Health and Nutrition

When we decide to lose weight, one of the most important questions we ask ourselves: " What should we actually eat?" With so much conflicting advice that it becomes very easy for us to feel overwhelmed. Instead of chasing trends of extreme diets, we can take a smarter but a sustainable route that can be easily aligned with science, respects our lifestyle, and supports long-term health. In this blog we will go through a realistic meal plan for weight loss, grounded in evidence and shaped around the habits we can maintain quite easily in our daily life. What do we understand by the term "Weight Loss?" Before we jump into meal planning, we need to understand a simple principle: weight loss happens when we consistently consume fewer calories than we burn. This is known as a calorie deficit .  But it is to be noted that all calories are not equal when it comes to how full or energized we feel. Research published in journals like The American Journal of Clinical Nutrit...

The day is still remembered when I have to chop garlic while learning how to cook. The sticky cloves stuck to my fingers and their pungent smell is carried for the whole day. Hands have been scrubbed multiple times but all in vain. Those were the days when I considered garlic as a flavorful addition to pasta sauces and stir-fries—something that made food taste better but left my hands smelling for hours. Recently, I have started searching for foods that can be used for the cure of high blood pressure and recurrent winter colds. I'm surprised to see garlic showing up again and again. It is present in Italian cooking, Korean side dishes, the Indian remedies and in the Mediterranean diet. What I discovered changed how I view that little bulb forever. More than just a flavor bomb: Walking through the grocery stores, it's very easy to overlook garlic but it is incredibly filled with not only natural flavor but also with its wonderful impact on our health.  The magic of garli...

Living with type 2 diabetes means a constant and continuous mindfulness about what we eat or what we plan to eat in our daily life. With the passage of time and research as well as investigation into the field of food and nutrition, the whole foods (powerful nutrient profiles) have become the talk of the town in helping manage blood sugar, heart health, and long-term metabolic balance. Among these powerful nutrients, chia seeds  are one of them because of the interest of science and researchers in them. Today, let’s unveil why chia seeds are more than just a trendy topping and how they can support our journey with type 2 diabetes. What are Chia seeds? Chia seeds come from the Salvia hispanica plant—a member of the mint family that was once a staple food for Aztec and Mayan civilizations . These tiny black and white seeds are  nutritional powerhouses, packing fiber, protein, healthy fats (especially omega-3s ), antioxidants, and essential minerals like calcium and magnesi...