RD Abhilasha Jain

Registered Dietitian & Specialised Sports Nutritionist in Mumbai, Mumbai, India

http://cuppanutri.zest.md

About Me

'Winner of City's Best Dietitian (Hyderabad)' Award by Praxis Media Healthcare Achievers Award, 2015 and Designated by Quality work as 'Best Dietitian' by Organization Choo lo Asaman by Jain Seva Sanghatan.

A Qualified R.D (Registered Dietician), with a Master's degree in Nutritional Therapy from Acharya N.G Ranga Rao Agricultural University and Bachelor%u2019s degree in Applied Nutrition Therapy from St Ann's College for Women, Hyderabad. She is both a Registered Dietitian and a Specialized Sports Nutritionist (ISSA). 

She is internationally certified health coach. Has more than 8 years of experience in clinical Nutrition, having worked with people from of all age groups and varying fitness levels, she has fine-tuned her methods to fit in the profession right way. 

Her clientele includes HNIs spread across India like IG (Inspector General) of Hyderabad, national level athletes, business people. She also served as a consulting dietitian for top notch corporate industry.

Now, she would be serving clients through Cuppanutri. Contact me at cuppanutri@gmail.com for personalized diet plans.

 

My Blogs

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    Muscle building with vegan meal...

    By: Abhilasha Jain

    Plant-based nutrition is known to improve long-term health and benefit animals and the environment, but many weight-trainers hesitate to make this healthy lifestyle change due to one question: is it possible to build muscle? The answer is yes! Many athletes have already made the transition with outstanding success. To put together a mass-gaining meal plan based on plant foods the objectives are no different than they are on any diet.   To build muscle you will need a calorie surplus (eating more calories than you burn metabolically and through exercise) from healthy whole food sources like fruits, vegetables, whole grains, and beans/nuts, and getting plenty of protein. You will also need to create the demand for more muscle through hard training and adequate recovery. Great physiques take time and commitment. Protein Nutritionally, creating a mass gaining, a plant-based meal plan is easier than one might think. Whole plant foods contain protein, and simply by getting enough calories you will have plenty of protein to be a healthy and active individual. If you are looking to build muscle and are following an intense weight training program it's a good idea to make sure you consume more of the protein dense foods like beans, nuts, seeds, and whole grains  These are also the most calorie dense plant foods, which will make it easier to create that calorie surplus. As for supplementing protein, there are several great protein options based on whole plant foods that will make a great post-workout or meal replacement shake. Whey protein and l-leucine are the most powerful stimulators of insulin and protein synthesis (with or without carbohydrates). But this is exactly where vegans run into trouble, since most vegan proteins are incomplete or l-leucine deficient, so they won't stimulate enough in order to facilitate protein synthesis. Recommend supplementation with BCAAs during or post workout or any-time during the day, note as a building material. With regards to how much protein, a good rule of thumb for a hard training bodybuilder is one gram per pound body weight  This is much more than an average individual needs and in fact, would cause excess work for the kidneys, but if you are someone trying to gain mass through intense training and maintaining calorie and protein surplus, more is necessary and this is a good starting point.  Fats Fat is essential for many functions throughout the body such as hormone production, but it is also the easiest macro-nutrient to convert into body fat. Try to keep it to a maximum of 0.5 grams per pound of body-weight (or preferably less) per day. For fats, stick to whole food based fats like nuts and seeds rather than oil or other high-fat products   Carbs Carbohydrates are your main source of fuel for intense training, so flesh out the rest of your daily calorie surplus with ample complex carbohydrates from foods like oatmeal, brown rice, sweet potatoes, and fruit, as well as any other whole fruits, vegetables, or grains you enjoy.  When you're looking to add mass, more is better and as long as it's from whole unprocessed foods, save the occasionally processed carbs.   So, how about talking to an expert to make that one Vegan Muscle. For more updates! Visit our website Cuppanutri  Connect with us Facebook, Instagram and Twitter

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    MIND CRAVING FOR UNHEALTHY FOOD?

    By: Abhilasha Jain

    Why is it that even when we have the best of goals, intentions, dieting is so difficult? Why cant we control those cravings? Unfortunately, losing weight is not as easy as turning down a biscuit, or opting for salad. And even those who have been successful in their dieting endeavors, may be find it difficult too. Street Food We've all done it: walked past a tasty-looking supermarket stand, or smelled something delicious and immediately started drooling over whatever treat is on display, regardless of calorie content or nutrition. Sensory food cues like these can be difficult to ignore.  The hormone, Ghrelin Stimulates the brain when we are hungry, which means that we notice food cues more. They are research found that our brains pay more attention to unhealthy foods which are like high in sugar and fat than healthy foods, with appetite responses like salivation, cravings and desired to eat. All of this together means that the attention-grabbing properties of high-calorie foods are likely to present a significant challenge for individuals who are attempting to lose weight  particularly if their diet makes them feel hungry. That means, our mind need to be trained to ignore these temptations towards these high calorie food sources.   Not in list food options It happens with all, that food we asked to be avoided during dieting, we crave more for them, because we enjoy eating them and develop more desire to eat. There is a study done where, frequent consumers of chocolate were asked not to eat any for a week. Later, participants found images of chocolate and other high-calorie food items. This deprivation had made them want the high calorie foods more than the chocolate eaters who had not been deprived All of this means that even when dieters attempt to avoid foods that are pleasurable, the behavioral and cognitive response to deprivation may inadvertently be creating more temptation.  I am done effect Dieters who trying to lose weight, choices about what to eat and when it should be eaten are usually constrained by the rules of a chosen diet plan. But Sometimes theses diet rules are problematic physiologically with increasing risk of hunger. Not only this, a small violation a sneaky slice of cake, for example is enough to derail the whole diet, with a believe to be consume more calories during a later meal than those who do not think of violating rules.  Frequent dieters failing to this, triggers negative thoughts of de-motivation, guilt, or leading to overeating. So, believing that our subconscious mind makes our diet paradox and leads to other way round for dieters is what studies been proven.  Rising rates of obesity mean that many more of us are turning to diets to lose weight. Understanding how the brain works, and recognizing the psychological effects of dieting may benefits us from desires, temptations for unhealthy food options. Visit our website Cuppanutri for more updates!  Connect with us on Facebook, Instagram and Twitter

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    Kuch Meetha Ho Jaaye!

    By: Abhilasha Jain

      After a pleasant meal, wiping your hands, but still a watery mouth waits for next and in a very Delight way says KUCH MEETHA HO JAAYE!! Just this expectation stimulates muscle glucose utilization and thereby decreases blood glucose level. Even the anticipation of sweets may cause our muscles to start taking up more blood sugar, say researchers. To dessert or not to dessert, that is the question?????The reason this is hard to answer is because healthy Desserts is just not a nightmare. But I say it can be a reality in many shades. That is because health is not made or broken by any single food, it reflects your daily choices and habits. Health is a pattern, not an event. Adding less sugar or more nutritious ingredients may indeed move an item a few stages in the healthy direction, but it wont change the fact that a muffin is a muffin and will always contain some sugar and flour, and never be an example of healthy eating. But that doesnt mean you cant eat a muffin and continue to be healthy. The problem with a healthier muffin is a philosophical one, because the reality is we do not eat muffins for health. We eat them for enjoyment, which is arguably as important as health when considering your quality of life. So is it worth sacrificing the pleasure you get from eating a muffin to make it slightly closer to something it will never be? I think this answer will be different for everyone. For me, it is definitely no. I rather eat fewer (or smaller) tastier muffins than any lesser version of the same. A Dessert might not mean much to few but,  whereas for some of you represent a cherished time celebrating with kith and kins, or a surprise to loved ones, a Sunday morning ritual with your child, or some other deep, meaningful activity worth continuing regardless of health considerations. In these cases, maybe there is a place for the slightly healthier one. Or maybe there is another habit you have that can be made healthier, so the impact of the occasional dessert is less significant. Only Dessert as a food is certainly a worse idea if you had a layer of cake in the evening, or if there are nachos in your immediate future. The challenge for us as individuals is to be selective about which of our food habits we prioritize, which we drop, and which we upgrade. Its up to you to make the call. Desserts are typically recognized as being indulgent rich and flavourful and not necessarily a part of the dining experience that would be considered well for you. Adding a healthful dessert item may be as easy as offering fruit, although many diners dont consider that as a dessert. Instead, accepting of fruit as dessert if it is mixed with yogurt, frozen yogurt, or ice cream, or offered with a dip is more favourable choice A high calorie and fat rich desserts like cookies, brownies, and cakes that tend to be not very nutritious where compare with a small serving of low-fat ice cream, however, can provide a diner with 10 per cent of his daily calcium requirement. Yogurt is another great source of calcium and other nutrients probiotics, the live microorganisms that are part of active cultures in yogurt. Studies have indicated that probiotics may help prevent infections, lower blood pressure modestly, and boost the immune system. While fresh or fresh-frozen fruit can provide various vitamins and minerals. Replacing refined flours with mixed flours like wheat flour, oats granules, sugar with artificial sweeteners, yogurt, decorative layers with fruits, fruit pulps, high fibre nuts like walnuts, almonds for an itsy- bitsy crunchers in a mouth. So, not making much choice, its good for you and it tastes incredibly good. It says Creating healthier food doesnt require any special equipment, but it often can mean acquiring better ingredients, which could cost more. Developing healthful desserts is not difficult from a culinary standpoint, either all thats needed is a little creativity and the ability to make small modifications. The easiest way to control calories and fats in desserts is through portion control, smaller portions might keep them from going overboard, but a lot of the time, people just want a little dessert, not a huge portion. The problem is that many people will eat what is in front of them, doesnt necessarily mean low-calorie all the time. People inclined to have dessert seem to have a penchant for less-healthy options. With dessert being such a small part of the overall menu, you have to consider the value of making it healthy.          "with pleasure can say aaj kuch meetha ho jaaye"

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