Diet Mantra by Nutritionist Pallavi Shrivastav | Best Nutritionist

  Have you noticed stubborn fat around your waist, even when you eat less or exercise regularly? This could be a cortisol belly – a condition where chronic stress increases the hormone cortisol , leading to fat storage in the abdominal area. Unlike normal weight gain, cortisol-driven belly fat is resistant to diets and workouts , making it harder to lose. The key lies in balancing hormones through the right Indian diet and lifestyle practices. What is Cortisol Belly? Cortisol is known as the stress hormone . It is released by adrenal glands during stress, lack of sleep, or irregular eating. While cortisol helps regulate blood sugar and metabolism, high levels for long periods can cause: Excess belly fat storage Strong sugar cravings Muscle breakdown Slow metabolism When cortisol remains elevated, the body stores fat in the abdomen for “survival mode” → leading to a cortisol belly. Causes of Cortisol Belly in Indians Chronic Stress – Work, finances, or re...

Your gut is more than just a digestion center — it is home to trillions of bacteria, often called the gut microbiome , that influence immunity, metabolism, and even mental health . When this balance is disturbed, you may face bloating, constipation, acidity, fatigue, or skin issues . The good news is that you don’t need fancy supplements to fix it. Everyday Indian fruits and vegetables can act as powerful prebiotics and probiotics , helping you rebuild gut balance quickly. Why Gut Health Matters for Indians In India, digestive complaints are among the most common reasons for doctor visits. Causes include: Excess fried & spicy foods Lack of dietary fiber Stressful lifestyle Antibiotic overuse Low probiotic intake Poor gut health leads to: Weak immunity Weight gain Low energy & mood swings Hormonal imbalance Adding the right fruits & vegetables can naturally heal digestion. Fruits That Heal Your Gut 1. Bananas (Kela) Rich in resistan...

 The monsoon season in India brings relief from the summer heat but also its own set of health challenges . Increased humidity, sudden temperature changes, and contaminated water make our body more prone to infections, digestive troubles, and weak immunity. One of the biggest mistakes people make during the rainy season is eating the wrong foods . Certain foods that are fine in summer or winter can actually become harmful in monsoon. If you want to avoid indigestion, food poisoning, and seasonal flu , you must know what not to eat during monsoon. Why Diet Matters More in Monsoon During the rainy season: High humidity slows down digestion. Stale food spoils faster → risk of food poisoning . Mosquito- and water-borne diseases ( dengue, malaria, cholera, typhoid ) are common. Fried food adds stress to the digestive system. That’s why Ayurveda and modern nutrition recommend seasonal diet adjustments . 7 Foods to Avoid During Monsoon 1. Leafy Vegetables (Palak, Met...

 After 35, many women experience hormonal changes—sluggish metabolism, irregular cycles, or unexpected weight gain. While modern diets push packaged “superfoods,” India has had a natural solution for centuries: Ragi (finger millet). Why Ragi is a Hormone Balancer: Rich in calcium & iron → Strengthens bones and prevents anemia. Slow-release carbs → Keeps blood sugar stable, preventing insulin spikes. Natural amino acids → Support relaxation and reduce PMS mood swings. High in fiber → Improves digestion and prevents bloating. How to include Ragi daily: Ragi dosa or idli for breakfast. Ragi porridge with milk as an evening snack. Ragi roti with sabzi for dinner. Ragi laddoos for a guilt-free sweet. 👉 Simple, pocket-friendly, and loaded with nutrition—ragi is a traditional grain that every woman over 35 should bring back to her kitchen.

 When we think of the Mediterranean diet, we imagine olives, feta, and seafood. But did you know you can enjoy the same benefits without saying goodbye to your favorite Indian meals like dal and roti? The Mediterranean diet is praised worldwide for weight loss, heart health, and longevity. The secret lies in its focus on fresh vegetables, whole grains, legumes, healthy fats, and lean protein. Luckily, Indian kitchens are already stocked with these! How to make it work with Indian food: Swap oils – Use extra virgin olive oil or cold-pressed mustard oil instead of refined oils. Boost vegetables – Add at least 2 seasonal sabzis to your lunch and dinner. Whole grains – Stick to rotis made of atta, jowar, or bajra. Minimize maida. Protein power – Dal, rajma, chana, or grilled fish/chicken can take the spotlight. Healthy fats – Almonds, walnuts, seeds, and even a little ghee keep you full. Spice it up – Indian spices like haldi, jeera, and dhania double up as an...

 After 30, metabolism slows down, digestion weakens, and hormonal imbalances creep in. One humble fruit— raw papaya —can help address these issues naturally. Benefits of raw papaya: Improves digestion → Contains papain, an enzyme that breaks down protein. Supports weight loss → Low-calorie and high in fiber, keeps you full longer. Balances hormones → Especially useful for women with PCOS or irregular cycles. Liver cleanser → Helps flush toxins and improves skin glow. Easy ways to eat raw papaya: Raw papaya sabzi with haldi & curry leaves. Add grated papaya into paratha fillings. Green papaya salad with lemon, chilli, and peanuts. Papaya soup with a touch of ginger. 👉 Affordable, easily available, and highly effective—raw papaya is truly a hidden superfood for anyone over 30.

  Feeling heavy, bloated, or gassy after meals is extremely common in Indian households. The good news? Our kitchens already hold the cures. Anti-bloating diet principles: Spices that heal → Ajwain, hing, and jeera improve digestion and prevent gas. Cooked vegetables → Lightly sautéed lauki, tinda, or zucchini are gentler than raw salads. Probiotics → Homemade dahi, buttermilk, and fermented foods keep gut bacteria healthy. Hydration balance → Sipping warm water prevents acidity better than cold water. Limit trigger foods → Too much rajma, chana, or fried snacks cause heaviness. Sample anti-bloat meal: Morning: Jeera water. Breakfast: Moong dal chilla with chutney. Lunch: Roti + lauki sabzi + dahi. Evening: Ginger tea. Dinner: Khichdi with a spoon of ghee. 👉 Instead of antacids, rely on Indian wisdom to keep your stomach light and happy every day.

  Sugar cravings are one of the toughest battles for Indians—thanks to mithai, chai, and packaged snacks. But you don’t need foreign detox diets to break free. Ayurveda and Indian habits offer simple, sustainable ways. Indian strategies to quit sugar: Spice therapy → Dalchini (cinnamon) regulates blood sugar, mulethi reduces sweet cravings, and cloves freshen the mouth. Sweet alternatives → Dates, figs, and jaggery in moderation satisfy the tongue without harming health. Meal balance → Add protein (dal, sprouts, eggs) with every meal to cut sugar spikes. Bitter foods → Neem, methi, and karela naturally reduce sweet cravings. Mindful chai → Switch from 2 spoons sugar to ½ spoon or jaggery powder. 👉 The key isn’t to completely deny sweetness, but to re-train your taste buds with Indian herbs and smarter choices.

  Most people start their day with a hurried glass of water. But Ayurveda and Indian traditions recommend smarter hydration rituals that energize the body and support digestion. Simple morning hydration habits: Warm water with lemon → Boosts metabolism and alkalizes the body. Jeera water → Soak a spoon of cumin overnight, drink in the morning to cut bloating. Methi water → Helps manage blood sugar and joint stiffness. Copper vessel water → Balances pH and supports immunity. Tulsi or neem infused water → Natural detox and antibacterial benefits. 👉 Instead of guzzling coffee first thing, try one of these morning hydration hacks to feel lighter, more energetic, and in control of cravings throughout the day.

A healthy gut is the cornerstone of overall health — from digestion to mood and immunity. Incorporating both probiotic and prebiotic foods into your diet can naturally restore gut balance and improve well-being. What Are Probiotics and Prebiotics? Probiotics are live bacteria that promote a healthy gut microbiome. Prebiotics are fibers that feed these good bacteria. Together, they form a symbiotic team for better digestion and immunity. Best Indian Probiotic Foods 1. Curd (Dahi) – Rich in Lactobacillus, it soothes the stomach and aids digestion. 2. Buttermilk (Chaas) – Contains digestive enzymes and replenishes gut flora. 3. Kanji – Fermented carrot drink loaded with antioxidants and live cultures. 4. Idli and Dosa Batter – Naturally fermented, supports digestion even after cooking. Best Indian Prebiotic Foods 1. Raw Banana – High in resistant starch that feeds good bacteria. 2. Garlic and Onion – Packed with inulin, a natural prebiotic fiber. 3. Whole Grains ...

Fermented foods are not just a part of Indian culture, they’re also packed with probiotics that support gut health and immunity. Here are the top 7 Indian fermented foods that can naturally boost digestion and overall wellness. 1. Homemade Curd (Dahi) Benefits: Prevents bloating and constipation Improves lactose digestion Boosts calcium absorption 2. Chaas (Buttermilk) Benefits: Balances gut flora Relieves acidity Soothes the stomach 3. Idli and Dosa Batter Benefits: Improves protein digestibility Enhances mineral absorption Lowers glycemic load 4. Kanji (Fermented Black Carrot Drink) Benefits: Vegan and dairy-free Stimulates digestion Supports liver detox 5. Pickles (Achar) Benefits: Enhances digestion Supports gut lining Adds flavorful probiotics 6. Dhokla Benefits: Easy on digestion Great for breakfast/snack Increases nutrient bioavailability 7. Rice Water (Pakhala Bhata / Pej / Kanji Bhaat) Benefits: Restores h...

With hectic modern lifestyles, stress, processed food, and erratic eating patterns have taken a toll on our digestive and immune systems. India holds traditional remedies to rebalancing our digestive systems — one of the most effective being fermented drinks. 1. Chaas (Spiced Buttermilk) Chaas is made by diluting curd with water and adding spices like cumin, hing, and curry leaves. Benefits: Reduces acidity and aids digestion Replenishes gut bacteria Hydrates and balances electrolytes 2. Kanji (Fermented Carrot Drink) A North Indian winter drink made by fermenting carrots with mustard seeds. Benefits: Boosts gut flora diversity Detoxifies the digestive system Rich in antioxidants and Vitamin C 3. Lassi (Sweet or Spiced Yogurt Drink) Lassi can be sweet (with jaggery or cardamom) or spiced (with cumin, ginger, mint). Benefits: Aids digestion and eases acidity Calms the gut Balances gut microbiome 4. Rice Kanji (Pakhala / Pej / Ganji) Made by soaking...

Why Your Breakfast Matters for Muscle Gain If you’re working out regularly but not seeing results, your breakfast may be the missing link. The right  breakfast for muscle gain  can fuel your workouts, aid recovery, and support fat burn all day long. And you don’t need fancy protein powders or supplements—our Indian kitchens are full of powerful options that are both effective and delicious. What Makes a Muscle-Building Breakfast? To build muscle and lose fat, your breakfast should: Be rich in  complete protein  (15–30 grams per meal) Include complex carbs for energy Contain healthy fats to regulate hormones Offer fiber to keep you full and support gut health Tip: High-protein breakfasts help reduce post-workout muscle breakdown and improve fat metabolism. Let’s explore some of the best Indian combinations that deliver on all fronts. 1. Besan Cheela + Paneer Bhurji + Green Chutney Why it works: Besan (gram flour) is rich in protein and complex carbs, while paneer prov...