The Holistic Nutrition

  Nutrition Tips for Busy Professionals: A Quick Guide   Hey there! Let’s face it—life as a working professional in India can be hectic. Deadlines, commutes, meetings… and somewhere in all that chaos, your health often takes a back seat, right? But here’s the thing: fueling your body with the right nutrition doesn’t have to be complicated.    It’s 2025, and with just a little planning, you can make smart, easy choices that keep you energized, productive, and feeling your best. Let’s make this fun and interactive—ready?   Start Your Day Right with a Wholesome Breakfast  Be honest—how many times have you skipped breakfast or grabbed a chai and biscuit on the go? This year, let’s upgrade that habit.   Quick Idea :  Try a smoothie with milk, banana, oats, and a spoon of peanut butter. It’s easy, nutritious, and takes just 5 minutes or you can have smoothie with milk and dry fruits. You can also have poha, upma, idli or dosa. What’s your...

Kickstart 2025: A Morning Routine for Health, Energy, and Success Welcome to 2025! The new year brings fresh opportunities to set the tone for your life, and there’s no better way to do it than by starting your mornings right. As busy professionals, we know how hard it can be to balance health and work, but with a few simple habits, you can transform your mornings—and your entire year. Ready to start the year strong? Let’s get into it! Wake Up Early—But Start Small What time do you wake up right now? 7:00 AM? Let’s dial it back by just 10–15 minutes this week. The goal is to give yourself enough time to breathe and ease into your day—not roll out of bed and sprint into work mode. wake up at least 1.5 hours before leaving for work.   Here’s a tip : Put your alarm across the room. You’ll have to get up to turn it off, and that’s half the battle won!   Rehydrate your body Do you drink water first thing in the morning? I do,  If you not, you’re missing out! Your bod...

Spinach: A Superfood with a Rich History and Tremendous Health Benefits The History of Spinach Spinach, scientifically known as Spinacia oleracea, has a fascinating journey that began thousands of years ago. Native to Persia (modern-day Iran), spinach was first cultivated over 2,000 years ago. It gained recognition as a nutritious leafy vegetable and spread through trade routes to India, China, and eventually Europe. Arab traders introduced spinach to the Mediterranean region during the 8th century. By the 10th century, spinach had become popular in Spain, earning the title “The Capt ain of Leafy Greens.” Its reputation further expanded when it was referred to as “the Spanish vegetable” in England. Why Spinach Is So Good for You? Now, let’s get into why you should load up on spinach. It’s a Nutrient Powerhouse Spinach is packed with all the good stuff your body needs—vitamins A, C, and K, along with iron and magnesium. Whether you’re looking to boost your immunity, keep your bones stro...

Why during depression we become so sensitive to things or people? During depression, heightened sensitivity is common due to several psychological and biological factors: Brain Chemistry Imbalance :  As I talked in previous blog that depression involves changes in neurotransmitters like serotonin, dopamine, and norepinephrine, which regulate mood and emotional responses. These imbalances can make it harder to process emotions rationally, leading to heightened sensitivity. Low Self-Esteem :  Depression can destroy self-worth, making people more vulnerable to criticism or perceived rejection. Even small comments or actions can feel deeply personal and triggering. Increased Negative Thinking :  Depression often leads to a negativity bias, where individuals are more likely to focus on and magnify negative aspects of situations, making interactions with others feel more intense or harmful.   Overthinking :  A depressed mind tends to overanalyze situations and relatio...

During depression and anxiety, significant changes occur in the brain, both structurally and chemically. Here's an overview: 1. Chemical Imbalances Neurotransmitters like serotonin, dopamine, and norepinephrine (responsible for mood regulation) are often dysregulated. A shortage or poor communication between these chemicals can lead to symptoms of depression or anxiety. 2. Brain Regions Affected Amygdala: This region, associated with fear and emotional responses, becomes overactive during anxiety, leading to heightened stress and panic. Prefrontal Cortex: Responsible for decision-making and reasoning, this area may become underactive in depression, making it harder to think clearly or make decisions. Hippocampus: The hippocampus, crucial for memory and regulating emotions, often shrinks during long-term depression. This can contribute to memory problems and emotional instability. 3. Stress Hormones Depression and anxiety increase the production of cortisol, the stress hormone. Chro...

Greek yogurt and regular curd (or yogurt) are both healthy, but they differ in texture, nutrient content, and benefits. Here's a quick comparison to help you decide: 1. Protein Content Greek Yogurt: Has almost double the protein compared to regular curd. This makes it ideal for keeping you fuller longer and supporting muscle repair. Regular Curd: Lower in protein but still provides a decent amount. 2. Texture Greek Yogurt: Thick and creamy because it’s strained to remove excess whey (liquid). Regular Curd: Thinner and more watery in consistency. 3. Carbs & Lactose Greek Yogurt: Lower in carbohydrates and lactose due to the straining process, making it easier to digest for people with mild lactose intolerance. Regular Curd: Higher in lactose and carbs. 4. Fat Content Both can vary depending on the type you buy (full-fat, low-fat, or fat-free). Traditional curd is often made with full-fat milk, while Greek yogurt has more variety in fat levels. 5. Probiotics Greek Yogurt: Con...