a variety of dishes. You can sprinkle them over salads, yogurt, or oatmeal, blend them into smoothies, or use them as an egg

substitute in baking. Chia seeds can also be mixed with water to create a gel-like consistency that can be used as an egg replacement in vegan recipes.

However, it’s important to remember that chia seeds absorb liquid and expand, so it’s crucial to drink plenty of water when consuming them to avoid any digestive discomfort.

In conclusion, chia seeds are a highly nutritious superfood with a multitude of health benefits. From their impressive nutrient profile to their ability to support digestion, heart health, and bone health, chia seeds offer a wide range of advantages for overall well-being. Incorporating these tiny seeds into your diet can be a simple and effective way to enhance your nutrition and promote a healthier lifestyle.

fitclap

I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.

healthlifepage.com

Why is the sugar level rising?

Typically, in a healthy person, the level of fasting blood glucose should be up to 5.5 mmol / l. But it’s only about sugar on an empty stomach. While eating, even in a healthy person, the level of sugar rises.

The reasons for the increase in sugar levels are different:

• eating large amounts of carbohydrates;
• psychological load, stress;
• bad habits (especially smoking);
• intense physical activity or their complete absence;
• some liver diseases;
• taking hormonal drugs.

One of the most dangerous causes is chronic endocrine disease – diabetes.

Normally, a healthy person has a sugar level of 3.3-5.5 mmol / l. Diabetes is diagnosed when blood sugar is above 7.0 mmol/l.

But there is still a “gray zone” when sugar is 5.6–6.9 mmol / l. This stage is called prediabetes, the early stage of diabetes. At this stage, the disease can still be prevented and prevent its development.

What are the symptoms of high sugar?

• weakness, fatigue, dizziness;
• headaches and blurred vision;
• dry mouth, thirst;
• frequent urination, especially at night;
• sudden changes in weight, especially in the direction of sudden weight loss;
• itching, peeling;
• white coating on the tongue;
• poor healing of wounds and cuts, purulent rashes on the face.

Proper balanced nutrition

What foods increase sugar?

• white sugar: confectionery, sweet soda, preserves, jams, milk and white chocolate, pastries;
• vegetables containing a lot of starch in the composition: potatoes and beets;
• the canned food of any kind: homemade vegetable twists, ready-made canned fish or meat;
• sausages contain in their composition, in addition to sugar and salt, also harmful dyes. Therefore, it is better to abandon all sausages and sausages. You can replace them with baked meat or homemade sausages, which consist exclusively of meat and spices;
• Fatty meat, although not directly, is also harmful to diabetes – animal fats affect cholesterol levels and increase the risk of atherosclerosis. Therefore, for a healthy and balanced diet, it is better to give preference to poultry or lean red meat;
• Spicy sauces and pickles – foods that are too spicy or salty – are bad for liver and gallbladder function. Therefore, it is better not to abuse them;
• fruits high in carbohydrates. All fruits are sweet in taste and contain simple carbohydrates in their composition. Therefore, you need to limit their number per day if you want to lose weight. The daily amount of fruit should not exceed 200-250 g. It is better to eat fruit in the morning and fresh. So in fruits all vitamins and microelements, fiber is preserved. In addition, fresh fruits and berries have a lower glycemic index. But there are some fruits that raise blood sugar levels in any amount. Such fruits should be completely excluded from the diet of people who are overweight, prediabetic or diabetic. These are bananas, grapes, persimmons, and cherries;
• Pastries and white bread – flour is a fast carbohydrate, like sugar. Therefore, it is necessary to minimize flour products. Or switch to whole grains;
• Pasta does not need to be completely excluded from the diet, but it is advisable to switch to options from durum wheat and limit their use to 2-3 times a week. It is in this amount that the effect on sugar levels and body weight will be negligible. But if you want to lose weight, then it is advisable to limit pasta in the diet as much as possible;
• fruit juices. At first glance, it seems that there can be nothing wrong with fruit juices, but any juice is fruit in liquid form with a lot of added sugar. Therefore, the effect on body weight and sugar levels is very significant. It is advisable to replace all fruit juices with plain water;
• Dried fruits or fruits in dried form are the same fruits, but devoid of moisture. Therefore, the amount of carbohydrates remains the same. Dried fruits are also often sprinkled with glucose syrup for an attractive appearance. In any case, a huge amount of dried fruits will definitely affect the level of sugar and weight gain. We emphasize that raisins and dates should be completely abandoned; all other dried fruits are allowed in limited quantities;
• Honey. It is made up of fructose. Just like glucose, fructose belongs to fast carbohydrates and raises sugar levels. Therefore, honey is recommended to be limited to 2 tsp. per day. In such quantity, it will only be useful for the body.

At first, denying yourself a sweet can be too difficult. Tip: Instead of sweets with sugar, choose sweet with sweetener. Today it has already been proven that sweeteners do not harm the body and can be a good substitute for regular sugar for people who want to lose weight or have diabetes. Before choosing a sweetener, it is better to consult a doctor in order to choose the optimal substance.

How do you control blood glucose?

The main and simple way is proper nutrition. To be honest, foods that significantly lower blood sugar are more of a myth. But there are healthy and fortified foods that do not affect the level of sugar at all – they do not reduce or increase it.

Foods that lower blood sugar:

• white and green vegetables: onion, turnip, cabbage, spinach, cucumber, asparagus, zucchini, celery, Jerusalem artichoke, broccoli, cauliflower;
• fruits: garden and forest berries, especially dark ones: blueberries, blueberries, blackcurrants, sweet and sour apples, citrus fruits (grapefruit, orange, lemon);
• all cereals, except rice, semolina, and corn: buckwheat, oatmeal, millet, bulgur;
• white sea fish;
• lean poultry, rabbit, beef;
• some foods lower blood sugar due to their high fiber content;
• nuts: almonds, cashews, hazelnuts, walnuts (but no more than 50 g per day), sunflower, and pumpkin seeds;
• seasonings: cinnamon, turmeric, cloves;
• Drinks: water, green tea, chicory.

But remember: the best and safest treatment is prevention! Even in the absence of health complaints, the prevention of high sugar will be useful.

How to control blood sugar?

The answer is simple! This will help not only proper nutrition but also a healthy lifestyle.

1. Give up bad habits. Smoking and alcohol will definitely not help the pancreas and liver cope with already elevated glucose levels.

2. Emotional health and the required amount of sleep at night.

For the full functioning of the body, it is necessary to observe the regime of work and rest. An adult needs 6-8 hours of sleep at night. It is important that night sleep should begin no later than 23:00. After all, only at midnight and in the deep phase of sleep, are 2 important hormones are released. This is the hormone of circadian rhythms – melatonin, and the hormone responsible for metabolism – a growth hormone. People who stay awake between 11:30 pm and 4:00 am are deficient in these hormones. The consequences of this are increased body weight, general weakness, and reduced performance.

Also, take care of yourself and don’t get stressed out. If you are constantly in this state, then the accumulation of stress hormones negatively affects the functions of the body. Today there is an opportunity to discuss your problems and difficult life situations with a specialist. It really helps.

3. Exercise stressing type 2 diabetes mellitus. Regular physical activity and any sport are great helpers in the fight against high sugar levels. The more movement, the faster glucose is consumed and blood sugar decreases. The fact is that with intensive work, the muscles require more glucose for their functioning. This lowers blood glucose levels. Therefore, regular exercise is effective prevention of diabetes and an effective way to reduce body weight.

Doctors recommend any type of exercise for type 2 diabetes. Choose your taste. It can be fitness, yoga, running, functional training, swimming, and dancing. Any kind that you will engage in regularly and for pleasure.

How does exercise affect sugar levels?

Any type of exercise is suitable for a stable decrease in blood sugar. It is important that the exercises are aerobic, that is, with the participation of proper breathing. Aerobic exercise includes all sports except weightlifting and strength training with too much weight. So choose according to your taste. It often happens when overweight people cannot choose a sport. It is better not to choose a very complex type of load. There are a number of exercises in which people of any body weight and obesity can feel comfortable.

List of effective exercises for people who find it difficult to engage in too intense sports:

• • swimming;
  • slow jogging;
  • Biking;
  • exercise (15–20 minutes daily);
  • gymnastics or yoga;
  • regular walking at a different pace.

Proper nutrition, a healthy lifestyle, sports, and emotional health are the best prevention of high blood sugar! But if you notice symptoms of increased glucose levels in yourself, consult a doctor and be sure to take a blood test. Be attentive to your health!

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I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.

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Everyone wants to have a perfect figure, but due to poor living and eating habits, this dream remains unfulfilled for many people. But if you really want to stay healthy and fit then you don’t need to do much, just incorporate some healthy drinks into your daily drink.

Tip:-  You can’t lose body fat with any drink if you don’t follow the right diet and add workouts to your routine. Please note: eat fewer calories than you burn to lose weight. 

Everyone wants a perfect body in shape, but due to unhealthy living and eating habits, many people’s dreams remain incomplete, but if you really want to be healthy and fit, then you don’t need to do much, just include some healthy drinks in your daily routine that can help you get in shape and fat loss. . As you know obesity is a major problem nowadays. It can cause many health problems. Many people use exercise and diet to lose weight. Today we are going to tell you about these drinks that can help you stay healthy and have a slim figure.

1. Green Tea:-

Consuming 2-3 cups of Green Tea daily can help you to lose weight. It has anti-oxidants and polyphenols which are found in green tea. It’s extraordinarily useful for your health. Consuming green tea can not only help in weight loss but also strengthen immunity and keep the heart-healthy. If you do not like its taste, then you can also use lemon or honey in it.

2. Black Coffee:-

Black coffee is considered very good for health. It contains caffeine which reduces the amount of energy. and increases metabolism. Weight can be reduced by consuming black coffee daily.

However,  if you take too much caffeine — whether from coffee or other beverages like sodas and energy drinks — can cause uncomfortable side effects like anxiety, insomnia, rapid heart rate, stomach upset, headache, and nausea (Study). If you have a high blood pressure medical condition then avoid taking caffeine.

3. Lemonade:- 

Lemon is considered a good source of vitamin C.  Lemon has low-calorie content and are low. Drinking lemon with warm water in the morning can help reduce weight/ fat loss. if you drink warm water, then your metabolism is stimulated and weight can be reduced quickly.

https://healthlifepage.com/how-to-lose-fat-at-home/

4. Cinnamon Tea:- 

If you want to lose weight fast then start consuming this cinnamon tea. Cinnamon tea is a great natural weight management drink. It has properties to increase metabolism. The antioxidants and antibiotics it contains make it a detoxifying drink. It is useful for burning fat. It’s easy to do however we don’t believe that drinks detoxify the body. There is no proven study on detox drinks

How to make it :– First, put the cinnamon pieces in water and bring to the boil. Cook until it smells good. Now add a drop or two of lemon juice. If you do not like its bitterness, add a teaspoon of honey to the tea. Your fat loss drink is ready. Let us tell you that the combination of lemon, honey and cinnamon is a panacea for weight loss.

5. Apple Cider Vinegar Drinks:- 

Apple Cider Vinegar lowers blood sugar levels. Apple cider vinegar does not make you hungry for a long time. The acetic acid present in apple cider vinegar quenches hunger. And there are signs of being full in your mind. It stops you from eating again and again and helps you to lose fat, as we said earlier, your daily calorie intake matters a lot here.  Apple cide vinegar works on storing fat in our body also mainteance the insulin hormone. You should drink apple cide vinegar with 1 glass of warm water. It’s very acetic so don’t drink raw. Always use water with it

Animal studies have shown that acetic acid can prevent weight gain and decrease fat accumulation in the belly and liver (Study link

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I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.

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Mango Health Benefits: Who does not like to eat Mango during the summer season. Adults and children also like to eat mangoes. Not only this, but this fruit, which is full of taste in summer, is also full of nutrients. Due to its high fiber and low calories, it is also very helpful in reducing weight.healthlineAccording to this, this tropical fruit of India and South East Asia has been cultivated here since about 4000 years ago. Because of which hundreds of its species are found here. You will find mangoes with different tastes, shapes, and color in different parts of the country, which are famous all over the world due to their special flavor. It is a matter of its taste and size, if we talk about its benefits (Benefits of Mongo), then in research, it has come to the fore that there are plenty of nutrients in mango which are very beneficial for our health. For example, it strengthens the immunity of our body and also maintains eye health. So let’s know, after all, how beneficial mango, the king of fruits, is for our health and from which diseases it protects us.

according to the daily intake in one cup of mango, vitamin C 64 percent, carbohydrate 24.7 percent, dietary fiber 2.6 percent, calories 99, copper 20 percent, vitamin B6, vitamin A 10 percent, vitamin E 9.7 percent, folate 18 percent, fat is 0.6 grams. Apart from this, magnesium, thiamin, magnesium, potassium, vitamin K, vitamin B5 etc. are also present in abundance in it. It also contains phosphorus, pantothenic acid, selenium, and iron. Not only this, antioxidant properties are also present in abundance in it.

1. Beneficial in Digestion

Mango is rich in fiber which is very important to keep our digestive system healthy. Due to fiber, intestines are easily cleaned and there is no problem of constipation. It also increases the enzymes of our body so that any kind of food can be easily digested.

2. Beneficial in BP and thyroid

Potassium, magnesium, and vitamin C present in mango help in improving blood pressure. The magnesium present in it also improves the problem of the thyroid.

3. Beneficial in PCOD

Mango is also beneficial for those who have the problem of PCOD. Vitamin B6 present in mango regulates hormones and can help you in reducing PMS. In this way, if PCOD patients consume mango, then it is beneficial for them.

4. Beneficial in weight loss and diabetes

Mango is safe for diabetics. Doctors also highly recommend these patients consume mangoes as mangoes provide sustained energy without lowering their blood sugar levels. It is also helpful in reducing weight. Actually, mango is fat-free and cholesterol-free. Soluble fiber is also present in it, which does not cause the problem of obesity even after eating it daily, But you should know the limit  when eating the mango. In fact, many studies have even linked a higher intake of fresh fruit with a lower risk of diabetes overall (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).

ango is high in both these nutrients, so it may provide similar benefits, though more research is needed (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source).

5. Beneficial for the skin

Vitamin A present in mango prevents acne from occurring on the skin and removes aging. Vitamin C increases the production of collagen which is helpful in keeping both hair and skin healthy.

6. Enhances Eyesight

Mango contains nutrients like Vitamin A, Lutein, and Zeaxanthin which are useful in keeping the eyes healthy. The lutein and zeaxanthin present in it protect the eyes from sunlight and vitamin A corrects the problem of vision.

(Disclaimer: The information and information given in this article is based on general information. FitClap does not confirm the same. Before implementing this, please contact the concerned expert.)

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I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.

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Many people quit dieting and start exercising to lose weight. Exercising along with dieting will reduce your weight as well as make you weak, which is probably not a good option. The simplest way to avoid this is a diet/food that keeps your weight right and keeps you healthy as well as gives your body the right shape.

The first thing you need to know is your BMR so that you can know how much you need to eat per day. To calculate the BMR you can check here

Obesity is a growing issue in the Indian population. Due to the increasing availability of processed foods, obesity and obesity-related chronic diseases such as heart disease and diabetes are on the rise in India.

Here are some tips on what to include in your diet and what foods to avoid and what to include in the diet chart for a week to lose some weight.

You need to reduce 15% of your daily calories.  For example, if your daily calorie intake is 1600 then you should start reducing 15% of your total daily calories.

What to eat – healthy foods to eat

If you are a vegetarian and want to lose weight, there are many delicious foods and beverages that you can include in your diet to lose weight.

Try to include the following ingredients in your daily diet plan:

• Vegetables: Tomato, Spinach, Brinjal, Mustard greens, Bhindi, Onion, Bitter gourd, Cauliflower, Mushroom, Cabbage, etc.
• Fruits: Mango, Papaya, Pomegranate, Guava, Orange, Tamarind, Lychee, Apple, Watermelon, Pear, Plum, Banana, etc.
• Dried fruits and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds, etc.
• Legumes: Moong, soybean, kidney beans, lentils, chickpeas, and chickpeas
• Roots and Tubers: Potatoes, carrots, sweet potatoes, turnips, yams
• Grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, buckwheat bread, amaranth, sorghum
• Dairy products: Cheese, curd, milk, butter, ghee
• Herbs and Spices: Garlic, Ginger, Cardamom, Cumin, Coriander, Garam Masala, Paprika, Turmeric, Black Pepper, Fenugreek, Basil etc.
• Healthy Fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
• Sources of protein: Tofu, legumes, dairy, nuts, and seeds
• Meals and snacks should focus on fresh, foods that are rich in herbs and spices. Additionally, adding non-starchy vegetables like greens, eggplant or tomatoes to your diet provides plenty of fiber that can help you feel satisfied longer after eating.

What to Drink – Healthy Beverages

An easy way to avoid consuming extra calories and sugar is to avoid sugary sweetened drinks and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss, so include beverages that don’t contain added calories and sugar.

• Water
• Green Tea
• Coconut water

What not to eat – Avoid unhealthy foods.

Avoid eating and drinking highly processed or processed foods and beverages that are high in sugar and calories, which can sabotage your weight loss efforts. Food items such as candy, fried foods, and sodas hinder weight loss efforts and are also harmful to overall health. Foods that are rich in sweeteners and heavily processed can increase the risk of developing chronic diseases. For example, drinking soda, fruit punch and juices, and sugary drinks with added sugar can increase the risk of developing diabetes, obesity, and heart disease.

Also, if you consume unhealthy foods, it will not allow you to lose fat which can make your weight loss efforts difficult. So for good health and weight loss, consume the following foods to a minimum or avoid them altogether:

• Sweetened beverages: Soda, fruit juice, sweet tea, sweet lassi, sports drinks
• High-sugar foods: candy, ice cream, cookies, rice pudding, pastries, cakes, yogurts, high-sugar cereals, digestive biscuits
• Sweetener: Jaggery, sugar, honey, condensed milk
• Sweet Sauces: Salad Dressing Sauce, Ketchup, Barbecue Sauce, Sweet Curry
• High-fat foods: Fast food like burgers, french fries, chips, fried foods, bhujia etc.
• Refined cereals: white bread, white pasta, biscuits
• Transfats: Margarine, Vegetables, Fast Food, Highly Processed Foods
• Refined Oils: Canola Oil, Soybean Oil, Corn Oil, Grapefruit Oil
• While there is no harm in enjoying these foods occasionally, limiting the foods and beverages listed above is good for overall health.

One-week diet chart for weight loss

If you are trying to lose weight then follow the one-week diet chart below that focuses on fresh and nutritious food. You can adjust it according to your calorie needs and dietary restrictions
and food preferences.

Losing weight is not a difficult task and there is no need to starve yourself to do so, you can easily lose weight by following this diet plan. Also, if you are troubled by any medical condition, talk to your doctor before making any changes to your diet. Also by reducing carbs and lowering insulin levels, you can “prepare” your body and brain to lose weight by changing your hormonal environment.

Monday

• Breakfast: Sambar with Brown Rice and Idli (Note:- Start counting your calories)
• Lunch: Roti with mixed vegetables and Daal
• Dinner: Fresh spinach salad with mixed vegetables and tofu curry

Tuesday

• Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
• Lunch: Chole curry with brown rice
• Dinner: Khichdi with sprout salad

Wednesday

• Breakfast: Milk, apple, and cinnamon oatmeal with almond topping
• Lunch: Grain bread with tofu and mixed vegetables
• Dinner: Brown rice with vegetables and palak paneer

Thursday

• Breakfast: Yogurt with chopped fruits and sunflower seeds
• Lunch: Cereal bread with vegetables
• Dinner: Chana Masala with Basmati Rice and Green Salad

Friday

• Breakfast: Vegetable porridge and a glass of milk
• Lunch: Sambar with brown rice
• Dinner: Tofu curry with potatoes and mixed vegetables

Saturday

• Breakfast: Multigrain Parathas with Avocado and Chopped Papaya
• Lunch: Salad with Rajma Curry and Quinoa
• Dinner: Lentil Pancakes with Tofu Tikka Masala

Sunday

• Breakfast: Buckwheat porridge with sliced ​​mango
• Lunch: Vegetable soup with bread
• Dinner: Vegetables with Spice-Baked Tofu

Drinking water, seltzer, or unsweetened tea with and between meals will keep you hydrated without adding extra calories. Apart from this, you can also eat healthy snacks, here we have given some healthy snack options below.

Workout

Stretch, go for a walk and do some yoga or light exercises for at least 20 minutes in the morning. If you cannot do all this, then knowing the gym, do some kind of high-intensity exercise. Not only will this boost your metabolism in the morning, but it will also help kick-start your day by boosting endorphins.

Note:- It’s your wish if you want to follow the above diet plan but it depends from person to person what they like to eat. If you want to make a customized diet plan for your favorite foods. You can contact us 

Here are 10 easy tips to lose weight:

• Eat a high-protein breakfast. Having a high-protein breakfast can help reduce food cravings and calorie consumption.
• Avoid sugary drinks and fruit juices: While sugary drinks and fruit juices are the biggest contributors to weight gain, avoiding them can help you lose weight.
• Drink water half an hour before a meal. One study showed that drinking water half an hour before a meal helped 44% more weight loss in 3 months.
• Choose Weight Loss Friendly Foods: Some foods are very useful for reducing fat like avocado, broccoli, cabbage, leafy vegetables, beans, boiled potatoes, etc.
• Eat soluble fiber. Studies show that soluble fiber can reduce fat, especially abdominal fat. Fiber supplements like glucomannan are very helpful.
• Drink coffee or tea. If you are a coffee or tea drinker, you can drink as much as you want, as the caffeine in them can increase your metabolism by 3-11%. Increased metabolism is very helpful in weight loss.
• Eat unprocessed foods. Base most of your diet on Whole Foods. They are healthy, fill you up quickly, and are less likely to overeat.
• Eat slowly. People who eat fast food tend to gain weight over time, so eating slowly will make you feel full and it also promotes hormones that reduce weight.
• Measure weight quickly. Studies show that people who weigh themselves every day are more likely to lose weight and maintain it for a long time.
  Get a good night’s sleep: Poor sleep is one of the strongest risk factors for weight gain, so it’s important to take care of your sleep.

fitclap

I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.

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