Hi, I'm Priyanshi! As a Holistic Nutritionist and as a leading voice in mindful nutrition, my purpose is to teach you how to take care of yourself using simple sustainable mindful eating and living practices so you feel empowered, balanced, and at ease. In my teachings, you'll learn both the science of nutrition and the art of healthy eating so you design a way of to eat for healthy mind, body & soul that's unique to you. At detoxpri, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being.
Collagen is the body’s most abundant protein and helps give structure to our hair, skin, nails, bones, ligaments and tendons. This structural protein is naturally found throughout the human body (making up 80% of your skin).
Thanks to collagen, we’re better able to move, bend and stretch. Collagen is also behind helping hair shine, skin glow and nails stay strong.
So, what is collagen made of?
What Is Collagen?
Collagen is a protein made up of amino acids glycine, proline, hydroxyproline and arginine — all of which help our body’s connective tissue, skin, hair and nails stay as healthy as possible.
As we age, and the more stress we put on our body, the greater the impact on collagen production. Adding ingestible collagen to a balanced diet can help our bodies regenerate what’s been lost or broken down.
Collagen protein is different from whey and casein protein because of these high levels of amino acids. Muscular growth, joint health and an overall glowing appearance can be partially attributed to the amino acid blend in collagen.
What Are The Benefits Of Collagen?
Collagen is important for the skin in many ways:
• Collagen keeps your skin firm, plump, hydrated and supple
• Collagen Helps Smooth Wrinkles and Boost Elasticity in Skin
• Collagen influences your skin’s elasticity
• Collagen forms between one to two per cent of tissue which boosts muscle mass
• Collagen accounts for skin structuring, helping the wound to heal
• Collagen increases the strength of the nails
• Collagen improves gut health by impacting the lining of our gastrointestinal tract
• Collagen improves the quality of your hair
Types of Collagen
There are, however, about 16 types of collagen found in the body. The four main types are I, II, III, and IV.
Type I: Type I collagen accounts for about 90% of your body’s collagen. It provides structure to bones, tendons, ligaments, connective tissue amongst many other organs.
Type II: The second type of collagen is made of loosely packed fibres and found in elastic cartilage which provide cushioning to the joints.
Type III: The third type of collagen helps in building the structure of muscles and arteries.
Type IV: The fourth most important type of collagen helps infiltration, which is found in the layers of the skin.
Where does collagen come from?
The body naturally makes its collagen by breaking down dietary protein into Amino acids. The amino acids are what build the various types of protein in the body, including collagen.
Experts recommend eating foods with collagen rather than taking collagen supplements.
Any supplement, have very limited research on whether or not we absorb these nutrients. On the other hand, nutrients in food are much more bioavailable to us. Therefore, my recommendation is to always try to eat your nutrients versus taking supplements.
Eating whole foods versus collagen supplements will allow you to intake more nutrients rather than limiting your intake to only collagen. Whole foods are functional because they have other properties like enzymes, fibers, etc. over only consuming collagen.
It’s probably safer to stick with a dietary approach to boosting collagen.
To produce collagen, your body puts the amino acids glycine and proline together with other amino acids including vitamin C, zinc, and copper.
1. PROLINE: egg whites, dairy, cabbage, mushrooms and asparagus
2. GLYCINE: chicken skin, gelatine and a variety of other protein-rich foods
3. VITAMIN C: citrus fruits, tomatoes, bell peppers strawberries and broccoli
It is a bliss welcoming monsoon after a scorching summer. Because of the change in season, we naturally crave hot sips and crunchy snacks. Our taste buds yearn for a cup of masala chai and mouth-watering fried snacks which go amazingly well with cold breeze and overcast skies. I agree that it is tough to resist the spellbinding aromas of deep-fried treats and other food cravings, but certain healthy foods too can be as relishing if you can think of interesting ways to making them.
Pick from these 8 lip-smacking ideas to satisfy your monsoon cravings sans the calories
1.Sea Salt Popcorn with Super Seeds
Toss 2 cups of air-popped popcorn .with ½ teaspoon extra virgin olive oil. Sprinkle ½ teaspoon sea salt and 1 tablespoon toasted sunflower seeds and toss again. This wholesome snack is great for those on the go and won’t get worse after being in your bag all day.
A roasted chickpea recipe is not just healthy but also easy to make. Preheat the oven to 200 degrees Celsius and roast Chickpea for about 35 to 45 minutes, shaking the pan every ten minutes. They will be golden brown and crunchy on the inside when done, combine all the spices and drizzle with olive oil. Immediately toss with spices while hot.
Trim one cored apple and cut it into thick rounds. Spread half the slices with 1 tablespoon crunchy peanut butter, and then sandwich them with the remaining slices. Sprinkle some powdered cinnamon on top and enjoy. This is a light snack yet very satiating. Remember, what you snack may affect your weight, more than how much or how often you nibble.
Slice 1 sweet potato lengthwise into thin strips. Toss with 2 teaspoons olive oil. Roast on an oiled, nonstick baking sheet at 150oC until crisp and golden brown, for 20 minutes. Season with sea salt (store leftovers in an airtight container for up to three days).
If you are a fan of sweet and crave something sweet to eat in monsoon, this recipe is for you. Dates are sweet and also healthy. Instead of eating whole dates, you can stuff them with cheese, dry fruits such as walnuts. This is a very sweet and flavourful snack. Divide 1 tablespoon goat cheese among four pitted dates. Top them with four toasted walnuts. Delicious and nutritious!
For those who can’t get enough of corn this rainy season, here’s a street special recipe that you simply can’t resist. Mix 2 cups of corn, boiled with salt, 1/2 onion, finely chopped,1 tsp green chilli, finely chopped, ¼ cup of tomato, finely chopped, ½ tsp chaat masala, ½ tsp black salt, ½ tsp red chilli powder, 1 tbsp lemon juice, 2 tsp tamarind (imli) chutney & coriander mint (dhaniya-pudina) chutney and toss with fresh coriander leaves, chopped.
7. Low-fat yoghurt
Take 100 grams of 60-calorie double-toning yoghurt. Now add about five grams of seasonal fruits and berries, for a total of 100 calories. Enjoy a healthy bowl of goodness. Yoghurt is high in vitamins and minerals, which can help you live a healthier life.
Toss 1 cup of raw almonds with 2 ½ teaspoons of tamari. Roast on an oiled baking sheet at 180 degrees Celsius, stirring occasionally until golden brown for 10-15 minutes. These snacks are easy to make and keep handy. Moreover, they are super high in proteins and healthy fats. Plus, if lightly seasoned, they can satisfy cravings for saltiness and crunch.
9.Grilled Fruit Skewers
If you are bored of eating regular fruits, grill them this time. This would make for the perfect snack also you would get the nutrition of fruits. Cut fruits like pineapple, orange, peach, plums and apples into slices and cubes. Put them on the skewer or roast them on the pan.
In the Western world, the word chai has become synonymous with a type of fragrant, spicy Indian tea more accurately referred to as masala chai.
This article explains Why Tea Is So Healthy for You and How to Get the Most from Every Cup
The health benefits are mostly linked to 3 main bioactive compounds:
Bioactive compounds are non-essential nutrients that may impact health.
Catechins are a type of polyphenol, a group of chemicals with antioxidant properties.
Caffeine makes you feel alert.
L-theanine is an amino acid to be responsible for tea’s relaxing properties.
Tea consumption is linked to several health benefits like heart health, digestion, controlling blood sugar levels and more. It’s thought to improve mood and cognition and reduce the risk of heart disease and diabetes.
Tea is a source of micronutrients, including fluoride, magnesium, and zinc.
Tea must never be a person’s first intake in the morning. People must avoid drinking chai on an empty stomach because it causes acidity, which in turn affects the digestive system in producing essential juices for metabolism. This eventually disturbs the body’s overall wellbeing.
Therefore, tea must be consumed at least 30-40 minutes after a big meal. Similarly, in the evening, you should accompany your snack with a cup of tea and not vice versa. Therefore, the snack must be your primary food.
How to make healthier a cup of tea
Indians have a variety of tea. Some people have it without milk, while some prepare tea with milk and not water. Moreover, many tea lovers add masalas to it to make it tastier and healthier.
Check out the spices that you can add to your tea and the benefits of Masala Chai
Does Boiling tea too much is harmful
The length of time you brew your tea will vary based on the leaves. White teas should steep between one and three minutes, green for three minutes, and black for three to five minutes. Any longer and your tea will become bitter as it releases tannins. And, yes, tannins are the same compounds you find in wine.
Here’s how you should make Indian chai tea at home:
1. Bring water, milk and chai spices to a simmer in a small saucepan on the stove.
2. Reduce heat and add in black tea.
3. Wait for the tea to steep.
4. Strain the warm spiced mixture into a mug; this will hold back the whole spices and tea leaves.
5. Stir sweetener into your chai and sweeten to taste.
Here is the link for my favourite Masala chai bags 😃 👉 click, use DISCOUNT CODE : “detoxpri” which can be applicable on every order for any of products.
Tea, specifically black tea, which is what is used to brew milk tea is rich in caffeine. When your body is overloaded with caffeine, especially in the second half of the day, it can cause sleep disorders like insomnia.
Many of us see French fries and chocolate cake as treats to cheer us up when we’re feeling down. But perhaps our perspective on food needs an update. With a few simple dietary changes, you might be able to improve both your mind and your mood.
1.Dark Leafy Greens
Nutrient-Dense Inflammation Fighter
Leafy greens fight against all kinds of inflammation, and according to a study, severe depression has been linked with brain inflammation. Leafy greens are especially important because they contain oodles of vitamins A, C, E, and K, minerals, and phytochemicals.
Walnuts are one of the richest plant sources of omega-3 fatty acids, and are full of antioxidants, helping to inhibit oxidation in the brain and body. Even more amazingly, these nuts can also lead to the growth of new neurons this means walnuts can help us to grow new brain cells, an essential aspect of maintaining good mental health.
Its Oleic Acid Gives You Brainpower
Avocados are power foods because, again, they contain healthy fat that your brain needs to run smoothly. Three-fourths of the calories of an avocado are from fat, mostly monounsaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein and is filled with vitamin K, different kinds of vitamin B( B9, B6 and B5), vitamin C and vitamin E12.
Full of Cell-Repairing Antioxidants
Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant foods available to us. They go around fixing your cells and preventing them from getting cancer and other illnesses. Antioxidants assist in repairing cells, as well as assisting in combating inflammation caused by free radical damage.
Helpful Tools to Lower Blood Sugar
Here are two good reasons why mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria.
Layered With Cancer-Fighting Allium
Onions have been associated with a decreased risk of several cancers. Eating onions and garlic frequently is associated with a reduced risk of cancers of the digestive tract. These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anticancer properties.
Packed With Depression Fighters
Tomatoes contain lots of folic acids and alpha-lipoic acid, both of which are good for fighting depression. Folic acid can prevent an excess of homocysteine — which restricts the production of important neurotransmitters like serotonin, dopamine and norepinephrine — from forming in the body. Alpha-lipoic helps the body convert glucose into energy and therefore stabilizes mood.
An apple a day could — if eaten with the rest of these foods — keep the psychiatrist away, at least for periods. Apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings.
The next time you go shopping, consider adding one or more of these to your grocery list. In addition to providing general health benefits, you’ll be able to provide an outstanding source of nourishment to your brain as well.
Sometimes, we let ourselves go a little too far and need a big overhaul to the way we eat and live. Other times, we just want to fit into that pair of godforsaken jeans before next month.
We are constantly bombarded with advice about dieting and the latest slimming fads. But what works?
There are several things to know about weight loss– and our bodies in general– that are critical to understanding regardless of your weight loss goals. By understanding these things, your chances of reaching your goal weight go up and the headaches of wrestling with your body to get it to shed some pesky pounds go down.
In this article, holistic nutritionist Priyanshi Bhatnagar investigates the latest scientific breakthroughs in fat loss, uncovering ten of the simplest ways you can shed those pounds. From the slimming secrets of soup to our brain’s response after skipping meals, what he discovers may completely change the way you think about diets, health and losing weight.
Consistency is the key when it comes to weight loss.
1. Weight is more than Fat
Weight is too general of a thing to focus on if you’re serious about getting fitter because it involves several factors including the amount of muscle in your body and water weight.
Assuming you’re doing some sort of weight training, muscle is crucial. That’s because muscle is heavier than fat, so by losing fat and gaining an equivalent amount of muscle you’d be gaining weight. However, your body would look slimmer and leaner than ever.
2. Sleep can help you lose weight
Sleep is critical for weight loss. Why?
Well, think of sleep as taking an ice bath if you were a professional athlete after a game. An ice bath helps heal the body after intense physical effort and sleep does the same for fat-burning after a long day and, especially, a good workout.
Sleep is a time for everything in the body to recharge and optimize itself, including when most of the fat and general calorie-burning processes take place, so by getting more sleep you weigh less.
3. Ditch the weighing scale
Don’t look at the scale every single day and don’t look at it just once in a single day. Preferably, you stay off the scale and go based on body fat percentage and how you feel.
That’s because our weight fluctuates throughout each day regularly whether we’re working to lose weight or not. Part of this is because of the water content in our body, part of it the inverse relationship between body fat loss and muscle gain, as well as other regular bodily fluctuations.
4. Weight loss supplements are a worst
Weight loss supplements often promise immediate results. However, they do nothing to change your diet or physical exercise habits, ability to resist temptation, and all the other habits that made your body the weight it is now. So, even if do manage to get results, you’ll eventually end up back where you started.
Here’s are some of the side effects of weight loss pills:
To create a real, lasting change, you need to change your fitness and nutrition planning.
5.You can’t just keep cutting calories
“I want results fast, so I’ll just cut calories drastically and get there quicker.”
After all, the math adds up.
Starving yourself with too few calories is a no-no, so don’t even think of trying to fast-track your diet by eating air. Unfortunately, it just doesn’t work that way.
By starving yourself, you can cause your body to turn catabolic, a state where your body essentially starts eating muscle instead of fat to maintain itself. That can then have all kinds of bad side effects on your body.
6. Apple cider vinegar is a weight loss drink
Apple cider vinegar is a wonder elixir purportedly with the ability to lower blood sugar, cholesterol and aid in weight loss among other things.
It’s positively disgusting, however, if you’re serious about shedding some pounds, try having a little of it each day. Most recommendations say two teaspoons a day in water or tea. And feel free to throw some honey in there to take some of the edges off.
7. Water Is Your Friend
In addition to alcohol, many of the other drinks we consume regularly have huge amounts of calories. This includes:
2. Packed Juice
3. Sugary Lattes / similar Starbucks-like drinks
The thing is, as opposed to the kinds of necessary calories we talked about earlier, like protein and good fats, these are empty calories that simply fill us up and make us gain weight. In other words, we don’t need ‘em.
Don’t be fooled by those “electrolyte replenishing” drinks.
Instead, drink lots of water, which doesn’t just help you cut the calories but helps your body’s various processes run smoothly, which can help assist in weight loss.
8.This Is A Lifelong Journey, Not A Short Term One
It helps you feel fuller for longer so you eat less, sleep better, feel better, detox your body naturally, and even impacts energy levels.
Most people who lose weight gain it all back.
The reason is simple: the most important thing of all to know is this: healthy living, whether it’s dropping a few pounds now, a lot of pounds over the next year, building muscle, or something else, needs to be made a lifestyle.
This is more mental than anything else, but it has a profound effect on your ability to remain consistent in your effort, the prime adversary in any endeavour, including losing weight. Being fit is a lifestyle overhaul.
9.Meal Skipping, Juice Fasts and Crash Diets Will Backfire. Always
When you lose weight fast or have a crash diet, you don’t learn to eat healthier, adjust your portion sizes, or deal with whatever is triggering your overeating in the first place, so the pounds quickly return. The physical damage goes deeper. The worse the quality of a diet or the more restrictive it is, the more you end up burning precious muscle to supply energy.
You’re losing muscle instead of fat, so the weight loss is just an illusion of success.
It’s important to keep in mind that there are zero quick fixes to real, significant weight loss. Don’t pay any mind to any celebrity fad diet, they’re just playing to the impatient masses. You need to be willing to exercise more than just your body to lose weight. You need to exercise your patience.
10.How You Eat Is As Important As What You Eat
For your brain to register that you’re full, you need to focus on what you’re eating. “Physical satiety is closely tied to psychological satisfaction“.
People tell me all the time how difficult it is for them to lose weight because they love to eat, yet they never concentrate on their food—they eat while watching TV, reading, driving, and working. According to research, eating when you’re distracted results in consuming a significant number of extra calories a day.
It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
At one point or another, we all hear that XYZ celebrity, friend, or family member did some specific diet that worked wonders for them.
The thing is, everyone’s body is different and there’s more of a likelihood that the same method won’t work for you, so pay attention to your own body, and find what works for you.
If you are following a more natural whole-food diet, this can lead to us eating a higher load of certain chemicals which can cause gastric, discomfort as well as inhibiting the absorption of important nutrients. They fall into the following:
Phytate is the salt of phytic acid and is a storage form of phosphorus in grains, legumes and nuts/seeds. It reduces the absorption of minerals such as iron, zinc, magnesium and calcium to name a few.
Polyphenols are not denatured by heat. Tannins, an antioxidant polyphenol can inhibit the digestibility of protein, minerals and starch. They bind and disable digestive enzymes in the GI tract. The most notable concern is with the minerals iron, copper, and zinc – not calcium or manganese. Vitamin B1 can also be inactivated.
Oxalic acid is present in various plant foods, depending on the area grown. It decreases calcium absorption. You’ve likely heard that calcium from spinach is poorly absorbed – this is because of the oxalic acids in spinach.
Trypsin inhibitors and Protease Inhibitors are one of the most common types.
Consuming enzyme inhibitors can cause GI distress that allows our bodies to break down the protein, creating a long-term protein deficiency. Raw nuts and soy are known to contain these compounds.
Lectins are found in all plants especially seeds, legumes and grains, in high amounts they can cause harm to the digestive tract lining and interfere with the absorption of other nutrients.
How do we reduce the harmful chemicals and release the nutrients?
It’s simple really, soaking and sprouting foods alters the chemical load by reducing the phytic acid. Phytate binds to the available minerals in our gastrointestinal tract, stopping their absorption and can lead to deficiency. It also releases good minerals, enzymes and vitamins making them bioavailable to us.
How do you soak ?
A general rule is the bigger and denser the food, the longer it will need to soak.
Cover the seeds, nuts grains, beans or legumes with double the amount of water and leave to soak. The longer it needs to be soaked and the more you need to change the water rinsing off the food at the same time. Always discard the soaking water.
After soaking how do we use them?
Once soaked you can use the beans, lentils, nuts or seeds in your kinds of milk, vegetable curries recipes or dehydrate them to make flours or use in recipes like granolas or chocolate. You can also do the next stage which is sprouting.
How do you sprout?
It’s not a complicated thing to do. Sprouting takes this one step further. After soaking drain the water, rinse, refill with fresh water and drain them by positioning the jars on the side at an angle for several hours. This allows the jar to completely drain.
Placing the jars on a sunny windowsill will help with the sprouting process. Several rinsing and re-soaking periods allows for them to eventually germinate and sprout