Thank you for continuing to read on until week 5 of our #nutritiontuesdays series! Each week we’ve aimed to give you small, actionable tips — realistic, manageable changes to your behaviour that, when layered up slowly, can lead to a big shift and life-long healthy habits

Now we need to talk about rice. A staple part of our diets in India. It can play an important role in a balanced diet for sure- but all too often we see people eating large piles of white rice — which is a refined grain- with all sorts of myths about brown rice…

In our previous post we’ve told you all about why you need these healthy fats. So now let’s get down to actionable solutions for you:

The key to tasty avocado smash

Avocado smash is a really simple and delicious recipe that will take you less than five minutes to put together. They key to a good avocado smash is actually the avocado in itself. Make sure the avocado is ripe. An under ripe avocado will not be easy to scoop out and it is going to lend a bitter taste to your smash. So pick one that is fully ripe.

Over the years, fats have received a bad rep- due to misinformation and dodgy media reports. Following a low-fat diet became a popular weight loss strategy, and fats were grouped together and blamed for causing heart disease and a range of other health conditions. However a number of studies have shown that diets that are high in protein and fat can have a number of positive impacts on our health- from improved hormonal functioning, heart health and help to bring about weight loss.

The truth is that fats have been heavily misunderstood and it’s time we rethink limiting them in…

We are so happy that you are still with us on week 3 of our 5 part nutrition series. We hope you have, each week, been able to incorporate some of the small changes and tips that can add up to a healthier style of eating. Slow and steady changes that you turn into lifelong habits are the way forward!

To recap from the last few weeks- we first talked about being more mindful of the food that we put into our bodies, and gave you some tips on how to eat slowly and consciously, chewing carefully to ensure we…

To recap from last week- first, mindfully introducing a slow pace and a more conscious element to your eating, and secondly, eating for satisfaction and tuning into our hunger and fullness. The idea is that by building up and layering these habits, we increase the pleasure and satisfaction we get from food. When we really focus on how we feel, before, during, and after eating, we can begin to notice that it feels good to eat healthfully. If we can let those good feelings drive our choices, it will feel a lot easier and more natural to eat well.


This is the first practice we wanted to talk about because it is all about HOW you eat and THINK about food, rather than WHAT you eat. Mindful eating means eating with awareness and involves paying attention to your body’s signals. This means allowing yourself to eat when you are hungry and knowing to stop when you are satisfied, eating slowly and consciously, tuning into the flavours and sensations, noticing your thoughts and feelings around food, and connecting with where your food has come from.

Mindless eating is the opposite of mindful eating. It’s eating in response to something other…

How do you want to feel in your body? Do you want to feel energised, light on your feet, focused? Or lethargic, heavy and bloated?

How do you want to feel about your nutrition? Do you love your food and look forward to eating? Do you feel confident about what you eat and how it makes you feel? Or do you feel like eating well is a hardship- a wagon you fall off all-too regularly. Do you ever feel low or anxious that you aren’t able to follow the latest nutritional rules, or confused by the contradictory advice out there?

Did you know that a vast majority of Indians don’t consume enough protein? In fact, the PRODIGY (Protein Consumption in Diet of Adult Indians) survey in 2015 found that 9 out of 10 Indians consumed inadequate protein. Followed by the Indian Market Research Bureau’s 2017 report, which stated that 84% of vegetarian and 65% of non-vegetarian diets were protein deficient.

Now let’s get down to why this is relevant. Proteins serve as structural and functional elements within every cell in the body and are involved in a number of metabolic reactions. …

Have you ever wondered why its so hard to lose weight & more importantly why it’s even harder to maintain it ?

Most of us have gone on a ‘diet’ at some point in our lives, and most often we go off of it as well! This leads to one switching from one diet to the other (yo-yo dieting) and is associated with fluctuations in weight loss and regain.

When you begin to look into why people don’t follow diets you realise that it is indeed a very complex process to bring about behavioural change, especially when the focus of…

Vitamin D is known as the ‘sunshine vitamin’ as exposure to sunlight stimulates vitamin D production in the skin. Now, one might assume that vitamin D deficiency would be rare in a country like India that receives adequate sunlight through the year. Unfortunately this is not the case, the prevalence of vitamin D deficiency in India has been reported to be between 80%-90% !

Hannah Kurian

Changing the perception of healthy eating~tea enthusiast~lover of good food & wine

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