Happy New Year, my friends! I hope you’re healthy, safe, and that 2021 brings you all that you hope it will.
Play more music
We have a radio/cd player in our dining room, second-handed from my parents, who weren’t using it any longer. When we got it this past summer, I played Graceland like it was just released, and for all of December I had the radio tuned to Magic 106.7, where it’s all Christmas music all the time. Whenever something’s playing, it feels like whatever I’m doing has an added layer of richness and meaning. It’s like our house is sunnier and more alive. I want more of that.
Don’t catastrophize so much
I’m really great at catastrophizing. For anyone who’s healthy and well-adjusted and doesn’t know catastrophizing—it’s the ability to take one feeling or situation and blow it up into a catastrophe. Maybe you wake up feeling a little anxious one morning and rather than just accepting that, hey, I feel off today, you analyze the feeling to death. You ask yourself, but what does it MEAN that I’m anxious?? You think of all the things that make you anxious and the more you search, the more you find. By the end of the day, you’ve convinced yourself that you aren’t just having an anxious day, you ARE an anxious person who will probably always feel this way. And that’s a feature of catastrophizing—lots of “always” (I’ll always feel this way) or “never” (I’ll never be able to) thinking. For me, I can have an inkling of a feeling—like a wave of exhaustion will hit—and I’ll begin to spiral, wondering how I’ll ever accomplish anything ever again considering I’ll always be this tired. It’s not at all helpful or useful. Nothing lasts forever—not the bad or the good—and I need to remember that. If I’m tired today maybe I’ll get good rest tonight and tomorrow will feel easier than today did. If I’m unmotivated and procrastinating today, who knows how I’ll feel tomorrow? Maybe tomorrow I’ll be able to focus and commit to action.
Create a cleaning schedule
Maybe this is just what it is to be a mom of little kids or an adult with a desire to live in a clean home, but I feel like I’m always cleaning. Every time I clean the mirror in the bathroom I say to myself, didn’t I just do this?! Or I’ll find a pile of god-knows-what kind of crumbs on the floor and I’ll ask, didn’t I just vacuum this morning?! (I did) So maybe a flexible cleaning schedule would help. Some kind of calendar system to mark what I’ll clean and when. There are daily things, like wiping down the kitchen counters and vacuuming, weekly things like cleaning the bathrooms and washing the floors, and monthly things like scrubbing our glass shower doors.
Remember the connection between how I eat and how I feel
It was a younger version of me that only connected how I ate and how I looked. As I’ve gotten older, I’ve found that it’s gotten easier and easier to navigate eating by staying conscious of how I feel. I’ve collected enough data to know that sweets leave me tired and wanting, that burritos right before bed cause me night sweats, and that going for that third (or fourth) slice will have me waking in the night with heartburn. Tuning in to how I feel when I eat this way or that way makes me more aware of how I want to feel (which is clear-minded, able to focus, and energetic). Here’s hoping for more of that in 2021.
These are just some simple ideas that I think will help make day-to-day life a little brighter and easier. What are you planning on focusing on in 2021?
For many people, exercise and weight loss are seen as intrinsically linked. Between fitness industry messaging and the pervasive diet culture, it’s no surprise that we’ve developed a harmful connection between what we eat and how much we need to work out.
According to a 2018 study reported by the Centers for Disease Control and Prevention, nearly half of American adults attempted to lose weight between 2013 and 2016. Almost 63% of those people chose exercise as a means to achieve that goal — along with consuming less food.
The desire to lose weight begins at a startlingly young age: The National Eating Disorders Association reports that 40% to 60% of elementary school girls are concerned about their body and weight — a concern that might endure throughout life.
The eating disorders association notes there’s a strong link between compulsive exercise and various forms of eating disorders: Between 40% and 80% of anorexia nervosa patients are prone to excessive exercise, and an estimated 90% to 95% of college students with an eating disorder belong to a fitness facility.
Recovery from any eating disorder or even just unhealthy habits can be an ongoing process, and one that often isn’t linear. But if you’ve struggled with exercise in the past, that doesn’t mean you can’t have a healthy relationship with fitness in the future.
This particular journey is one that Dani Tsukerman knows all too well. The fitness trainer and owner of Very Personal Training, a body-positive fitness center in Brooklyn, New York, has struggled with eating disorders since childhood and now aims to help others reframe the way they view exercise and their bodies.
“It’s so important to remember that working out is not a punishment,” Tsukerman told HuffPost. “It is a celebration of what your body can do. It’s an opportunity to achieve, feel strong and grow.”
Carving out a new perspective can be challenging even if you’ve never dealt with an eating disorder. While there’s no universal approach, there are some concrete steps you can take to view fitness as a celebration of your body instead of a punishment.
HuffPost talked with a few experts about ways to reduce anxiety surrounding food and exercise, how to seek joy in movement, and why the fitness industry needs to become more body-positive.
Choose a workout you’ll truly enjoy.
Restructuring your mindset should begin before your actual workout. When developing a new exercise regimen, for instance, you might want to avoid types of movement you focused on in the past.
“It’s helpful to think about restructuring the environments that lend themselves to exercising compulsively,” said Jessi Haggerty, a Massachusetts-based registered dietitian, intuitive-eating counselor and certified personal trainer. “For example, if running was your primary form of compulsive exercise, try taking a dance class or yoga class and limit running as you reintroduce exercise.”
In addition to avoiding exercises that might be triggering or simply not engaging, think about what you genuinely find fun. Milwaukee-based personal trainer Chrissy King emphasizes the importance of joy within movement.
“We spend so much time absorbing information about how our bodies are ‘supposed’ to look or what we’re ‘supposed’ to eat, and we lose touch with what we actually want and what we desire.”
– Chrissy King, personal trainer
“When it comes to movement and exercise, I encourage my clients to ask themselves, ‘What do I really like to do?’” King said. “Maybe you really love nature, so perhaps your form of movement is hiking or swimming. It’s important to question this because we spend so much time absorbing information about how our bodies are ‘supposed’ to look or what we’re ‘supposed’ to eat, and we lose touch with what we actually want and what we desire.”
For folks who have struggled with an eating disorder in the past, reframing your mindset before exercise might also mean talking with a medical professional.
“For individuals with a history of an eating disorder that included unhealthy exercise behaviors, it’s important to work with a treatment team who can provide recommendations and guidelines for reincorporating exercise into your life,” said Elisha Contner Wilkins, executive director of Veritas Collaborative, a national eating disorder recovery center for children, adolescents and adults. “Know your limits and set boundaries.”
Maintain a healthy mindset before, during and after your workout.
To get into the right headspace prior to exercise, Tsukerman suggests beginning each workout with a mindfulness practice of deep breathing, which can help unite your body and mind.
“Sit in a comfortable position on the floor and relax your neck, shoulders, hips and anywhere else you hold tension,” she said. “Breathe in for a count of five, hold for seven, and then breathe out for five. Repeat as many times as you need. Once you feel more relaxed, set an intention for your workout.”
“Approach each workout by checking in with your body and see how you’re feeling that day.”
– Dani Tsukerman, fitness trainer
Tsukerman added that it’s helpful to know your triggers so you can be on the lookout for them during exercise.
“For some people, setting any kind of goals can be triggering, so if that makes you anxious, just focus on slowing down your breathing so you can be present for your workout,” she said.
“You can even keep a log to jot down what kind of workout you did and rate your feelings,” she said, adding that any such record should be about your emotions and not a workout log.
“Changes in movement and daily activities can cause an increase in anxiety around exercise in particular, and isolation, news and social media can fuel this anxiety as well,” she said. Wilkins recommends that you implement coping strategies such as journaling, creating art, using mindfulness apps and keeping the lines of communication open with loved ones.
It’s also crucial to listen to your body. Pick a workout based on your body’s needs that day, rather than what you “planned” to do or feel like you “should” do.
“Approach each workout by checking in with your body and see how you’re feeling that day,” Tsukerman said. “Feeling energized and like you can conquer anything? Do some kickboxing or total body workouts. Feeling achy? Work on your flexibility and mobility. Feeling tired? Try a rebalancing yoga flow. It’s all about listening to your body and doing the workout that will make you feel fulfilled inside.”
Know that it might take time to fully untangle food and exercise.
This connection has been burned into our minds for years; unlearning it will likely require some work.
“We need to reframe how eating and exercise are linked in our brains,” Haggerty said, noting that fitness trackers and weight loss apps make it seem as if our bodies are “like bank accounts.” The reality is quite different.
“If we intend to gain strength, improve cardiovascular conditioning, and get those feel-good endorphins from exercise, we need to fuel our bodies adequately and consistently,” Haggerty said. “If we’re just exercising to ‘burn’ or ‘earn’ our food, we’re going to be left depleted, both physically and mentally. Think about it like this: We need to eat to move, not move to eat.”
Think about food as a source of energy, rather than something to be “rid of” after working out.
“We need to eat to exercise,” Wilkins said. “We need to provide fuel … for the activity, just as we would provide fuel for a car.”
“If we’re just exercising to ‘burn’ or ‘earn’ our food, we’re going to be left depleted, both physically and mentally. Think about it like this: We need to eat to move, not move to eat.”
– Jessi Haggerty, registered dietitian
For folks with an eating disorder history, Wilkins emphasized the importance of using recovery-focused techniques, such as journaling or talking with a friend, to cope with anxiety surrounding food and meals.
Of course, food can be much more than fuel. As King put it, “Food is community. Food has cultural meaning. Food reminds us of our families.”
King said that thinking of food purely as energy might take the enjoyment out of it — and it’s OK to give ourselves permission to simply enjoy food. “Food helps us survive, but it can be enjoyable too because it means so much more than that. It’s how we have experiences, it’s how we share love,” she said.
The fitness industry has work to do, too.
Ultimately, this isn’t something individuals must change alone. The fitness industry has continuously perpetuated the idea that exercise should lead to weight loss, when in reality, exercise is meant for all bodies.
“There is still a high percentage of exercise professionals with weight bias,” Wilkins said. “Many exercise-related activities are now beginning to include body-positive affirmations as a part of the routine, but there is still a long way to go.”
King agreed that the fitness industry has an important role to play in how people approach working out.
“A lot of people get into fitness with the idea that the goal of moving your body is to manipulate or shrink your body,” she said. “As people in the industry, we have to start detaching those things. Because in actuality, that doesn’t have to be the goal at all.”
This story is part of Don’t Sweat It, a HuffPost Life series on improving your relationship with fitness. We’re giving you a guide to the latest thinking on exercise and why we’ve been conditioned to hate it in the past. Mental health and body-positive fitness experts will also offer guidance and show you how to find a routine that works for you. Find all of our coverage here.
Time is flying! Seems like just yesterday we escaped the dumpster fire of 2020, but now it’s July 1st…so, fire up that grill, crack open a spiked seltzer (if that’s your thing) and get your best patriotic Old Navy gear on!
After so many holidays spent masked and alone, we can finally look forward to celebrating Independence Day with our loved ones.
If you’re looking for any recipe inspiration for your holiday weekend, check out some of my favorite bbq recipes below!
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?
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. 
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.
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.
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.
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.
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 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.
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 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.
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.
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.
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.
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.
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.
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!
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. 
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!! Let’s go…
Want to become the best version of yourself? Learn to eat right with a customised meal plan.
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. 
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  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.
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.
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. 
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 
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, 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.
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.
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.
Here’s a free 7-day vegetarian diet plan for weight loss by our Head Dietician, Dr. Sunmukha Priya:-
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. 
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.
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. 
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.
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.
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.
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.
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:
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.  A gluten-free diet is suggested for the female at the risk of getting celiac disease, an immune mediated condition triggered by gluten. 
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. 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. 
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.
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. 
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.
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:-
Following a thyroid diet plan! Mindful eating can be the way forward
The most common problem while suffering from thyroid issues is either feeling hungry all the time and losing weight or gaining weight without eating much. My experience says that if you are following a thyroid diet plan, you need to be mindful of what and how much are you eating. That is also known as intuitive eating. Thyroid if not taken care of well in time can spoil your relationship with food.
Mindful eating comes as a psychological therapy that helps people develop a healthy relationship with their weight, eating, and body. To make this happen it uses psychological ways to enable people to recognize signs of being hungry and full. If you learn to identify it, you learn when to start or stop eating. There are times when you are following a thyroid diet plan and fail to recognize triggers for over eating or comfort eating resulting in weight gain and deteriorated health. In such situations, mindful eating helps to develop ways to manage these triggers.
Mindful eating is not a diet, but it is a process to help restore a healthy relationship between food and your body. It is not any particular meal plan but it surely can be linked with any particular type of thyroid diet plan that you are following.
How to link mindful eating with a thyroid diet plan!
There are a few simple rules that need to be followed while undergoing treatment for the disturbedthyroid gland and those are very simple like …
Eating anti-inflammatory foods… (more about anti-inflammatory foods read here..)
Cutting out simple carbs and sugars… (more about it read here…)
Sticking to small portions and frequent meals… (more about it read here…)
Take adequate sleep to avoid stress because it leads to overeating as well as unhealthy food choices. (more about it read here…)
Drink lots of water and healthy liquids like buttermilk etc.
Now you know the rules and all you need to do is to implement them by being conscious about your food and daily routine. It surely will require a lot of practice but it is not impossible.
Mindful eating and thyroid diet combined for sustainable weight loss
Thyroid patients need a sustainable weight loss plan to be followed with a good healthy and nutritious thyroid diet plan. Calorie restriction in the diet doesn’t lead to sustainable weight loss. Research has explained that 95% of people who begin a diet or opt for restricted eating to lose weight fail to do so over the long term as a result end up regaining more weight than lost. These people end up blaming themselves for their failure and lack of willpower to succeed. They look for other restrictive diet plans and get stressed ending up in the cycle of stress eating and comfort eating. On the contrary, if they practice mindful eating, it would encourage them to focus on themselves, self-care for the body they have. Not only that but also to develop a healthy relationship with food and their body along with right kind of exercise movements that they would enjoy.
Answer these questions…
You need to understand yourself, your thoughts, feelings, and behavior patterns to change your random eating habits. Our emotions and mental state play an important role in determining why, when, and what we eat. That leads to a bounce-back when we think of, how much did we eat, and how we feel after eating that. All you need to do while you practice mindful eating is ask yourself two questions…
Does your eating come because of your thoughts about yourself? Your self beating or restrictive eating choices can be a major cause of your binge eating. So think about it. Do you eat because you are beating yourself up for not working out, being lazy, or lack of willpower? It has been observed that for most of the people on a thyroid diet plan thoughts and emotions about food and eating play a major role in messing up eating habits.
Have you made an effort to change your thoughts about feelings related to food? If you observe your emotions before having unplanned food you will find that most of the time it is either due to dehydration or boredom.
All you need to do is work towards understanding your body by giving yourself a chance to make peace with your body.
How to understand hunger when following a thyroid diet plan!
Mindful eating is the way to control overeating, binge eating, and comfort eating. Imagine you are having lunch and you are full but you see a few spoonful of leftover in the serving bowl. What do you do? You think of not wasting it but dumping all that in your tummy. Now that is the time when you need to be mindful of why should you eat when your stomach is full!
Most of the times we all struggle with overeating, comfort eating and even binge eating. We eat when we are not physically hungry. We eat when we are past being full. If you are also the one who eats without hunger, then you need to identify the trigger for that urge to eat something. Mindful eating can help you understand the difference between actual physical hunger from triggers like emotional distress, boredom, or even tiredness. People with thyroid are seen to develop many impulsive emotional triggers so mindful eating can actually make you cope with these.
If you too struggle with dieting, or restrictive eating, then mindful eating can help you learn to pay attention to the natural hunger cues of your body. All you need to do is listen to the cue, trust them and eat accordingly. You need to shift your focus from gaining or losing weight to your improving overall health and wellbeing.
We all know that no one can remain young forever. The aging process begins the moment you are born. You, me everyone in fact all of us on this planet are aging every second. Aging is universal, but the rate at which we age is not. That is what is really in our control. We can slow down the biological clock by correcting our eating and living and thinking habits.
Aging occurs when our cells are damaged by continuous attacks from free radicals. Free radicals are bachelor oxygen molecules with a missing electron. If an atom or a molecule has an unpaired electron, it can become highly reactive and unstable. It seeks to become stable again by grabbing another electron (from the cell membrane) thus damaging neighboring cells.
Many things contribute to free radical production for e.g. – When you have an infection, your body generates a burst of free radicals. – When you smoke you generate free radicals. – Emotional stress, too much exercise, pollution, exposure to sunlight, exposure to electromagnetic radiation makes your body produce more free radicals.
These free radicals make you age faster & lead to degenerative diseases like high blood pressure & cancer.
Here are a few tips to stay young forever.
Detoxify the body: Inner cleansing or detoxification is a process of clearing toxins from the body thereby cleansing it of mucus and congestion. It is important as an overall lifestyle and needs specific dietary changes. It is an important tool in treating obesity as obesity is always associated with toxicity. Almost everyone needs to detoxify from time to time. People who lead a life of excesses & those who eat excessively at night need to detoxify twice a year. People with toxicity symptoms like headaches, congestion, backaches, digestive problems and allergies will benefit greatly by detoxification.
Begin drinking a glass of vegetable juice everyday. Raw vegetable juices like carrot juices, amla juices, and mixed vegetable juices are full of known and unknown anti-oxidants & enzymes that help to remove toxins and digest food better.
Consume anti-oxidants like beta-carotene, vitamin C, Vitamin E, and selenium by including fruits & vegetables, nuts and seeds in your daily diet.
Detoxify the mind: This can be achieved through practices like pranayam, yoga, meditation and speech control. Practicing this helps to detoxify the mind & helps you stay clear of negative emotion. This has an immune boosting effect and helps preserve the body.
Get in shape: It is an important aspect of looking good and staying healthy. Consuming fewer also slows down the aging process.
Make sure you exercise at least five times a week for 30 to 40 minutes. Sweating releases stored toxins and aerobic exercises help improve digestion & metabolism.
Control stress: It is said that your mind is the biggest contributor to disease. Stress suppresses the immune system and makes you age faster.
Try to develop a loving relationship with your family, friends, spouse, and pets. Love makes life meaningful. It has healing energy. It is a powerful stimulant to immune system.
ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders. Contact numbers: 1800 8918131/+91 86575 61727 For further information, Visit www.health-total.com
Why children must play Chess for better mental health!
I remember as a kid every Sunday morning I used to spend morning hours with my grandfather playing chess. During those days when mental health issues were not even heard of he made me understand the benefits of playing chess for better mental health.
Chess is a game that is loved all over the world. People spend long hours playing the game and that is what helps them improve their mental faculties which have long-term benefits in life. Chess is one game that involves an intellectual challenge that is good for strengthening the health of the mind. In today’s world which is full of uncertainties, challenges, and excessive information, it is a must to have control over one’s mind to stay calm. Chess as a game can help immensely in strengthening the mind and mental faculties.
Today let me share with you what my grandfather used to tell me about the benefits of playing chess.
Chess for better mental health, how?
Chess helps improve memory and intelligence at all ages
It is commonly observed that people who play chess have better and stronger memory skills than others. This is a game that involves remembering various combinations of moves and their counter moves.
Interestingly chess players have are good at remembering and quickly recognizing visual patterns, and verbal instructions. Researchers think that this is the result of memorizing complex chess combinations.
In addition to memory skills, if children continue practicing chess, they can develop higher thinking abilities especially the ability to use reasoning to solve problems.
Not only that, they are seen to improve on the ability to comprehend tasks swiftly and respond to challenges efficiently.
Focus is a skill that our children really need to work on as there are so many options and alternatives available in every sphere of life that it becomes difficult for them to think of one particular thing for long. It enables them to operate at a peak performance level in any challenging situation.
Chess is a great way to build creative and planning skills
There was research conducted at an Indian school where two groups of students were tested for their creative thinking skills. One group consisted of trained chess players while the other didn’t have any chess players. Both the groups of students were asked to think of alternative uses for common items along with interpreting patterns and abstract forms. In the final conclusion, it was established that chess helped in increasing their ability to think creatively.
Since chess is a game known for silent contemplation to think about each move, it teaches patience and prediction while anticipating counter moves by the opponents. This practice of planning while careful contemplation of every eventuality happens to be one of the most important cognitive health benefits of playing chess for the children in the longer run.
Chess helps with the ADHD symptoms
ADHD aka attention deficit hyperactivity disorder is a very common issue among children these days. It has been observed that playing chess can help in decreasing over-activity as well as inattentiveness in the course of treatment. During therapy sessions, it was observed that chess helps to distract from unpleasant feelings by providing appropriate engagement.
Chess trains the mind to think from another’s perspective
When you play chess you keep thinking about the moves of the opponent and about the repercussions of your each and every move. That helps kids develop the ability to consider someone else’s viewpoint. This helps them rethink their actions, makes them empathetic, and helps them build healthy relationships. In 2019 a study confirmed that chess as a game helps inculcate the ability to consider other’s perspectives about things in children.
After going through all the benefits of chess for better mental health, you must be convinced about making your child learn the game. To help you out with it, you need to check out these websites Chess.com, Lichess, and many other sites. Yes, I agree that chess can be time-consuming as well as stressful activity but only if your plan is to compete and play the game as a pro in tournaments.
Personally speaking, I feel thankful to my grandpa and dad to make me understand the game of chess as it made me a woman who can think swiftly and plan things better with an empathetic bent of mind. So are you ready with the chessboard and kids for better mental health?
Following the murder of her partner, the mum-of-three reveals she headed down a deep and dark spiral. The beautiful mama admits she felt “very lost with no real direction” and dealing with this tragedy saw her neglecting her health.
“My life changed forever on that day in 2016. Naturally, I was grieving for a very long time, I had no motivation or direction, and the days seemed to just roll into one,” the Brisbane-based mum admits.
“The shock and grief saw my weight head out of control. I went from a fit and healthy 80kg to 115kg in just six months. I was just going through the motions, not thinking about what I was eating. I found it very difficult to function. I was only ‘existing’ at that point in my life.”
Miranda turned her life around and lost 36kg thanks to The Healthy Mummy
A common side effect of bereavement is emotional eating, and while some people lose their appetite after the death of a loved one, Miranda says she became an emotional eater.
“My eldest child is from my previous partner who we tragically lost in 2016, when he was murdered. Then I met my current partner mid 2017 who is also a widow and was raising his son,” says Miranda.
“We now have miss 2 together. I was really unhealthy when I fell pregnant, still using eating and drinking to cope with the grief and trauma but growing another human made me look after my body and saw me lose 12kg while pregnant.
“After she was born I knew I was readmitted to looking after myself but was a little lost and was looking for some support I stumbled across The Healthy Mummy while breastfeeding and thought well I’m gonna give this a go and ordered my first smoothie tub, then I joined about two weeks later and have not looked back(June 11 2019).”
Miranda has gone from a size 20 to a size 8!
Incredibly, Miranda has lost 36kg through The Healthy Mummy and gone down from a size 20 to a size 8!
“I have completely changed the shape of my body. The weight I lost took just over 13 months but through my commitment to a healthy lifestyle and a new found passion for running plus exploring the exercises from the app the last 13 months has seen muscle definition that I never thought possible,” says Miranda.
“I didn’t start out with a goal weight and this had helped me so much as I’ve never been disappointed to not reach one but instead totally amazed that what I have achieved was even possible.
“I am no longer on blood pressure meds, or antidepressants and all the while court proceedings were happening and now eating healthy, exercise and the amazing support from the community kept me strong and helped me cope through such a hard time.”
“They gave me the fuel I needed to kick start my day,” she says.
Healthy Mummy smoothies
“I love the salted caramel tummy smoothie with banana, powdered peanut butter and spinach, I have that most mornings, and the coffee protein powder with the premium choc smoothie powder is a quick easy one I love before a 10km run.”
Healthy Mummy meals
“My entire family love the meals, Lasagna Soup is a new fave the the moment. But Mexican Lasagne, Baked Pesto Chicken, Pumpkin Tuna, Mac and Cheese, Lamb Pita pockets.”
Healthy Mummy snacks
“And we all love the The Healthy Mummy recipes, it’s having such a fantastic impact on my family. The kids love the Peanut Choc Mint Balls and also the Weet-Bix slice.”
“I started with dance strong from the app and walking daily, I now am totally in love with Express boxing, take 10 workouts pilates and Tabata.”
Miranda is devoted to living a healthier lifestyle and has learnt how to pick herself up
Most importantly, Miranda has found even more people to lean on when the going gets tough.
“With The Healthy Mummy community behind me, I have more support than I could ever have imagined,” she says. “It makes living a healthier lifestyle so much easier when I know I have The Healthy Mummy supporting my goals.”
And it’s not just the weight loss victories Miranda is celebrating, it’s the other non-weight achievements as well.
“Non-scale victories keep me motivated and not obsess over what the scale is reading,” discloses Miranda.
“If I lose centimetres around my waist or can fit in an outfit or can keep up with my kids, then I take that as a win as well! My positive outlook on life is the real win. I’m in such a different place from I was before.
“I know how to pick myself up now. If I’m feeling particularly tired our just a bit ‘blah’, I’ll start with a few squats then suddenly I’m on The Healthy Mummy app doing a high intensity workout and feeling 20 times better for doing it My whole family is so much happier because I’m feeling good about myself!”
Miranda’s message to all women who are considering adjusting their lifestyle to a healthier one: “Think positive, stay strong and live life! Never give up.”