Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

Obesity is a common health problem today; but do you know what is even worse? It is choosing the right types of diet for weight loss.

With millions of blogs and websites encouraging you to choose this diet or that diet, what do you think is the best for you? Who do you think decides which is the best type of diet for you?

Introduction

Obesity is evidently a major problem in the current period. Even with incredible advances in the medical industry, obesity hasn’t gone down for even 1 percent.

Major diseases like diabetes, high blood pressure and many such chronic issues is a gift from obesity to younger and older generations today.

With million problems comes billion solutions. Weight loss is more of a business than a solution today. Everyday you come across these gimmicks about weight loss and the right type of diets. In fact, there are a lot of people who even fall for them.

It is true that with days the list of different diets to lose weight are increasing rapidly. And so are the fast food centres.

With this manipulative environment, how can one choose the right type of diet and find the best results on them?

It has become hard to figure out the best approach one can go with regard to diet. Especially as a long term solution.

Today, in this article we bring to you a list of 7 different types of diet that are mainly focused on weight loss and healthy living.

Types of Diet

1.  Vegan Diet

Lately, one of the most popular diets that you will come across is vegan diet. As the name says it all, it is a type of vegetarian diet.

In fact, it is an extreme level of vegetarian diet. Not just fish and meat, all the animal products like milk and milk products, and eggs are also excluded in this diet.

Generally, this particular diet is followed for ethical or environmental reasons. It is intended towards restraining animal exploitation or cruelty and not just for health reasons. As right the reason sounds, following this sort of diet, especially for non-vegetarians is a hard task.

As said before, following a vegan diet not only excludes fish and meat but also animal products like milk, egg, honey, casein, whey etc. This in fact is not even a diet, more like change in the way of life and philosophy.

If you are willing to follow this diet, then your staple foods are mostly plant based.

For example: fruits, vegetables, leafy greens, seeds, nuts, legumes, whole grains etc. Since you are excluded from having meat, for protein and vitamin content you need to find alternative products.

Vegan diet not only benefits you in losing weight but also helps your body fight other health conditions. Conditions like diabetes, heart related issues, digestion problems etc can be managed with this particular diet. [1]

Also Read: 7 Main Reasons Why Vegan Diet is Healthy

2. Ketogenic Diet

One of the crash  diets for rapid weight loss is low-carbohydrate and high-fat keto diet. A ketogenic diet comprises low-carbohydrates, moderate-proteins and high-fat divided in certain ratios in the meal.

Ketogenic diet is one of the types of diet that is majorly focussed on weight loss. It is also known to manage medical conditions like epilepsy.

Keto Diet for weight loss

This diet is one of the ways to lose weight rapidly in a few months. It is also recommended for people fighting acne.

Although most effective in terms of losing weight, keto diet cannot be a long term plan. Especially, it is not the right way for healthy living which is a sustainable way for losing weight.

Before you go ahead with this particular diet, it is necessary that you consult your doctor and nutritionist. This is an extreme type of diet which requires strict vigilance.[2]

Also Read: Keto Diet: Not An Ideal Diet For Good Health

3. Mediterranean Diet

One of the topmost in the list of different diets to lose weight is Mediterranean diet. This diet here includes consumption of foods that are available in your region. Mostly plant based but does not completely eliminate meat.

Mediterranean diet also fosters the importance of physical activity and meditation. This diet enables you to replace junk foods with alternative options as per your particular cravings.

As it promotes healthy eating, it becomes inexpensive and also content as you tend to consume the right amount of food.

Mediterranean Diet for healthy weight loss

For a long term healthy living, this can be your go to diet. It is highly beneficial for the ones suffering from mental health like depression and anxiety.

It is also recommended as it is beneficial in reducing the risks of Alzheimer’s and Parkinson’s disease. As a result of healthy eating, your longevity also increases.

With facts, comes the myths. One such myth about Mediterranean diet is that it is expensive. Well! This is definitely untrue. Because, opting for maximum plant based food and especially regional food is always cost effective.

Another such myth is that Mediterranean diet is mostly just food based. As clearly mentioned above, this particular diet also promotes the importance of physical activity and mental health.[3]

Also Read: Why Mediterranean Diet Is One Of The Healthiest In The World

4. Raw Food Diet

Raw Food Diet is a diet regime which predominantly includes consumption of uncooked or raw foods in your daily meals. It does not include anything that is processed.

It is ideally recommended to consume plant based foods in this diet. The maximum number of people following this particular diet are generally vegan.

Raw diet for weight loss

Raw food diet majorly includes vegetables, legumes and fruits. By nature, this diet includes less trans fats and avoids foods that are pasteurized or processed with additives. Raw food diet is less calorific and hence one of the best for rapid weight loss.

Raw food diet helps in managing blood sugar levels, reduces the risks of heart disease, cancer, diabetes and also improves your skin health.

In this type of weight loss diet, since no cooking is allowed, you can go for sprouting of seeds or grains. Juicing of veggies and fruits is also a great approach. Dried fruits that are dehydrated and even blending your foods can be a better way to go with this diet.

Raw food diet may sound easy in terms of food preparation time. But, it is one of the difficult diets in terms of overcoming the cravings and the need for consuming tasty food.

This particular diet is hard to follow for a long term. It can be beneficial for people who want to lose weight quickly.[4]

5. Paleo Diet

In the list of different diets to lose weight, paleo diet is the most ancient one. It is hardly in human practice currently. Paleo Diet is from an era wherein eating foods that came from hunting was the right way of life.

It is believed that with time, the modern practice of eating food has changed so much that the body is unable to adapt to the current food chain.

Paleo Diet

Paleo diet includes foods such as fish, meat, eggs, vegetables, fruits, seeds, nuts, spices etc. Foods that have to be completely avoided in this diet are sugary foods, processed foods, soft drinks, dairy products, grains, legumes, and salt.

Just like Mediterranean diet, the paleo diet also aims at healthy eating for weight loss. Its benefits revolve around weight loss, managing diabetes, heart health and also better appetite management.[5]

Also Read: Paleo Diet for Weight Loss|Work for Indians?

6. Low-Carb Diet

 As the name gives it all away, low-carb diet limits the amount of carbohydrates consumption. It mainly encourages high protein and fat in foods. The primary motive of Low-Carb diet is losing weight.

This type of diet may also come with health benefits like reducing risks of diabetes and metabolic syndrome. Today, there are multiple alternatives for low-carb food products that may aid you to be consistent with the diet.

Low carb diet

Generally, carbohydrates are the macronutrients that provide calories in a diet. Certain fruits, veggies, grains, seeds etc are a natural source of carbohydrates. The limit in consumption of these foods is essential in this type of weight loss diet.

Many food manufacturers add refined carbohydrates like sugar and white flour in processed foods. These foods have to be consumed in limit or even avoided.

Low-carb diets not just help lose weight but also find its place in benefiting your health by reducing the risks of heart related issues.[6]

Also Read: 5 Great Tips for Following the Low Carb Diet

7. Intermittent Fasting

Don’t go by its name. It is definitely not a starving diet! Intermittent fasting diet involves fasting for some period of time in a day.

For example, the time between your dinner and breakfast. You generally do not consume anything between that period and hence that is a fasting.

Performing fasting for some period in a day, helps in digestion of food. It also helps burn a lot more calories when compared to that of other diets. This diet has to be done starting with fasting for a lesser duration. Going overboard at the very first time might harm your health.

intermittent fast for weight loss

How do you think intermittent fasting works? So, for starters, let’s say you get all your energy from the food consumed between morning 9 to evening 6. After 6 in the evening you do not eat anything until the next day 9 in the morning.

The food you consume from 9-6 provides you with energy to spend the next 15 hours. Once all that energy is spent, to stay active for the rest of the time, your body utilizes the energy from the fat stored in your body. Hence results in weight loss.

With a number of diets in the list of different diets to lose weight, there are some which not only concentrate on losing weight but also on your health. It is important to know and understand what works best for you.[7]

Also Read: All What You Should Know About Intermittent Fasting

How To Decide Which Is The Best Type Of Diet For Weight Loss?

When it comes to weight loss, you have a lot of advice and information coming around. May it be from millions of websites, blogs or even magazines and books. But do not fall for all that comes your way. Most of these diets are false approved and are not a long term solution.

We understand your confusions and concerns. But the question is, do you understand that? Weight loss is an art. It requires strict vigilance and collective support from your surroundings. Most importantly, you need to understand your own body.

What you like/dislike? What makes you feel full? And many such questions have to be answered.

Here is what you can do for starters:

  • Consult a nutritionist: First and foremost, involve your nutritionist  in all your discussions and researches. They can give you proper guidance on what is right for you and what is not. 
  • Find alternatives: Consider your needs. Do not restrict yourself from having certain food that is your favorite. Instead, find an alternative. Restricting or forcing yourself could worsen mentally causing more harm to your body.
  • Affordable: Always look at how much you can afford them financially. Looking at your pockets when it comes to health is wrong, they say. But it is important to understand that not everyone is in place to afford everything. Make your budget beforehand.
  • Go for locally available and seasonal foods: Make sure to try diets that go with your locally available foods. This way you are not importing anything from outside which saves you from unwanted expense. Also, you are already aware of these foods around you everyday.
  • Physical Activity: Always include physical activity with your diet. It is important to understand that diet alone cannot help you lose weight or live healthy. Balance in diet and exercise is utmost important.
  • Supplements: Overweight could be the result of deficiency of certain nutrients . Addition of supplements checking with your nutritionist will support your weight loss journey along with the diet.
  • Do not stress: Do not go overboard. Dieting is tricky! If you follow a diet so much so that, if found cheated you might end up feeling guilty. This leads to unwanted stress. So, it is important to take it lite and also enjoy what you like (or find better alternatives).

Facts and myths are always heard and said about. But the man who finds the reason and explanation behind it, makes the best of life.[8]

Conclusion

While we have given 7 types of diets, let us also remind you that these are just a few of the many fishes in the ocean of diets. At the end, what is best for you is to be decided by none other than yourself.

Always remember, a man is his own best friend and so is his adviser. Decide what is important to you and discuss with the ones who know you. Patience is a key to losing weight and in general to all your problems.

At Possible, we provide you with FREE diet consultation! If you have any confusion on what type of diet best suits or any kind of doubts and questions regarding diets for weight loss, we are just one click away. You have got us!

 

Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

Are you a vegetarian who is intensively looking for a perfect yet easy meal plan to lose weight?
We are glad to tell you that You’ve Arrived!!

The world is rapidly turning towards vegetarianism to follow a healthy lifestyle and protect the environment. Around 18% of the world’s population is identified as vegetarians. [1]

In this blog, we will discuss the benefits and risks of vegetarian diet plans for weight loss, frequently asked questions to dieticians, and more. We will also give you a Free 7-Day Complete Vegetarian Diet Plan for Weight loss by our head nutritionist.
Excited!!
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Introduction

In simple terms, a vegetarian diet is the one that does not include meat, poultry & byproducts of animal slaughter. People adopt vegetarianism for various reasons such as religious beliefs, health issues, environmental causes, respect for sentient life, etc. However, dairy products such as milk, curd, paneer, etc. are considered vegetarian.

The majority of Indians are vegetarians with an estimate of 40% of the Indian population is pure vegetarian, while another 30% of the population consume meat occasionally. [2] [3]

It has also been observed globally that people are rapidly converting to vegetarianism as it is the best way to stay healthy.

Several studies published in the Journal of the American College of Nutrition [4][5] assures that vegetarianism reduces the risk of many serious health issues such as heart diseases, diabetes, PCOS, hypothyroid, etc.

Athletes and bodybuilders are substituting meat for plant-based proteins to reduce the risk of Type 2 diabetes, cancer, kidney disorders, etc.

vegetarian food to lose weight

It often turns out to be a challenging task for a vegetarian to find a perfect weight loss diet plan. Even if one can find a healthy vegetarian diet plan, it contains several food items that are not readily available in local Indian markets.

To solve this problem for you, we reached out to our head nutritionist and came up with a simple & perfect diet chart for vegetarians.

Benefits & Risks of Vegetarian Food

Nothing is white or black; everything is grey, which means everything in this world has pros and cons, and we shouldn’t follow anything blindly. As they say, half knowledge is more dangerous than no knowledge.

Here we address the health benefits and risks attached to a purely vegetarian diet: –

Benefits of a vegetarian lifestyle

1. Weight loss

When you are on a vegetarian diet, your BMI would be lower than that of a non-vegetarian because vegetarian foods are lower in calories than non-veg.

Studies across the globe have shown that a vegetarian diet is high in micronutrient content, low in fat, and comprises approximately 7 to 15% of total energy.[6, 7, 8]

You can easily lose or maintain your weight with a healthy vegetarian diet.

Also Read: Following An Extreme Diet? Beware! It Can Possibly Make You Fatter

2. Healthy Heart

For a healthy heart, you need a healthy plate, and a vegetarian plate is an excellent choice. A veg diet is cholesterol-free and is low in saturated fat, which keeps you at a lower risk of cardiovascular disease.

A vegetarian diet contains dietary fibre, complex carbohydrates, vitamins, minerals, polyunsaturated fatty acids, and phytochemicals. [9]

3. Diabetes prevention and management

You can prevent diabetes with a vegetarian diet as it has lower sugar levels, and it makes your body more responsive to insulin. Diabetes patients are given vegetarian diet plans and superfoods to control, manage, or reverse the disease along with weight loss.

Vegetarian diets have a high content of fibre, antioxidants, and phytochemicals. There is evidence that high consumption of fruits and vegetables can decrease the risk of developing T2DM. [10, 11]

Moreover, whole grains contain the mineral magnesium, which is essential for regulating blood sugar [12]

4. Hypertension 

High Blood Pressure or Hypertension (BP) is a modifiable major lifestyle risk factor. There are a variety of mechanisms proposed by which plant-based nutrition leads to a decrease in blood pressure.

They include improved vasodilation,[13, 14, 15, 16] greater antioxidant content and anti-inflammatory effects,[17, 18, 19, 20, 21, 22, 23, 24] improved insulin sensitivity,[25, 26, 27, 28, 29] decreased blood viscosity,[30, 31] altered baroreceptors,[32] modifications in both the renin-angiotensin,[33, 34, 35, 36] and sympathetic nervous systems[37, 38].

5. Gastrointestinal diseases

Vegetarian Diet rich in soluble and insoluble fibres helps in treating gastrointestinal diseases such as gastrointestinal cancer, gallstones, diverticular disease, and constipation.[39]

6. Healthy skin

As fruits and vegetables are high in fibre, antioxidants & water, they help improve your metabolism, improve your digestion, keep you hydrated, and flush out toxins (detoxification) and other unwanted chemicals from your body. 

Also Read: How To Detox Your Body In 8 Simple Ways!

Demerits of the vegetarian diet 

1. Nutritional Deficiency

A wrong composition of the vegetarian diet can cause nutritional deficiency disorders. If you do not focus on getting all essential nutrients from various fruits and vegetables and follow a monotonous vegetarian diet plan, you will lack in vitamin B, vitamin D, iron, protein, etc.

You should follow a balanced diet to have sufficient essential nutrients, foods like pulses, spinach, cashew nuts help in getting iron, whereas foods like rajma, milk, soy milk, seeds help in getting protein.

2. Lower bone mineral density

The elimination of animal products from the diet decreases the intake of some essential nutrients and may influence bone metabolism. However, vegetarian diets can also be equally healthy only if they are well balanced with a variety of foods.

3. Great effort required

You need to put more effort in terms of time and knowledge to select the foods in a vegetarian diet especially when you are eating from out. We advise you to take help from a qualified Nutritionist.

4. Requires supplementation 

If your vegetarian diet is not well balanced, you need regular external supplementation for essential nutrients like vitamin B12, vitamin D, etc.

Also read: Vitamin B12: A Key Player In Keeping The Body Healthy

Simple Vegetarian Diet Plan 

Here’s a free 7-day vegetarian diet plan for weight loss by our Head Dietician, Dr. Sunmukha Priya:-

7 day Vegetarian diet plan for weight loss

5 Simple Tips to Lose Weight by Dieticians

1. Drink warm lemon water

Drinking warm water with a squeeze of lemon early in the morning aids in weight loss. It will rehydrate, detoxify, boost immunity, and improve your digestion. Researches have shown that polyphenol antioxidants found in lemons reduce weight. [8]

2. Magic of black coffee

Black coffee has chlorogenic acid that helps the body keep the glucose absorption down from the food, which helps in weight loss. 

Fitness experts suggest that taking a cup of black coffee before exercise. Coffee has a psychoactive substance called caffeine that helps you energize and make the most out of your workout with less fatigue.

3. Heavy breakfast & light dinner

  • Two important things about breakfast:
    • It should be the heaviest meal of the day, and by heaviest, we don’t mean the weight but the quality. It should be loaded with protein and other nutrients.
    • You should never skip breakfast. 
  • Dinner should be the lightest meal. You should have vegetables and some grains for dinner.

4. Never stay hungry

We want you to learn this by heart – Starvation Is Not Dieting. This is a widespread misconception and the reason people lose weight quickly, but then it brings them a lifetime of problems.

Starvation puts adverse effects on your body like blood pressure drops, slowing heart rate, hypotension, prolonged weakness, dehydration, thyroid malfunction, and whatnot! 

Keep healthy snacks or fruits beside you to munch on as soon as you feel hungry.

5. Make it a habit

Fitness is a goal; if you are not fit, but once you are healthy, it should become a part of life. Consistency is the key. Make it a habit to have healthy food with moderate exercise for a life long happiness.

healthy vs unhealthy foods

Foods to Avoid

You become what you eat, and we want you to be as fit as a fiddle, not as fat as a burger. 

Yes, we do have veg burgers, veg pizzas, veg biryani, and to top it all, everyone’s favourite panipuri, momos, french fries, and whatnot but just because it’s “veg,” doesn’t mean it’s healthy.  Here’s a list of food you must avoid to achieve your fitness goals:-

1. Fried food

Who doesn’t love a hot and crispy french fry dipped in sour cream!

Made your mouth water, didn’t I?

But you would also know that this fat and salt loaded junk food is big trouble for your heart.

All deep or semi fried foods are filled with carbs, fat, cholesterol, and sugar that can really hinder your fitness goal. According to a study, a correlation between processed food and obesity has been found. [9]

2. Packed Fruit Juice

Have you ever turned a fruit juice pack to check the information printed behind it? If not, then do it next time.

You will be surprised to find out that it’s only a small percentage of real fruit juice, and the rest is water, sugar, and preservatives. Stay away from packed and processed juices instead have real fruit; if not, a fresh fruit juice with no or less sugar.

3. Bakery products

I was a sweet tooth, then one day I stepped on a weighing machine and it broke. 

The thought of filling your kitchen with candies, pastries, muffins, cupcakes, and all may make you feel good but each bite is a guilty pleasure and unfulfilling. Bakery products are made with ingredients like sugar, refined flours, oil and creams which are unhealthy for you.

Save yourself from obesity, diabetes, and other diseases, and next time your sweet tooth craves, have some dark chocolates, dry fruits like dates, raisins, or crushed almonds and walnuts with honey.

4. Foods with added sugars

One simple statement, “Sugar is bad for you.” Avoid all products that contain added sugar like cold drinks, ice creams, candies, wafers, frozen yogurt, shakes, etc.

Sugar increases the risk of heart diseases, diabetes, obesity, gum diseases, tooth decay, stress, and much more. Honey is the best natural alternative for sugar.

In Short

It’s not easy to shift from a non-vegetarian diet to a vegetarian diet. This diet change can be gradual. You should make sure that when you are on a vegetarian diet you take supplements like vitamin B12, vitamin D, protein, etc. 

It is essential to make sure the diet incorporates foods from a variety of vegetarian sources.

FAQ’s

1. Can I lose weight by being a vegetarian?

A. Yes, you can lose 1 to 2 kgs in a week with a vegetarian meal plan and moderate exercise.

2. What are the disadvantages of a vegetarian diet?

A. Purely vegetarian diet lacks in various essential nutrients like protein, vitamin B12, iron, zinc, etc. You should always have a balanced diet by including such nutrient rich foods.

3. Do vegetarians get enough protein?

A. Your body should get an average protein intake of 50 grams daily. You can ensure sufficient protein intake by including foods like soy milk, tofu, nuts, lentils in your everyday meal.

4. Aren’t vegetarian diets low in iron? 

A. A monotonous vegetarian meal may lack in various essential nutrients including iron. You can ensure sufficient iron supply by including foods like whole grains, green leafy vegetables, dried fruits, etc in your diet.

 

 

Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

On Sunday, Aug 30, 2020, In his monthly radio programme called “Mann Ki Baat”, Prime Minister Narendra Modi announced September as “National Nutrition Month”. He urged that the school should not just focus on the regular subjects but also make their students aware of the importance of complete nutrition. 

He suggested that schools must have Nutrition Monitors in each class like the class monitors as this will help raise awareness. “Apart from the report cards, schools should also provide nutrition cards to the students.”, he added.

Schools & Nutrition

Schools are the best place to educate the society about the importance of nutrition because they reach almost every person of the society as they have an effective connection with the students, the school staff & families.

A school needs to keep a healthy lifestyle & improved nutrition on the top of their agenda because nutrition plays an important role in a child’s well being, learning ability, academic performance, co-curricular activities performance, etc. 

nutrition month to make children aware of healthy eating

It’s not just the education, but the nutrition that decides the future of a child & hence it must be of utmost importance to make the society aware of it & schools are the best medium to achieve this goal.

A healthy body holds a healthy mind, and the combination of both is essential for a human being to explore their mental and physical potential in every regard.

It is important to bring the awareness about healthy nutrition early in childhood or adolescence to prevent the detrimental health effects of poor eating habits. These age groups are the critical period for highly nutritional diets as the overall development is at pace.

Also, the eating habits developed in these age groups persist throughout adulthood and it gets extremely difficult to change them later.

Nutritional requirements for different stages of life

The requirements for micro-nutrients change throughout the life cycle. Every person requires all the micro-nutrients, but the quantity of intake varies and hence focus on a certain group of micro-nutrients is required at different stages of life.

There are two types of problems related to nutrition, one being the inadequate intake of certain micro-nutrients (vitamins & minerals) & the other is the excess intake of macro-nutrients (saturated fat, sugar, cholesterol, carbohydrates, protein, etc).

Here we discuss the micro-nutrients required at different stages of life: 

1. Fertility

Lifestyle quality & eating habits affect fertility directly or with the risk of diseases that impair fertility.

Studies suggest that for females to achieve pregnancy a sufficient amount of vitamin C, antioxidants, iron & arginine is required. [1] A gluten-free diet is suggested for the female at the risk of getting celiac disease, an immune mediated condition triggered by gluten. [2] 

According to studies, male fertility is impaired by smoking, reproductive tract infection, varicocele, poor diet and other health factors occurring majorly due to poor lifestyle.[3] Men should assure a good supply of antioxidants, vitamin C, vitamin E & selenium for an improved sperm quality.

One of the common reasons associated with the fertility impairment in both women and men is alcohol consumption.

2. Infancy and Early Childhood

The rate of development at both these stages are more than any other stage of life hence the requirements for quality nutrition is very high. It is suggested to maximize intake of nutrient-rich foods, particularly vegetables, fruits, legumes, milk and whole grains. [6]

3. Adolescence and Adulthood

The recommendation for micro-nutrients is almost the same in both the age groups except certain minerals required for bone growth like calcium, phosphorus. However, the adolescent requires more macro-nutrients majorly protein & energy than a regular adult.

This is suggested for a regular lifestyle whereas the protein & energy requirements would definitely increase in adults if they are planning to achieve a certain muscle mass.

healthy lifestyle

The micro-nutrient needs in adults differ slightly based on the gender. 

  • Males require more of vitamin C, K, B1, B2, and B3; magnesium & zinc.
  • Females require more iron as to the males of similar age due to menstruation.

4. Pregnancy and Lactation

Pregnant and/or lactating women require increased amounts of protein, vitamins A, C, E, B, calcium, phosphorus, magnesium, iron, zinc, potassium, selenium, copper, chromium, manganese, and molybdenum.

They have increased requirements of both macro-nutrients and micro-nutrients & the insufficient intakes of all these increases the risk of chronic diseases in their children. [4][5]

5. Old Age

Elder people require less energy than younger people due to reduction in metabolic rate, physical activity & muscle mass. With old age the risk of bone loss and fracture increases. Hence it is suggested for the elderly to increase the intake of vitamin D.

As the muscle mass reduces with old age the body loses its capability to retain much protein hence a bit increased intake of protein in small amounts is advisable.

The preferred source of protein is plants for this stage of life. Old people should also have  a little higher intake vitamin B6 for better immunity.

Possible’s Initiative

The vision behind the establishment of Possible is to make India healthy. Our founders, Megha & Vishnu, laid the foundation of this organization with a mission to change the lives of at least 10 Million people for good forever.

It’s been 5 years & many ups and downs but we have successfully achieved 40,000+ happy customers. 1000’s of them overcame an existing disease like diabetes, thyroid, etc, 1000’s of them reached their fitness goals by reducing 10’s of kgs, 1000’s of parents have subscribed to our superfoods.

Our superfoods are scientifically designed & formulated to live up to the title of “Superfood” as they come power packed with several nutrients like protein, vitamin, minerals, etc.

Possible supports this brilliant initiative by the government that we feel we are an unofficial ambassador of this National Nutrition Month. We are running several exciting challenges and quizzes on our social media handles to spread awareness. Follow us on Instagram & Facebook to take part and win exciting gifts.

Check out the range of Superfoods by Possible here:-

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Let’s pledge today: “I WILL EAT RIGHT WITH EVERY BITE”

a list of seven vegetarian recipes I like to cook using my Instant Pot.

 

 

Vegetarian Recipes

 

I’ve put together a list of seven vegetarian recipes I like to cook using my Instant Pot. I like using a multicooker (instead of a regular stove-top). because it’s faster, simpler, and the cooking technique keeps nutrients in the dish.

So, if you want to keep living healthy and enjoy life as a vegetarian, here are some recipes for you to try:

 

1 Baked Potatoes

 

 

baked-potatoes

 

 

This is a recipe for baked potatoes, and since we’re using an Instant Pot, the time needed for cooking is cut in half. So, you won’t have to wait by the oven and keep checking on the potatoes. To make sure they’re at the right temperature all the time!

You can find the ingredients and full recipe here, but the process is quite simple. You simply put halved red potatoes in the inner pot of your IP cooker. And set the pot according to instructions. When the cooking is done, you’ll have a delicious meal that can be served. With a salad or any other side dish you want.

 

 

2 Tacos

 

 

food-for-fitness-tacos

 

 

Who said you can’t have good fast food when you’re a vegetarian? I know that many big food chains offer vegetarian versions of their menus. But the taste is never up to standards (at least that’s how I see it).

So, why not make your own fast food that’s healthy, fresh, and tastes amazing? This Instant Pot tacos recipe proves you can do it without too much fuss over ingredients. In addition, you don’t have to fight over who does the dishes after you eat – it all goes in the Instant Pot!

 

 

3 Hummus

 

 

food-for-fitness-hummus

 

 

It’s delicious, nutritious, and makes you think of exotic places kissed by the sun and blessed by rich cultural habits. Hummus is a wonderful dish that doesn’t require too much effort to make. But brings a variety of nutrients to your diet!

Luckily, it’s easy to make using an Instant Pot so you can enjoy it whenever you want. Still, keep in mind that moderation is important when you’re trying to have a healthy lifestyle!

 

 

4 Mac & Cheese

 

 

 

It’s easy to make but it can be a lot of work when you’re making it using standard methods. But if you follow this  Instant Pot vegetarian recipe, you’ll see it takes less to get this creamy, cheesy dish steaming hot on your plate. In addition, there will be fewer dishes to clean. Since you’ll only be using the pot to cook the pasta and the sauce.

If you want to add to this classic dish, you can always combine some broccoli. (Or other veggies you consider useful) in the cheese sauce.

 

 

5 Portobello Pot Roast

 

food-for-fitness-portobello-pot-roast

 

 

Most people think about beef and slow cookers when you say pot roast. While it’s true that this is a dish that requires time to have all the flavors blend together in a symphony of taste. You can get the same result in half the time by using an Instant Pot.

Also, the beef can be replaced with portobello mushrooms, like this blogger did, and you are good to go! Of course, you can use other types of mushrooms. As long as they are meaty and retain their texture when pressure-cooked.

The good news is that you can serve this pot roast as is or as a side dish next to pasta or rice. Not to mention that it’s a flavorful vegetarian recipe that the entire family can enjoy!

 

 

6 Lentil Stew

 

food-for-fitness-lentil-stew

 

 

There’s nothing more soothing than a hearty stew when it’s cold outside! Be it rain or snow, this dish is a fantastic idea for lunch or dinner, especially when you’re sharing it with friends and family.

In addition, this lentil stew is so versatile that everyone can enjoy it. You can cook it vegetarian, and people who eat animal products. Can simply add smoked sausages in their bowls, to make it more to their taste.

Lastly, this delicious recipe (available here ) doesn’t require fancy ingredients. Most of them are already in your cupboard or fridge.

 

 

7 Pad Thai Stir Fry

 

pad-thai-stir-fry

 

 

You can still enjoy delicious foods, like Pad Thai. Even if you don’t add chicken or animal-based sauces! According to this recipe, you can make fantastic Instant Pot vegetarian recipes and gluten-free versions without dirtying any other dishes and tools (except for the inner pot of the IP, of course!)

In addition, it reduces your activity in the kitchen. Since you won’t have to take care of the noodles in one pot and stir the vegetables in another pot! So, follow the recipe and enjoy the result with your guests – who I promise, will be impressed with your cooking skills!

 

Wrap Up

 

It’s not that bad to make the switch to veggies after all. It only takes a bit of imagination and reliable cooking tools. (like the Instant Pot) to enrich your culinary life. So, as long as you make sure your food is not boring and you keep up; with the required daily protein and fiber intake, you’ll be healthier and happier for your choice!

 

 

 

 

Get cheap healthy meals for the whole family.

 

 

Cheap Healthy Meals!

 

Food is one of our biggest expenses each week and we obviously can’t go without it – but we can monitor what we’re splashing our cash on and get cheap healthy meals for the whole family.

And the good news is you can eat well on a budget without having to cut up coupons!

We have chosen some recipes from the 28 Day Weight Loss Challenge below to show you how YUMMY and healthy budget food can be for you and the whole family!

 

 

cut shopping cost at the grocery store.

 

 

10 Top Tips To Eat Healthily On A Budget.

1. Make a meal plan.

 

YES, it’s true, we are still talking about meal planning. That’s because it’s the NUMBER ONE way to save money on your groceries week to week.

Knowing what you are going to eat for each meal and snack means you will know exactly what you need to buy. So nothing gets forgotten, and nothing goes to waste.

 

2. Shop less often (and go online)

 

The fewer times you hit the supermarket the better. How often do you pop to the shop to pick up one or two things, and walk out with an armful of groceries? It’s too tempting to overspend.

So do your best to do one big shop per week, either online or in person. And always use your shopping list from the 28 Day Weight Loss Challenge so you don’t forget anything.  Shopping online is great as you can see your total spend before you commit to it.

 

 

3. Double up.

 

slices of hazelnut-cake

 

 

It takes just as much effort to cook a double batch as it does to cook a single one – so always double up! So if you’re cooking this delicious Choc-Hazelnut Freezer Pie, make two and freeze one!

Or if you’re cooking up the Simple Chicken Curry, freeze the second batch in single serves for your lunch or in one tub as a family-sized portion.

Knowing you have snacks and meals on hand is a great way to lose weight on a budget. As you won’t be tempted by a raspberry muffin at the café or a chicken madras from the takeaway.

 

4. Use economical ingredients.

Make the most of kitchen staples to bulk out your meals – think frozen peas, tinned chickpeas, oats, eggs, rice, and tuna. Go through the kitchen and find ingredients that need to be used up.

Then jump on the recipe hub of the 28 Day Weight Loss Challenge and find something. That you’d like to cook (ideally with ingredients you already have on hand).

 

5. Switch up ingredients.

If one of our 28 Day Weight Loss Challenge recipes asks you to use a specific ingredient that you don’t have, feel free to mix and match to what you do have (or what’s cheaper).

For instance, you can dollop sour cream on your soup, but if you don’t have any, some Greek yogurt will work too. If a stir fry calls for chicken breast, you can easily use chicken thighs or some tofu instead to save money.

 

6. Put meals on Repeat.

 

Baked Sweet Potatoes With Spinach & Feta

 

 

We offer tons of variety on the 28 Day Weight Loss Challenge, but that doesn’t mean you have to prepare; three brand new meals and three different snacks each and every day. Lots of the mums on the 28 Day Weight Loss Challenge choose to alternate. Between just two breakfasts across the week for instance, and that’s perfect for them.

Many mums will make extra of their dinner (like these Baked Sweet Potatoes With Spinach & Feta from the 28 Day Weight Loss Challenge. To eat for lunch the next day rather than making something from scratch. Make the plans work for you and your lifestyle.

Get more budget-friendly cheap healthy meals recipes in our free recipe pack. Therefore, Everything works out to be $2.50/serve or LESS!

 

8. Reduce processed foods.

It’s so easy to fill your trolley with boxes of food that claim to be ‘natural’ which in fact are anything but. By reducing the amount of processed food in your trolley, you’ll save money as well as calories and additives.

It’s easy to make your own muesli bars and slices for your own snacks (that can work well for lunch boxes too). Make your own simple sauces for stir fry and pasta rather than buying them in a jar or sachet (they’re often ¼ sugar by the way).

 

9. Keep it simple.

 

Boiled Eggs With Soldiers

 

 

It’s perfectly fine (and delicious) to have some boiled eggs and toast soldiers for dinner sometimes. Having a few cheap healthy meals and cheerful meals up your sleeve can save you a TON of cash (and calories), as it means you won’t feel tempted to order a pizza or eat out when you’re tired and hungry.

 

10. Take full advantage of the Healthy Mummy App.

In the Healthy Mummy App, home to the 28 Day Weight Loss Challenge  all portion sizes, shopping list, and nutrition are taken care of for your cheap healthy meals on a budget and family-friendly.

 

Family lunch at home

 

 

Staples to keep in your cupboard:

  • Flour
  • Tinned legumes
  • Rice
  • Stock cubes
  • Sweet potatoes

For more on what items to stock here in your pantry read this! 5 pantry staples you need to be stocked in at all time

 

grocery shopping

 

 

Lifestyle changes to help keep costs down:

  • Become a flexitarian and swap meat for beans (which are loaded with protein) a couple of times a week.
  • Rather than throw out leftover veg, why not make a soup or broth?
  • Even if you just start out by growing your own herbs then veg, it’ll save you money and a supermarket run.

 

Family Cheap Healthy Meals – all from the 28 Day Weight Loss Challenge:

 

Lemon and Thyme Roast Chicken.

 

Roasted Lemon Chicken ready to be served

 

Ingredients:

  • 1 whole large chicken around 3-4kg
  • 1 lemon try to find unwaxed if possible
  • 4 sprigs of fresh thyme or rosemary (or use dried thyme, sage, or mixed herbs)
  • 2 tsp olive oil
  • Salt and pepper

This recipe only includes four ingredients (chicken, thyme, lemon), but if you chuck some roasted sweet potatoes in you can feed the whole family for $6, excluding leftovers.

For more on this recipe, click here.

 

15 Minute Healthy Chicken Satay Salad Tacos.

 

 

15-Minute-Chicken-Satay-Tacos

 

Ingredients:

  • cooking oil spray
  • 1 chopped red capsicum
  • 4 stalks thinly sliced celery
  • 400 grams chicken breast fillets
  • 2 tablespoons peanut butter
  • 1 tablespoon sweet chili sauce
  • 2 teaspoons soy sauce salt reduced
  • hard taco shells
  • mixed lettuce leaves
  • 1/3 cup chopped fresh coriander

This delicious meal only takes 15 minutes to prepare, and you can feed your family for $6.80. For the full recipe, click here.

 

10 Minute Corn Salsa With Egg. 

 

 

 

10-Minute-Corn-Salsa-With-Egg

 

Ingredients per meal: 

  • 1/2 cup corn kernels fresh or tinned
  • 1/4 avocado diced
  • 1 spring onion finely sliced
  • 1 tsp lemon juice
  • 1/4 tsp ground cumin
  • 1/2 tsp dried Italian herbs
  • cooking oil spray
  • 1 free-range egg
  • 1 slice wholegrain bread of choice

You could feed an average family (2 adults and 2 kids) for $7 – note this includes two adult-sized portions ($1.90 per serve) and two kid-sized portions.

For more on this recipe, click here.

 

Homemade Pizzas With Less Than 5 Ingredients.

 

 

3 Homemade Pizzas With Less Than 5 Ingredients

 

Ingredients: 

  • 1/2 cup mozzarella cheese, sliced
  • 100g red ripe cherry tomatoes
  • 1/2 cup fresh basil leaves (add just before serving)
  • Flour

This works out at around $5 per meal for the family. For the full recipe, click here.

Meanwhile, this Mum Kaitie spent SIX HOURS prepping meals for 12 weeks and it only cost $500!

 

 

Meal prep mummy display

 

 

Check out Katie’s top 6 tips that will help YOU meal plan like a pro and achieve your weight loss goals on a budget too!

 

1. Utilise your appliances!!


Slow cooker, rice cooker, electric frying pan, stovetop, oven. When doing a bulk cook up I always pre-plan how I can get the most out of my appliances!

 

 

2. Bulk dishes out with veggies and lentils.

  Pizza & veggies and lentils for the next day
I add lentils and grated vegetables to most meals, Therefore, this helps to bulk out meals at a small cost. I also love that I am squeezing more nutrients into my family’s meals.

 

3. Shop online and look at sales!

    Kaitie budget shop plan

 

I love planning my meal prep around the current shop sales to get the most bang for my buck! If on a strict budget shopping online can be a game-changer! You can always see the total before reaching the checkout, you can easily compare prices and you can limit impulse shopping!

 

4. Freeze all your leftovers.

  Leftover display in containers

 

Freeze EVERYTHING!!! All leftovers – curry paste, tomato paste, and liquid stock, place in an ice cube tray. And transfer into labeled ziplock bags to reduce wastage. Freeze herbs in an ice cube tray with a little olive oil, bananas going bad? FREEZE them, perfect for smoothies or defrost when you are making banana bread next time!

Always label and date food you are freezing.  Whether it is uncooked meat, curry paste, bananas, meals, or prepared snacks. Therefore, All containers should be labeled with the date. And you should make sure you rotate if you are adding extras to the freezer regularly.

 

 

5. Use the ingredients you have on hand and make a plan to cook a variety of meals that use similar ingredients.

 

 

 

Pick recipes from the Healthy Mummy App which use the same ingredients. So you can buy in bulk and save money that way, this will also make your meal prep day a lot easier. If mince is on sale you could make:

You could add lentils to bulk these out and use the same grated veg for each recipe – carrot, onion, zucchini, and capsicum.

 

6. Make a plan!

 

 

 

Planning is key when it comes to meal prep and weight loss! It helps you set yourself up with the correct ingredients. And it helps you get the most out of your time in the kitchen. Having a weekly cheap healthy meal plan and sticking to it really helps with smashing weight loss goals but it also helps with weekly budgeting.

 

 

Are you ready to become a Healthy Mummy?

 

 

 

 

Finally.

 

If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.

Our 28 Day Weight Loss Challenge includes:

  • 28 days of at-home exercise routines (no gym needed) – with video instruction
  • Customizable and breastfeeding friendly meal plans (including 7 Day Cleanse)
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

To learn more about our28 DAY WEIGHT LOSS CHALLENGE CLICK HERE or purchase our Smoothies.

 

 

 

 

Tummy fat is notoriously one of the most troublesome areas of fats for lots of mums

 

 

Tummy Fat

 

With the colder months of winter now upon us. The prospect of losing weight and blasting away tummy fat can seem a lot more challenging. 

Tummy fat is notoriously one of the most troublesome areas of fats for lots of mums to get rid of as it can be really hard to lose! Plus we’ve all spent the last couple of months in lockdown. Where there’s a fair chance that some extra weight may have crept on.

While Winter has its dark days, extra forgiving clothing, and comfort food cravings, it may seem the hardest time to find the motivation to exercise or slim down. But don’t despair, there’s plenty of things you can do to use this time to your advantage and lose your tummy fat.

But the good news is that we have you covered. The Healthy Mummy app and 28 Day Challenges and you can get results like Cicily below with us

 

 

 

Check out our 9 ways to beat belly bulge this winter!

1. Eat Lots of Fibre

 

 

 

The best thing you can do for your body is to eat plenty of fiber. It helps prevent weight gain, by reducing appetite and helping to normalize bowel movements. Fiber-rich foods absorb more water, which helps to keep us feeling full. There is some evidence that the weight loss effects of fiber target belly fat specifically. The best high-fiber foods to eat include chickpeas, apples, rolled oats, green beans, sweet potato, and fresh berries.

 

Try our High Fibre Vegetarian Curry

 


 

 

2) Make use of your slow cooker

Winter is the time when we want to hunker down and fill up on delicious warming comfort food. And you still can! Make use of this great kitchen gadget to create a filling and healthy meal with minimal effort. The 28 Day Weight Loss Challenge has heaps of fiber and protein-filled slow-cooked meals 

 

slow cookers

 

 

Try our Slow Cooked Asian Chicken or the Slow Cooked Porcupine Meatballs as a taster for how good these recipes are.

 

3.Try The Healthy Mummy Smoothie with Probiotics

 

The Healthy Mummy Tummy Smoothie is a complete meal replacement that contains a heap of amazing new ingredients including probiotics to help you lose weight, support your gut health, and feel fuller for longer.

As well as being loaded with probiotics to help balance the friendly bacteria in your digestive system,  it’s also a great source of dietary fiber to help to relieve you of any toxic build-up. With ingredients such as carrot juice powder, fenugreek seek powder, and pumpkin seed, it’s easy to see why it is going to be your secret weapon to fight belly fat!

 

 

4. Spice Things Up

 

Eating chillies 4 TIMES A WEEK could cut your risk of having a heart attack by 40%

Spicy foods contain an active component called capsaicin. By adding some chili or bell peppers to your meals, you’re helping boost your metabolism naturally, without any harsh accelerants. Capsaicin also turns the bad, unhealthy white fat into fat-burning brown fat through a process of creating heat from burning fat.

 

 

5. Get Moving!

exercise on a budget

 

 

Any exercise will help increase your calorie expenditure, so get moving!  Admittedly the prospect of getting out of the house to exercise when it’s dark and cold may not be appealing, but here’s the thing – you don’t even need to leave the house! And you certainly don’t need an expensive gym membership!

There are heaps of exercises you can do at home, you just need to get into the habit and make it part of your routine.  You can use the multitude of exercises routines from our 28 Day Weight Loss Challenge App.

Every little bit counts. Keep as active as you can every day to really get your heart pumping and your energy firing so help stomach fat reduction.

Get a sneak peek of our Booty Belly Blasting Workouts you can do at home here 

 

6. Eat foods that reduce bloating

 

5 healthy drinks that will help you lose weight

 

 

Often, bloating may be the real issue, rather than stomach fat itself. Eating certain food and drink can go a long way to reducing bloating that can make you feel frumpy.

Tummy fat-burning foods include fennel seeds, asparagus, avocado, garlic, green tea, kimchi, and blueberries.

 

See 5 foods to blast belly fat here.

 

7. Up your Protein!

Protein-Packed-Chicken-Burrito-Bowl

Lean protein (with less fat) keeps you fuller for longer, which reduces the likelihood of reaching for a sugary snack after your meal, which aids in belly fat loss.

Think nuts, salmon, lean meats (such as chicken and turkey), tofu, eggs, yogurt, tuna, and certain cheeses.

 

8. Join the 28 Day Weight Loss Challenge

 

As the temperature drops in winter, now is the perfect time to fire up your weight loss goals with the28 Day Weight Loss Challenge!

Get a Sneak Peek of some of the delicious, healthy, and easy-to-make recipes that will be available as a part of the 28 Day Weight Loss Challenge.

 

9. Reduce Sugar and Fat

 

detox from sugardetox from sugar

 

 

Sugary, fatty foods (like doughnuts, chocolate biscuits, pastries, cakes, and every other little treat) leave your body feeling unsatisfied and lethargic – you want more and more as they just don’t fill you.

It’s why they often call these empty calories.

Reduce your intake of these foods and instead choose high fiber and high protein foods that will leave you feeling energized and satisfied – thus less likely to overeat.

 

Join us on the 28 Day Challenges HERE and get results like mums below with us

Del-Koukoullides-before-after-23kg-weight-loss

 

 

 

 

Fruits And Vegetables 13 That Are In Season This Winter – Plus Recipes To Make From Them!

 

 

13 Fruits And Vegetables That Are In Season.

 

Planning meals around seasonal fruits and vegetables is a great way to save money, get maximum nutrition, and even help the environment as most produce tends to be sourced locally.  Whatsmore, we are spoilt in the Australian winter with delicious veggies that are perfect for comforting soups, warming casseroles, and roast root veggies.

 

winter food

 

These foods which we call ‘in season’ are often cheaper, tastier and more nutritious.

 

According to the Seasonal Food Guide, food we associate with Winter such as Brussel sprouts and broccoli are available in the cooler months, but there are heaps of yummy Winter fruits and vegetables available for you to take advantage of and whip up some healthy and tasty meals.

 

 

winter vegetables

 

 

You can make all these delicious Healthy Mummy recipes using Winter fruits and vegetables!

 

 

Fruit In Season This Winter

Bananas

 

bananans Winter fruit

 

 

Include bananas into your diet with our warm and yummy Hot Caramel Banana Creams this winter.

 

Get the RECIPE HERE.

Grapefruit

 

 

An old-fashioned wooden-handled paring knife sits on a chopping board next to a peeled pink grapefruit.

 

 

Swap your usual after-dinner desserts for a slice of fruit salad that contains bananas, grapefruit, and other fruit. That way you’re still having your sweet fix but without the extra calories!

 

Kiwi fruit

 

 

Supergreen Smoothie on display

 

 

Our Supergreen Smoothie recipe contains kiwi fruit. It is high in vitamin C so it will keep you energized all day. A perfect addition to a weight loss diet!

See FULL RECIPE here.

 

Lemons

 

lemons

 

 

Our Lemon And Coconut Bliss Balls are DIRECT from the 28 Day Weight Loss Challenge and are a fun healthy eating snack idea that is packed with lemons, heart-healthy coconut, and the goodness of almonds.

To make these Lemon and Coconut Bliss Balls, click here.

 

Mandarins and Oranges

 

 

Citrus fruit: Clementines in a rustic wooden bowl.

 

orange

 

 

Here’s a yummy healthy recipe for our Orange & Coconut Cremes – you will LOVE IT!

For FULL RECIPE, click here.

 

Vegetables In Season In Winter

 

Beansprouts

 

Beansprouts display and ready to serve.

 

 

If you want a healthy meal that’s packed with beansprouts and takes just 15 minutes to prepare, this  Speedy Beef Stir Fry is for you. Super quick, super tasty, and super healthy.

Check out this RECIPE here.

 

Broccoli

 

 

Orange And Mustard Glazed Pork With Veggies

 

For a sweet, tangy, and hearty meal idea to warm you this winter, our simple orange and mustard marinade is ideal – and it goes perfectly with broccoli.

See FULL RECIPE here.

 

Brussel sprouts

 

 

brussel sprouts

 

 

If you’ve got a hungry family to feed, or friends coming over for dinner – this Roast Beef with Pepper and Mushroom gravy will hit the spot!  It’s also nice to have some fresh greens on the side, so why not prepare some peas, green beans, snow peas, or Brussels sprouts to go with it.

 

Get the RECIPE here.

 

Carrots

 

carrots

 

 

Our Mini Raw Carrot Cakes With Cream Cheese Frosting is a great option for an afternoon snack with your well-deserved cup of tea and they won’t ruin your healthy eating plan either.

 

Full RECIPE here.

 

Cauliflower

 

cauliflower

 

 

This is comfort food at its very best. A healthy take on a classic Mac & Cheese that even the fussiest of the fussy will be happy to tuck into – and instead of pasta it contains cauliflowers instead!

 

Click here for MORE on this recip.

 

Fennel

 

fennel

 

 

This tasty pork recipe is super simple to make and contains lots of yummy ingredients including lean pork escalopes and fennel seeds.

For RECIPE, click here.

 

Mushrooms

 

 

mushrooms

 

 

This risotto uses mushrooms but you can also add any meat if you want to bulk it up – it is also great for adding in extra veggies if you have them in the fridge too.

 

For the Mushroom Risotto, click here.

 

Potatoes

 

 

The Ultimate 5 Ingredient Ham & Cheese Baked Potato

 

 

Here’s a really nourishing lunch or dinner that you can easily prepare with your own favorite toppings.

For the full recipe for the Ultimate 5 Ingredients Ham & Cheese Baked Potato, click here.

 

Silverbeet

 

 

silverbeets

 

 

Our Speedy Brekky Beef Stir-Fry is a great way to include silverbeet into your diet.

 

See FULL RECIPE.

 

Spinach

 

 

spinach rolls

 

 

Read our delicious recipe for Pesto, Spinach, and Ricotta Rolls which is just 230 calories per roll! Get RECIPE here.

You can find most of these recipes HERE and on our 28 Day Weight Loss Challenge.

 

Our Super Greens

 

 

supergreens flat lay

 

 

Did you know our Super Greens contains more IRON than 12 cups of Spinach, the Vitamin C equivalent of 1.4 kilograms of Oranges? 56 x more Vitamin B12 than a beefsteak and the calcium equivalent to one liter of milk? AND it TASTES delicious!

 

ORDER YOURS TODAY. 

 

Join The 28 Day Weight Loss Challenge This Winter!

 

Eager to reach your weight loss goals this Winter? Then jump on board with The Healthy Mummy and join the 28 Day Winter Weight Loss Challenge!

 

 

1705_THM_DB_WINTER_CHALLENGE_PROMOS1011

 

 

Our Challenge is designed by mums FOR MUMS – to help them reach their goal weight and tackle their health and fitness.

The Challenge is home to customizable meal plans, 24/7 social support, and realistic exercises mums can do AT HOME.

Our Challenge entails:

  • 28 days of at-home exercise routines (no gym needed) – with video instruction
  • Customizable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE fruits and vegetables recipes.

NEXT 28 DAY WEIGHT LOSS CHALLENGE STARTS SOON!

 

To find out more on the 28 Day Weight Loss Challenge click here.

 

Amazing Results From Mums On The 28 Day Weight Loss Challenge.

 

1.Chloe Cox – 40KG weight loss

Chloe-Cox-40kg-WLMOTY-1

 

 

Chloe Cox knew she needed to change her ways for her health and also so she could be the best mum to her kids. Within 15 months of joining the 28 Day Weight Loss Challenge, Chloe had lost a whopping 40kgs.

Never in my wildest dreams did I think losing such a large amount of weight, while feeding my bub and exercising, would be possible. I believe I owe it all to The Healthy Mummy. “It is a hard habit to break but I’m so glad I have done it, and not focusing on the pesky number on the scales feels so liberating.”

 

2.Sascha Farley – 30KG weight loss

 

 

 

Sascha Farley is a busy mum of 3 kids who has lost over 30kg with The Healthy Mummy as well as having a Healthy Mummy pregnancy for bub number 3! Sascha credits her healthy lifestyle changes thanks to the 28 Day Weight Loss Challenge for helping to control her PCOS and give her the fertility to conceive baby number 3. She is a Healthy Mummy convert for life and will never be without The Healthy Mummy app as it helps her and her family eat well and save money.

 

“I’ve lost over 30 kilos and I’ve gained SO much knowledge. I save so much money! I have found balance, energy, and self-love. Our food is simple, easy, delicious and the guesswork of portions is nonexistent! Best thing I have ever done! “

 

3.Heidi Reynolds – 70 KG weight loss

 

Heidi-Reynolds-70kg-weight-loss-Healthy-Mummy-Body-Confidence-shoot-Syd-2019

 

Heidi Reynolds has lost a MASSIVE 70kg and learned to love her body, scars and all! At her heaviest weight, Heidi hated every aspect of her body including the scaring all over her body from many operations she had had to remove sweat glands to remedy a skin condition.

“After I joined the 28 Day Weight Loss Challenge I found a love for good healthy food I had never eaten before. I went from a life I didn’t want to be in, to a life I LOVE being in! I’m now so happy and love everything about my body, even the scaring.”

 

For more on the 28 Day Weight Loss Challenge click here.

This mum is incredibly proud of her truckie husband Dale, who has managed to lose 9kg since February by drinking  The Healthy Man Meal Replacement.

Rachel Keen lost weight by drinking The Healthy Mummy Premium Smoothies and convinced her man to try out The Healthy Man. Dale has a busy lifestyle on the road, so he’s not always able to exercise, which is why the smoothies have been great to help him get in shape.

“He’s a truck driver by trade, and has a smoothie for breakfast and lunch on day shift, and tea with us. (Night shift is a slightly different routine). He has the shake and full cream milk – nice and easy for when he’s working,” she says.

“Only ‘exercise’ he does is getting in and out of his truck, walking at work, and general stuff that he has to for his job. He’s lost 6kg in the last 5 weeks. He’s aiming for 25kg this year. I know he can do it!”

Truck driver hubby loses 9kg by just drinking The Healthy Man!Truck driver hubby loses 9kg by just drinking The Healthy Man!

Truckie Dale says The Healthy Man is perfect if you have an on-the-go lifestyle

Dale says he decided to give The Healthy Man Meal Replacement a go because the wife drinks The Healthy Mummy Smoothies.  Amazingly, he’s able to come off his tablets for diabetes, as his body is starting to regulate his sugar levels!

“I was a bit cautious going into it because I have type two diabetes and high iron levels,” he says.

“My main motivation is to lose weight and feel a lot better within my self. The main difference I have noticed is I have lost 9kgs since mid February and H1B1 levels are back to near normal. I am still on tablets but I am slowly coming of them as my body is starting to regulate sugar levels by itself.”

Truck driver hubby loses 9kg by just drinking The Healthy Man!

Truck driver hubby loses 9kg by just drinking The Healthy Man!

What’s more, Dale says he used to suffer a lot of stomach pain which sometimes he would double over in pain.

“I rarely have any pain now and I feel a lot healthier. My goal is to reach 100kgs I started at 138kgs and currently am 129kgs,” he says.

“I have two smoothies a day and one meal. I am a shift worker so on day shift I have one morning and for lunch and a meal for tea.

“On night shift I have one for lunch and tea and have a meal in the morning after work. Only reason I eat before bed is to make sure my sugar levels don’t got to low while sleeping as the have dipped before.”

Dale’s favourite Healthy Man shakes

Truck driver hubby loses 9kg by just drinking The Healthy Man!

Truck driver hubby loses 9kg by just drinking The Healthy Man!

Dale is a fan of the chocolate and vanilla smoothies. He has it with full cream milk and also mixes it with fruit and avocado.

“I really enjoy both chocolate and vanilla but probably prefer vanilla. I mix it two scoops with 500ml of full cream milk due to skim milk has higher sugar content,” he says.

“I also put half a banana and half avocado together and mix two smoothies at same time so it’s all good for work in the truck. I have only recently started the fruit as it was not quite filling enough for whole day and weight lose had stopped.

“But since I put the fruit in my weight loss has started again. I like that it has everything I need in it to help with weight lose and stomach health.

“And I am proof that it is all good for diabetics and of cause depending on individual cases. Thanks for the awesome product.”

Has your man tried The Healthy Man Meal Replacement!

It’s the perfect low-calorie meal replacement for busy blokes wanting to boost weight loss and improve overall health. It’s full of whey and soy protein which means it’ll leave you feeling full and satisfied and keep you going till your next meal.

If you want to shift some kilo’s, look no further than The Healthy Man’s Meal Replacement!

The Healthy Man Meal Replacement is available in Chocolate and Vanilla and will:-

  • Enhance fat-burning ability
  • Improve gut health
  • Reduce beer belly
  • Increase stamina
  • Increase muscle strength
  • Increase energy, vitality and overall health

Get your tub of the Healthy Man Meal Replacement here

Aging Concept, The study of aging is an exciting field of science and incorporates the latest research.

 

 

 

Aging Concept.

by ADRIAN JOELE

The study of aging is an exciting field of science and incorporates the latest research in molecular genetics, medicine, and nutrition.

When we look at a person who is elderly, we can distinguish some characteristics that can tell us that the person is old. It could be the white hair, the wrinkles, or the bent posture.

 

 

Scientifically it involves several characteristics:

 

Increased risk of dying Increased risk of disease Changes in tissues and organs. Decreased the ability of the body to respond to environmental stresses; such as changes in the temperature, diet, and infectious organisms.

The distinction between the changes of “normal aging” and the changes that result from chronic illnesses can be quite blurry.

The changes that result in normal aging may increase the risk of developing chronic illnesses.

Changes to the heart and blood vessels, for instance, will increase the risk of developing high blood pressure and suffering a heart attack.

On the other site, many chronic illnesses often speed up or exacerbate the aging process of an organ or tissue. Diabetes, for example, can speed up age-related changes in the heart and other organs.

 

 

What about the Aging Clock?

 

People have long thought about the idea that a person’s life is predetermined. Lately, scientists have shown that our DNA provides genetic signals that tell individual cells to stop dividing or die.

From the day we are born, our cells start to age. No one has discovered how we can stop our cells from aging. Even the cells of the healthiest person will eventually die.

 

 

Can we do anything to prevent our cells from killing themselves?

 

There is one scenario where these programs are turned off. It is called cancer. But of course, cancer brings its own threats to our longevity.

Some scientists believe that cancer cells arise when a cell has no longer the normal mechanism to eventually stop dividing and die.

This is important because many kinds of literature on aging will tell you that you must try to stop or reverse the aging process.

Not only are these goals unobtainable, but they could also cost you a lot of money and endanger your health. Instead, we should focus on healthy aging.

 

 

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Can specific genes determine how long we live?

 

Genes play some role. People whose parents lived to be one hundred are more likely to live longer than those whose parents died at a younger age.

No one has discovered the gene that is responsible for our growing old. There is no single aging gene.

Rather, our best guess is that many genes are responsible for our growing old. However, how these genes work together remains a complete mystery.

The role of Evolution in Aging Darwin’s. The theory relates to the ability of an animal to reproduce and is based on survival of the fittest-individual organisms; that can survive and thrive will pass their genes on to the next generation.

Darwin showed those traits that allow an organism to reproduce more effectively will be “selected for”. However, the theory of evolution may not be related to longevity.

Natural selection enables the strongest mechanism to survive throughout their reproductive years. It does not necessarily work to improve how long the animal will live once it stops reproducing.

For example, the traits that allow a silverback gorilla to be more muscular will improve his chances of mating, but they will not make him live longer.

He points is, that there is no evolutionary selection pressure that would allow organisms to live beyond their reproductive years.

Therefore, the genetic factors that allow a fruit fly to live longer do not have to be the same as in other animals or in humans.

The Free Radical Theory of Aging Like car engines, our body needs fuel for energy, which comes from our food.

In the process of breaking down food into fuel, our cells generate molecules called oxidants or free radicals.

 

 

Free radicals are used by the cells for various functions.

 

However, if the number of free radicals is getting too high, it can cause damage to our cell’s DNA, proteins, and membranes.

Fortunately, our cells make a variety of enzymes that neutralize these oxidants, keeping the amount of damage to a minimum.

For these enzymes to work well, they need to partner with a cofactor. Cofactors include vitamins A, C, E, beta-carotene, and vitamin B family.

The free radical or oxidative stress theory of aging holds that the greater the amount of exposure to toxic substances; the greater the free radical damage to the cell.

At a certain point, the damage will make it harder for cells to multiply or even survive.

The theory holds that the better these enzymes work; the less free radical damage will occur and the longer a life the organism will live.

While free radicals are damaging, don’t forget that over the years your body takes a beating.

Like a set of tires that have been driven for eighty thousand miles; you will certainly see signs of wear and tear, regardless of how carefully you have driven.

With a decreased ability to repair damage and make new cells, your tissue and organs will accumulate the wear and tear of aging.

 

 

Give the Free Radical Theory a correct explanation of why people age?

 

The free radical theory of aging makes a lot of sense and has much research to support it.

Fruit flies and mice with genetic mutations that increase the ability of the enzymes; to remove free radicals often live longer than those without these mutations.

Many books on aging highlight this experimental data to explain why you need to be eating specific antioxidant foods and taking specific antioxidant vitamins.

A few authors suggest that the research perfectly supports this theory.

Many good research studies don’t show a relationship between free radical damage and aging.

Other studies do not show a correlation between the amount of food metabolized and the amount of oxidative damage that results.

This is not to say that the free radical theory is without some merit but to show that the molecular mechanisms responsible for aging are infinitely complex.

It is, therefore, no surprise that human research studies involving people using antioxidant vitamins have failed to prove that they live longer.

 

 

There is no theory to explain why we age.

 

While science has given us some insights, no one theory can neatly and completely explain how and why people age.

Scientists have noted for years that many proteins in the body become damaged, causing them to work less efficiently.

In addition, scientists believe the weakening of the immune system also plays a role in the aging process.

As the immune system weakens, the body becomes more susceptible to a variety of cancers and illnesses.

Many scientists have noted dramatic changes in the levels of certain hormones with aging.

Ultimately, the aging process is complex, and we have much to learn. Don’t believe anyone who claims to have a simple answer.

You can’t stop the body from aging There is no way that we can stop the natural process of aging.

While you may be able to slow down the rate a bit, all our cells must eventually die or stop dividing.

 

 

As the cells die.

 

all tissues and organs in the body will get weaker. At a certain point, even the youthful Dick Clark stopped looking like America’s oldest teenager and started looking his age.

The important point here is that no matter how successful you are at slowing down the aging process. It is inevitable that at some point in the future you will look in the mirror; notice that you are staring at an old person.

There are differences between the elderly the term senior citizen is often used for all people over the age of sixty-five.

Other terms used for this large portion of the population are elderly, geriatrics, and older adults.

Because we are all aging at a different rate, one must be careful when labeling all people sixty-five and over.

A sixty-seven-year-old man who still works and plays golf is quite different from a ninety-two-year-old woman who lives in a nursing home and is unable to take care of herself.

 

 

Free Aging Concept Vectors, 1,000+ Images in AI, EPS format

 

When discussing normal aging.

 

We need to always remember that the frail older adults who live in a nursing home; are often a whole generation older than the healthy elderly people we see play golf or tennis daily.

The medical literature refers to the former group by using the adjectives community-dwelling or healthy while referring to the latter as frail.

 

 

What does “frail” mean?

 

We all have a picture in our minds of what a frail person looks like. Although every reader may have a different image of what this means; when geriatricians think of a frail person as someone who is very far along in the aging process.

A college football player has strong bones that can withstand the impact of getting tackled hundreds of times, but we don’t see a ninety-five-year-old man playing football.

His bones may be so thinned out of osteoporosis that they will break if the person merely slips in the locker room.

Marathon runners have lungs and a heart that are strong enough for them to run the 26.2-mile distance. In contrast, our ninety-five-year-old will probably get out of breath walking up several flights of stairs.

Frailty should not be thought of as an all-or-nothing phenomenon. It is not like being pregnant. A woman is either pregnant or not pregnant.

There is no in-between. In contrast, can be a little frail or very frail. One ninety-year-old man may need some help fixing their ties, while others are sequestered day and night in bed at a nursing home.

People don’t wake up one day and become frail. This is usually a gradual process.

 

 

Why it is important to know about these changes.

 

The concept of frailty is important in understanding many of the problems that arise in geriatrics.

Often a family member will say something like. “My mother was doing so well until she came into the nursing home,” or “My father was doing so well until he got sick and came to the hospital”. “Doing well” may not be the best term to use in these conditions. “Barely getting by”, in many cases, is the more accurate description.

The person whose body is gradually deteriorating may not notice any difference until it goes below some threshold level. For the person who is “just getting by” the stress on the body from an acute illness may be too much.

 

 

 

 

 

weight loss diet plan
Hemp Seeds are used to reduce the pain associated with PMS, menopause, and weight loss diet plan.

Hemp Hearts In Weight Loss Diet Plan

I had been long looking for some food that could give me multiple benefits like a sharpened memory, natural detox, upped energy level especially as I touch my mid-fifties. More than that I just wanted something to be added raw to my regular daily weight loss diet plan. Fortunately, it was during this time I came in contact with an Indian company on Instagram. Now before I talk about their particular product Hemp Hearts, let me tell you that this is a company that manufactures a collection of health and wellness products derived from hemp. All their products support holistic healing and are non-GMO, environment-friendly, organic, and plant-based vegan.

When contacted they suggested Hemp Hearts be consumed for 21 days and see the positive results. As I researched all about Hemp hearts and how to include them as a part of my weight loss diet plan, I understood the benefits of this superfood.

Benefits of adding Hemp Hearts to a daily diet

This is a superfood that dates back to ancient Vedic times. In today’s modern world also science acknowledges its benefits and contributions for getting better health.

Hemp seeds are rich in Omega 3 and 6, 20 amino acids including 9 essential ones. These are antioxidant-rich seeds that are considered high in fiber content, Vitamin E, Potassium, Calcium, Iron, Zinc, Magnesium.

Hemp hearts are known to aid weight management and reduce inflammation by balancing hormones. Not only that they help in digestion and boosting immunity also. As suggested if Hemp Hearts are added to daily weight loss meal plans for a minimum of 21 days, they boost brain function, reduce anxiety, enhance mood, and aid in getting better-improved health.

Hemp Hearts are very effective if you are on a weight loss journey. You can easily add a tsp of these to soups, salads, or smoothies and make it a regular part of your diet for weight loss. You can eat this raw for weight loss, or just to gain more energy. Eating Hemp seeds can help to alleviate stress, and even reduce inflammation.

Just a few spoonful of these Hemp Hearts can very easily add a nutrition boost to your healthy daily diet. You can even blend them into your low-carb or low-fat shakes. Adding them to meals like rice, daal, vegetables, curries, fruit bowls, khichdi, porridge, pasta, or even juices can be great for you.

A super source of protein

Hemp Hearts are a wholesome and complete source of protein with all 20 amino acids, 9 essential and 2 semi-essential ones. Interestingly our body cannot produce these amino acids on its own. In fact, Hemp Hearts have the highest amount of Edestin protein in the entire world. A highly active and digestible form of the protein named Edestin results in easy absorption of nutrients makes it a more powerful source of protein.

Like eggs, Hemp seeds have high amounts of albumin protein. This makes it a favorite of all Vegans. Just adding 2-3 tablespoons of Hemp Hearts into your diet, you can fulfill the daily dietary protein requirements.

Hemp Hearts for fiber

Hemp seeds can help those weight watchers who suffer from constipation. Not only that but the insoluble fibers that are present in the hemp seeds also give relief from diarrhea thus helps to keep dehydration away. Hemp seeds also have soluble fibers, that stimulate the bile juices, which in turn, reduces LDL cholesterol.

Hemp hearts for weight loss diet plan
Hemp Hearts are a great source of protein having 20 amino acids, 9 essential and 2 semi-essential ones so a must for a weight loss diet plan.

PMS and menopausal symptoms

Being in my mid-fifties, I have often been blamed for my mood swings and other hormone-driven craziness. My research tells me that I can now control all that by adding these seeds alone to my daily diet. Hemp Seeds are being used to reduce the symptoms and pain associated with PMS and menopause. A hormone named prolactin is closely related to the physical and emotional symptoms of PMS and Hemp Hearts seems to be helping out with it.

There is a high level of (Gamma-linolenic acid )GLA found in Hemp Seeds, which also reduces symptoms associated with menopause. The overall comforting and soothing effect of Hemp Hearts on health issues such as stress and inflammation also contributes to minimising the painful experience by calming the inflammation pain.

My personal experience

Hemp Hearts are seeds with a great nutty taste but I had not been able to consume those for 21 days at a stretch. Of and on whenever I have used those added to my salad bowls and dals, I have felt better food satisfaction.

If you wish to try Hemp Hearts and add to your weight loss diet, check out the official website of India Hemp Organics.