Diet Mantra by Nutritionist Pallavi Shrivastav | Best Nutritionist

If you’re tired of last-minute cooking and want to eat healthier without stress, Indian meal prep is your solution. With a little planning over the weekend, you can prepare meals that are fresh, tasty, and support your health goals throughout the week. Here's how to make Indian meal prep simple and delicious. 1. Vegetable Pulao + Raita: Loaded with colorful vegetables and cooked with mild spices. Add ghee for healthy fats. Serve with boondi or cucumber raita for gut health. 2. Paneer Bhurji + Multigrain Roti: Quick, high-protein, and versatile. Make bhurji in batches and store dough for rotis. 3. Sprouted Moong Salad Jar: A no-cook option. Layer sprouts, carrots, cucumber, and lemon dressing in jars. Best eaten within 48 hours. 4. Chole Masala + Quinoa: Protein-rich and filling. Chole freezes well, and quinoa lasts up to 5 days. Switch with rajma or black chana for variation. 5. Oats Idli + Coconut Chutney: Make the batter in advance. Steam and refrigerate idlis for quick rehe...

There’s a quiet revolution happening on Indian plates. More people are choosing plant-based proteins not just for ethical reasons, but for performance, health, and sustainability. Pea protein, soy, and lentils are now center stage, even in traditionally dairy-heavy diets. Here's how and why this trend is growing—and how to join it smartly. Why the Shift Toward Plant-Based Proteins? Lactose Intolerance: Drives demand for soy or almond milk over dairy. Chronic Illness Prevention: Diets low in red meat reduce the risk of heart disease and certain cancers. Climate Impact: Plant farming uses less land, water, and energy. Digestive Comfort: Plant-based diets are often easier on the stomach. Protein Breakdown: 1. Pea Protein Derived from yellow split peas Rich in BCAAs, great for muscle recovery Found in protein shakes, bars, and rotis Allergen-free, gluten-free, easily digested 2. Soy Protein Complete protein with all 9 essential amino acids Packed with iron, calcium, and isoflavones...

Teenagers involved in sports or regular training need more than just motivation. Their bodies require high-quality fuel. A tailored, well-balanced diet can drastically improve stamina, focus, muscle development, and recovery. At Q-Slim Fitness Studio , we help young athletes across India meet their goals with smart, culturally relevant nutrition. In this guide, we’ll explain how. Why Teen Athletes Need Specialized Nutrition: Teenage years are marked by rapid physical development and hormonal changes. Add intense physical activity to the mix, and their nutritional demands increase significantly. Without proper dietary support, young athletes are at risk of: Constant fatigue Muscle soreness and slow recovery Weak immunity Poor academic performance Stunted growth or hormonal imbalance Core Nutritional Needs of Teen Athletes: Macronutrients: Carbohydrates: Essential for energy. Whole grains like brown rice, millet, oats, and sweet potatoes are excellent sources. Protein: Helps with musc...

In the average Indian home, food waste often goes unnoticed—but it quietly affects both our budgets and the environment. With busy schedules and irregular eating habits, many people cook more than needed or let ingredients spoil. The good news? A little meal planning goes a long way. At Q-Slim Fitness Studio , we believe mindful eating starts with mindful planning. Let’s look at how organizing your meals can help you eat better, waste less, and live smarter. Why Reducing Food Waste Matters According to the Food and Agriculture Organization (FAO) , nearly 40% of food in India goes to waste —much of it at the household level due to poor planning and overcooking. This not only drains your wallet, but it also puts pressure on natural resources. How Smart Meal Planning Helps Planning your meals can: Control portion sizes and prevent overeating Encourage the use of seasonal, local produce Cut down kitchen stress during busy days Reduce grocery bills and packaging waste Si...

India’s age-old kitchen wisdom offers more than flavor—it provides powerful health boosters in the form of everyday beverages. These functional drinks do more than quench thirst—they help your body digest food better, eliminate toxins, and strengthen your immune response. At Q-Slim Fitness Studio , we believe in using natural, sustainable methods to promote wellness. These traditional drinks are a great way to start. Why Include Functional Drinks in Your Diet? A healthy gut isn’t just about comfort—it's essential to energy, immunity, and mood. Poor digestion can lead to bloating, nutrient deficiencies, and a sluggish immune system. The good news? Nature has already given us tools to fix it. Indian functional drinks often: Improve metabolism and digestion Reduce inflammation Support a balanced gut flora Boost your body’s natural defense mechanisms 7 Functional Indian Beverages to Try Today 🌿 1. Jeera Water (Cumin Water) Jeera stimulates digestion and reduces gas...

Maintaining a nutritious diet doesn't have to strain your wallet. With a little planning and the right knowledge, eating healthy in India can be simple, satisfying, and economical. From the kitchens of Q-Slim Fitness Studio, here’s your guide to nutritious eating without overspending. Why Healthy Eating Doesn’t Have to Be Expensive Contrary to popular belief, you don’t need pricey superfoods or imported items to stay healthy. Indian households already stock a variety of affordable and nutrient-rich foods that, when used smartly, can build a strong foundation for well-being. Smart Eating on a Budget – The Basics Focus on the essentials: Prepare your meals ahead of time Choose local, seasonal produce Cook with raw, unprocessed ingredients Base your meals on staples like dal, rice, whole grains, and millets These small steps help you cut waste, control portions, and reduce the need for expensive processed food. Top Budget-Friendly Nutrition Tips 🥗 1. Weekly Meal ...

  Glowing skin starts with what’s on your plate, not just what’s in your skincare kit. Acne, dullness, and skin flare-ups are often signs of internal imbalance—and in Indian tradition, food has long been the first remedy. Nutritionist Pallavi Srivastava from Q-Slim Fitness Studio shares how common Indian ingredients can help you heal your skin naturally, from the inside out. 🧬 Why Your Diet Affects Acne Acne is influenced by oil production, inflammation, hormone levels, and gut health. While external creams help manage breakouts, real results come from within. Diets high in sugar , refined carbs , and processed foods can spike insulin, increase sebum, and worsen acne. On the flip side, traditional Indian foods are packed with natural anti-inflammatories and healing nutrients. 🌿 Top Indian Superfoods for Acne-Free Skin 1. Turmeric (Haldi) Curcumin, the active compound in turmeric, reduces inflammation, fights bacteria, and helps skin heal faster. Use it: Add to milk (h...

  Raising children to eat healthy can feel overwhelming in today’s world of fast food, gadgets, and busy routines. But forming good eating habits early in life lays the foundation for strong growth, sharp minds, and lifelong well-being. Nutritionist Pallavi Srivastava from Q-Slim Fitness Studio shares simple and practical ways to guide your child toward nutritious, balanced Indian meals—without pressure or fuss. 🧒 Why Healthy Eating Habits Matter in Childhood Children grow rapidly—physically, mentally, and emotionally. Their food choices impact energy, immunity, learning ability, and long-term health. Kids who eat right are: More energetic and active Less likely to become overweight Less prone to vitamin/mineral deficiencies Better performers in academics and sports 🧠 Common Food Struggles Parents Face Picky or fussy eaters Junk food addiction Skipped meals Influence from TV ads or peers Time crunch for homemade meals While these are common, th...

Do you crave sweets or fried snacks even when you're not really hungry? You’re not alone. Food cravings can sneak up on the best of us—especially during stress, boredom, or late evenings. But the good news is, you don’t need to follow a harsh diet to stay in control. Drawing inspiration from Indian nutrition principles and holistic living, here’s how you can manage food cravings effectively and sustainably. Nutritionist Pallavi Srivastava from Q-Slim Fitness Studio shares practical tips that blend tradition with modern insight. 🧠 Why Do We Crave Food? Cravings aren’t always linked to hunger. They often stem from emotional, hormonal, or nutritional triggers such as: Lack of key nutrients Inadequate hydration Stress or anxiety Sleep disturbances Habitual snacking Hormonal fluctuations Understanding why you crave is the first step toward managing it. 🌿 10 Indian Ways to Keep Cravings Under Control 1. Hydrate First Thirst can often mimic hunger. Begin y...

When it comes to weight loss, when you eat can be just as important as what you eat. Many people follow healthy diets but still struggle to lose weight. One often overlooked reason is poor meal timing. By aligning your meals with your body’s internal clock, also known as the circadian rhythm, you can improve digestion, balance hormones, and support fat burning. Understanding Your Body Clock Your body follows a 24-hour cycle that regulates digestion, metabolism, and hormone activity. Here's a general breakdown: Morning (6 AM to 10 AM): Digestive system activates, metabolism starts increasing Midday (10 AM to 2 PM): Peak digestion, ideal time for your main meal Afternoon (2 PM to 6 PM): Energy starts dipping slightly, light meals help Evening (6 PM to 9 PM): Digestion slows, lighter meals are ideal Late Night (after 9 PM): Body enters rest and repair mode. Heavy eating can interfere with sleep and metabolism Ideal Meal Timing for Weight Loss 1. Morning Hydratio...

Hormones affect every stage of a woman's life, from menstruation and fertility to mood, metabolism, and menopause. However, due to stress, poor diet, and environmental toxins, hormonal imbalance is increasingly common among Indian women. Symptoms like irregular periods, fatigue, weight gain, mood swings, and acne are often signs that hormones need support. The good news is that many traditional Indian superfoods naturally help balance hormones . Let’s explore the most powerful Indian foods that support hormonal health and how to add them to your daily routine. 1. Flaxseeds – Support Estrogen Balance Flaxseeds are rich in lignans, a plant-based compound that helps regulate estrogen levels. This is especially useful for women with PCOS, irregular cycles, or during perimenopause. How to use: Add 1 to 2 teaspoons of ground flaxseeds to smoothies, curd, or sabzi Mix into roti dough or sprinkle over vegetables Always grind flaxseeds for better absorption 2. Moringa (Drumsti...

You are eating home-cooked sabzi, cutting down on sugar, and even walking daily — yet the weighing scale refuses to move. As a clinical nutritionist, I meet clients who are doing “everything right” and still not losing weight. The truth is, even a healthy Indian diet can stall weight loss if not structured properly. Let’s break down the top 10 hidden mistakes that may be holding you back. 1. Overeating Healthy Foods Even healthy foods can lead to weight gain if eaten in large amounts. A handful of nuts, a few pieces of dry fruits, or ghee-roasted makhana may seem harmless but are calorie-dense. Fix it: Use a small bowl to portion nuts, seeds, and healthy fats like ghee. 2. Too Many Carbs on One Plate The typical Indian thali includes roti, rice, dal, and sabzi — all together. While carbs are essential, too much in one meal leads to fat storage. Fix it: Use the 50-25-25 rule: 50% veggies 25% protein (dal, paneer, chana) 25% carbs (1–2 rotis or ½ cup rice) 3. Low Pr...