8 Foods to Eat for a Healthy Dose of Omega-3 Fatty Acids in the Changing Weather

Well, if the word ‘fatty’  in Omega-3-fatty-acids has kept you from looking at this essential nutrient in a positive light all this while, here’s an eye-opener for you: Omega-3 fatty acids are a family of important polyunsaturated fats, that are proven to provide you with a host of health benefits.

From strengthening your immune system to protecting you against diseases such as cancer, to reducing inflammation in the body, to simply boosting your heart health-these fatty acids are definitely a boon for your overall health and wellbeing.

However, the sad part is that your body doesn’t really produce this nutrient on its own. Hence, you’ve got to take in its goodness through foods rich in omega-3 fatty acids. Here’s presenting 8 of omega-3 fatty acid-rich foods for you:

1. Eggs

Gym-goers rely heavily on eggs for their protein requirements. However, you can even rely on them to fulfill your omega-3 requirements.

Just read the label on the egg-packet though because the amount of omega-3 present in them depends on what the chicken has been fed. So, decide and buy accordingly, we say.

2. Flax seeds

These seeds are used to extract oil and are also a rich source of fiber, magnesium, and several other nutrients. That’s not it. They’re touted as the richest vegetarian source of omega-3, so much so, that they’re even used as an omega-3 supplement.

As per the data presented by the U.S. Department of Agriculture (USDA), one tablespoon serving (around 10 gms) of whole flax seeds contain about 2,350 mg of omega-3 fatty acids.

3. Chia seeds

Chia seeds are a rich source of several micronutrients such as manganese, selenium, magnesium. However, they are also packed with the goodness of omega-3 and a 28-gram serving of these seeds contain about 5,060 mg of omega-3 fatty acids, or so, says the USDA’s data.

Soak these seeds in a glass of water and drink it up or simply add them to your smoothie/nimbu paani(lemeon water)/salads/curd for maximum benefits.

4. Walnuts

As per the USDA, 14 walnut halves contain about 2570 mg of omega-3 fatty acids. Thus, topping your bowl of cereal/curd/salads with these nuts can be extremely beneficial for you.


These legumes aren’t just a protein-packed blessing for vegetarians. According to the USDA, these beans are a rich source of omega-3 fatty acids too.

With almost 670 mg of omega-3 in 1/2 cup of soybean, they can easily help you get a healthy dose of this essential micronutrient. The best way to consume them is in the roasted form. However, you can even boil them and make a delicious dish out of it.

6. Spinach

Every 100-gm serving of this iron-rich green, leafy veggie, contains around 370 mg of omega-3 fatty acids and thus, can be relied upon by vegetarians for getting a healthy dose of omega-3.

8. Cauliflower

Apart from being a great source of fiber, magnesium, and potassium, cauliflower can be your go-to source for getting the goodness of omega-3 fatty acids-especially if you’re a vegetarian.

9. Fish

Certain varieties of fish such as salmon, anchovies, sardines, and herring are quite oily in nature and are extremely rich in omega-3 content. Thus, they must be consumed-especially when the fish-eating season begins in the colder months.

The Best Exercises to Burn Max Calories in the Least Time

People on a weight loss regime wish that they lose weight in the quickest way possible. When it comes to weight loss, we all want it to happen quickly and efficiently. This is the reason why fad diets and workout regimes that ensure quick weight loss have become such a popular trend in the present times. Quick weight loss is characterized by following the right workout regime with the proper technique, along with eating the right foods which aid weight loss. However, you must remember that the number of calories you burn will depend on your metabolism and the intensity of workouts.

Here’s a list of the 5 best exercises you must try if you wish to  lose weight in no time.

1. Jumping rope: Jumping rope or skipping rope is one of the best ways to lose weight in no time. On average, it can burn as many as 1074 calories in just one hour. Just a couple of jumps are good enough to get your heart pumping really fast. So try doing it in intervals. Jump for a couple of minutes, then stop and walk for a while and then jump again. This will help you maximize the benefits of your workout.

2. Swimming: Summer season or the swimming season is here. Swimming is perhaps one of the most fun ways to lose weight quickly. High-intensity swimming can help you burn as many as 890 calories in just one hour. Experts say that even when your body is trying to warm due to cool water, it burns calories. Try different swim strokes each time to maximize the benefits of this exercise.

3. Jogging: Jogging is a full-body workout that puts all your muscles to use and challenges your cardiovascular system. Even at a relaxed speed, you can burn as many as 755 calories in just one hour. Jogging is more like fast-paced walking and is a relaxed form of workout. Hence, it cannot be considered as high-intensity interval training.

4. Running the stairs: Climbing stairs is a healthier option for you as compared to elevators and escalators because it keeps your body moving. But walking up and down the stairs does not burn calories; running does. Running up and down stairs increasing your heart rate and pumps more blood to all parts of your body. This induces high-calorie burn as compared to the number of calories you burn when you do the same on a flat surface.

5. Battle ropes: For sculpted and strong arms, shoulders, and back use the heavy, and thick battle ropes kept in the gym. Swinging these heavy ropes for just 10 minutes will help you burn 112 calories at a time.

6. Burpees: Another exercise which puts your whole body to work is burpees. They challenge all your muscle groups and get your heart pumping at a fast rate. Start by standing straight with your arms by your side. Now jump and place your arms on the floor, and push your legs backward and come in the push-up position. Now bring your legs in front and jump up. This is one round. Now repeat multiple reps of this exercise. It will get your heart pumping very fast and will help you burn oodles of calories in no time.

Here’s How to Get Rid of Phlegm and Mucous in the Chest, Throat

What is phlegm?

Phlegm is a thick and sticky substance that hangs around in the back of your throat when you’re sick. Mucous membranes make phlegm to protect and support your respiratory system. These membranes line your mouth, nose, throat, sinuses, and lungs. Mucus, being sticky, helps in trapping dust, allergens, and viruses. A healthy person would have thin mucus which is less noticeable. When you’re sick or exposed to too many particles, the phlegm can get thick and become more noticeable as it traps these foreign substances.

Thick phlegm makes you want to remove it, as it causes uneasiness and breathing problems.

Natural ways to get rid of phlegm:

1). Honey and lemon

A mixture of 1 tablespoon of organic honey and 2 tablespoons of lemon juice can soothe your respiratory tract and bring the much-needed relief. Honey has antibacterial and antifungal properties, while lemon is rich in Vitamin C, which will help you reducing congestion easily.

2). Stay hydrated

Having warm liquids is going to work wonders for making your mucus flow. Warm fruit juice, lemon water, or decaffeinated tea are good options that can keep you hydrated and help you in losing congestion.

3). Gargle saltwater

Gargling warm salt water can help you relieve from throat pain, clear the phlegm that’s hanging at the back of your throat and even kill germs.

4.) Apple cider vinegar

A powerful antibacterial agent, apple cider vinegar helps in preventing excess phlegm production in the body and also helps in maintaining a healthy pH balance. You can mix it with water or also gargle with it.

5). Turmeric

Mix 1 tsp turmeric and 1/2 tsp salt in warm water. Curcumin in turmeric is a compound that has powerful antibacterial properties that can help in thinning phlegm.

This 30-minute HIIT Yoga Circuit Will Help You Burn More Calories Than Zumba

What is the first thing that comes to your mind when we say HIIT? We’re sure instantly, you imagine a someone jumping and hopping in full power with sweat dripping down her ripped body. Isn’t it? But what if we tell you that you have better chances of losing weight if you opt for a yoga HIIT circuit? In fact, this circuit will make you lose weight faster than you can ever imagine.

No, we aren’t joking. Rather, we master yoga instructor, Shraddha Iyer from Sarva and Diva Yoga to design this ultimate HIIT yoga circuit. And according to her, this is an ultimate fat cutter.

So get ready for the ultimate HIIT yoga circuit for weight loss

“Yoga is the last thing that comes to our mind when it comes to HIIT or cardio but whomsoever can pull off five cycles of these five yoga poses back to back-well, weight loss is inevitable for that person,” explains Iyer.

Let’s know what these five yoga poses are:

1. Utkatasana or yogic squat

Holding an asana might look simple but the amount of energy and strength they require is immense. “Doing utkatasana will not just burn calories but it will also burn the cellulite around your quads and help them tone. Also, it helps in increasing metabolism which ultimately leads to more weight loss,” says Iyer.

2. Chaturanga dandasana or four-limbed staff pose

“There are a lot of core exercises out there but the impact of each one of them is different. But this pose keeps your entire core at the epicentre and helps you get a flat belly. Plus it helps in strengthening your arms and shoulder,” suggests the expert.

3. All three warrior poses

Well, if you are a beginner then doing warrior poses is a must as it works on your entire body in one go. “Not just weight loss but warrior poses are known to help in boosting immunity and you know that’s the beauty of yoga it nurtures you in totality which I’m sure the other HIIT workout doesn’t,” explains Iyer.

4. Utkata konasana or goddess squat

“The fourth pose that you must include in your circuit is the goddess squat. It helps in toning your butt and the most ignored area of our body, i.e. your inner thighs. And there are no brownie points for guessing that if you want major weight loss then it is very important to work on your legs,” she says.

5. Dynamic upward to downward facing dog

Well, this one is a combination of two poses and you have to go from one pose to another dynamically. And there is so much to lose out on and by losing we mean fat. Plus, it is a great way of warming up too.

“For HIIT doing 10 counts or 10 seconds hold of each of this pose is enough,” says Iyer.

Why is HIIT yoga better than regular HIIT training?

“Well, there are a couple of reasons why a yoga circuit is better than regular Zumba, Tabata, or other forms of HIIT. One of the biggest reasons is that yoga is a low-impact form of exercise so your joints and muscles are intact. Whereas in regular HIIT there is a lot of hopping and jumping involved which can lead to injuries,” she explains.

“Another reason that makes yoga HIIT circuit more effective is that it doesn’t aggravate injuries. Instead, it will help you rehabilitate,” says our yogini.

Plus, who can deny the fact that breathing techniques play a major role in yoga which can make or break your weight-loss endeavors?

So the bottom line is…

All we can say is that never underestimate the power of yoga. It might be desi but its international acclaim is a living proof that it has unimaginable things to offer when it comes to your mind, body, and soul. And frankly, weight loss is just a drop in the ocean.

So, try this yoga HIIT circuit if weight loss is on your mind.

You Need to Do These 5 Stretches for 10 Minutes Daily if You Want to Lose Weight

If you think stretching is only for flexibility and loosening up all those tense muscles, then it looks like you haven’t heard about metabolic stretching. Basically metabolic stretching has double the benefits of usual stretching-it not just makes you agile but it also helps in major weight loss.

Metabolic stretching also increases your metabolism and helps in improving your stamina so that you can pull off those intense workout sessions. Plus, it helps in muscle activation and offers better contraction which ultimately results in fat loss and muscle gain as suggested by a study published in the journal Sports Medicine.

In fact, if you are dealing with a hormonal imbalance then metabolic stretching can be especially beneficial for you. According to a study published in the Journal of Human Kinetics, eight weeks of stretching helps in hormonal adaptation. So, basically, it is a win-win situation.

That’s why we want you to learn these five stretches that will help you burn that stubborn fat in just 10 minutes every day.

1. Side lunge: So, if you have tried everything for toning your legs but nothing has worked then you need to give this stretch a shot. From your glutes, inner thighs, calves, and quads-side lunges work the entire leg.

Here’s how you can do it: Stand with your legs wide open. Now lunge to your right leg making a 90-degree angle and extend your left leg as much as you can. Hold it for 15 to 20 seconds and repeat it on the other side. Do at least 20 of these on each side for better effect.

2. Inner thigh stretches: Fat pockets always make their way to our innermost muscles, like inner thighs, and thus becomes all the more difficult to get rid of it. But with this butterfly stretch, all the muscles in your inner thighs will be activated, attacking all that cellulite.

Here’s how you can do it: Sit on a yoga mat with your back straight. Now bring the soles of your feet together. Drop your knees a little and now flutter them like butterfly wings. Do this at least for a minute and repeat it again for at least five times.

3. Downward facing dog: For your arms, shoulders, back, and hamstrings this one stretch is enough. The trick of this stretch lies in its posture and how long you can stay in it because the longer you hold the pose, the more calories you’ll burn.

Here’s how you can do it: Get on all fours and try to make an inverted V with your body. Press your heels towards the floor and your head towards your feet. Hold this pose for 15 deep breaths and you are good to go.

4. Sitting side-bending: Your sides and lower back area have muscle groups that you need to stretch daily without fail. Sitting for long hours makes the muscles of these areas tense up, which at times leads to backaches.

Here’s how you can do it: Sit with your legs crossed on a yoga mat. Now raise your right hand and bend over to the left side. When you are bent to the maximum, hold the extension for 10 to 15 seconds and then repeat it on the other side. Do at least 20 of these bends on each side.

5. Triceps stretches: If you want to get rid of your flabby arms then doing triceps stretch is a must. Plus, it also helps in relaxing your upper arm muscles. Not to mention, a triceps stretch also works on your shoulders and traps and helps tone them too.

Here’s how you can do it: Raise your arms towards the sky. Now bend your right elbow and gently pull it towards your head with your left hand. Hold it for 20 seconds and repeat on the other side. Do this five to six times.

If you’re still not convinced, then hear what Ruchika Rai, a Mumbai-based women’s fitness and health coach and founder of the combat yogini program has to say: “Stretching means less workout but more result as the muscle response better after stretching.”

So, what are you waiting for? Go and try these stretches and lose that weight right away.

Throat Pain? Try These Home Remedies

The weather is playing games right now, what with the sun and the rain playing hide and seek now and then.

People are sniffling and down with fever or a cough and cold, and often, the first signs of an upcoming cold or fever could be that irritating pain you feel in the throat.

If you’re not a fan of popping pills and would rather get better at home with natural remedies, these are for you.

Start and end your day with honey

Honey is one of the finest ingredients that can help ease a painful throat. It has high anti-inflammatory and wound healing properties, which make it great to soothe a troubled throat. Research also shows that using honey is very effective for treating pain and cough at night, as well as reduce sore throat problems.

You can mix it with warm water or green tea and sip first thing in the morning, through the day, and at bedtime.

Have some crushed raw garlic

Not everyone is able to do this, but if you are okay to have garlic in your food, you’ll still be able to pass this one. When you crush garlic, it releases allicin, which is a compound that has very strong antibacterial, anti-fungal, and even anti-viral properties. But you have to eat it immediately after crushing it, as only then the allicin will be effective.

If it’s a problem, you can add a few drops of honey to it and have.

Methi or fenugreek

There are many properties of methi that make it good for a painful throat. It can help to kill the bacteria that are causing the pain, soreness or discomfort in the throat. It also helps to reduce the inflammation that makes the throat pain, and also has anti-fungal properties that will reduce further risk of infection.

You can choose to have fenugreek seeds or include methi leaves in your daily diet.

In addition to these home remedies, you can keep sipping on warm liquids through the day and also do warm water and salt gargle a few times. This will reduce the itching and soreness that you feel. If you don’t feel better in a day or two, or if the situation worsens, go to a doctor.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here, it is not a replacement for a doctor’s opinion. It is important to always check with your own doctor before trying any medication, practice, or suggestion from this site.

Feeling Sad? These 11 Science-backed Hacks Can Make You Feel Happier Right Now

Just like any other emotion, sadness is a part and parcel of our life. At times, it knocks on the door with an invitation from unforeseen circumstances. On other occasions, it can come rather unannounced and without a serious cause or concern. In either case, we cannot ignore this emotion. Rather, we have to deal with it.

If you’re feeling the burden of sadness right now, then fret not. Because we’ve got your back with these 11 scientifically-backed suggestions that can make you feel happier RN!

1. Tune in to your favourite song

A recent study published in the Proceedings of the National Academy of Sciences found that listening to music releases dopamine-the feel-good hormone in your body. In short, music can evoke pleasure, motivate you, and make you feel great.

2. Dance your heart out

Dancing helps the body release endorphins, a chemical that triggers positive feelings and reduces stress. Dancing will also help you reduce the perception of pain and thus taking you to a better emotional state mentally.

3. Draw, paint, or sketch

Art is therapy in itself. It reduces the stress hormone cortisol in the body and releases endorphins, which further help you in combating stress and pain. When you paint or draw something it can give you a sense of fulfilment making you feel more positive. Don’t worry if art is not your strong suit-working with adult colouring books can also help.

4. Write down your thoughts

Writing what you’re feeling or thinking helps you better understand your emotions. It also improves mood and reduces stress levels. A research article published in Personality and Social Psychology Bulletin also suggests that writing about achieving future goals and dreams can make you feel happier.

5. Exercise! If not for your body, then for your mind

We’re sure you’ve heard this over and over again that exercising can make you feel better, but do you know what actually happens in your body when you exercise? When you are exercising your body releases endorphins, dopamine, adrenaline and endocannabinoid. All these hormones are associated with feelings of happiness! In short, exercising is a cure for your bad mood.

6. Cook your favourite dish

Have you ever felt happy while baking a cake or cooking something? If yes, then this is because spending time in the kitchen helps in reducing the stress and enhances mindfulness. The process of cooking improves moods and increases the feeling of satisfaction. When the end result is your favourite dish, then happiness is bound to come knocking.

7. Talk to someone you love

Maintaining relationships is an important part of life. Talking to someone you care about, and who cares about you, will not only help you feel better but can also have a positive influence on your overall mood.

8. Read your favourite book

Reading has a similar effect on you as meditating. It can put your brain into a pleasurable trance-like state. It also brings the same benefits of deep relaxation and inner calm which can help you feel elated.

9. Try breathing exercises

Controlling your breath has a very calming effect on the body. When you take deep breaths, it also allows for more oxygen to enter your blood. This calms down various parts of the brain, like the amygdala-the part that handles your anxiety response thus making you feel better and calmer.

10. Make a list of things you are grateful for

Writing down what makes you feel grateful facilitates the release of feel-good chemicals such as oxytocin, dopamine, and serotonin. This will give you an increased feeling of happiness. Doing this regularly strengthens neural pathways and rewires the brain.

11. Journal your daily emotions

Journaling your emotions can help you improve your mood by helping you identify your problems and fears. This will also give you control over the triggers that make you feel sad.

What to Eat When You are Hungry During Fasting

Eating meals spread throughout the day is one of the habits that we humans are used to. So, when you are fasting, hunger is bound to trigger you and it is not bad.

Fasting is the new fashion. It is not just restricted to cutting the intake of grains on any auspicious day; it is well beyond it. Fasting can help you reap several health benefits from detoxification to even weight loss. One thing that comes along with fasting is hunger or sometimes hanger (hunger plus anger).

However, this may not be a case with all, as many may not feel the hunger during fasting. This could be because their appetite keeps them full. Appetite can set off due to many reasons including hormones, senses, or emotions like boredom or stress. If you have a habit of eating all day long and when you experience hunger pangs, know that it’s temporary and you can overcome it. It’s just a matter of 20 minutes, for it to last.

Start your fasting with only three meals a day within the stipulated time with no extra calories. Keep following this practice until hunger triggers you, and if so, meditate for some time. This may help you overcome the desire to eat. Involve yourself in something you enjoy doing, this will make a shift in your focus, phone a friend you love talking to, these things are sure to help you switch your mind from food. Hunger is natural and it’s okay to feel hungry even during fasting, don’t be afraid of it. It is advisable to eat right and what suits your body to ensure maximum results from your fasting.

Here is a list of food items you can eat during fasting.

1. Eat low carb, high fat: It is recommended to stick to high quality, low carbohydrate, high fat, and moderate meals during fasting. This stabilizes blood sugars, promotes satiety, and make your fasting process swift.

2. Reduce electrolytes: Replace the electrolytes intake with salt. While fasting, you may experience dry mouth and thirst, despite drinking enough water. It can lead to increased hunger. A pinch of salt can help to vanish your hunger. Also, adding high mineral supplements like magnesium, potassium, etc. can be helpful.

3. Herbal tea: Drink herbal tea. The non-caffeinated tea will help you have a flavorful experience during your fasting window without harming your practice.

4. Chew gum: Chewing gum can help you put your hunger at bay. Don’t go for any flavored bubble gum or mint. Chewing gum can satisfy your need to eat something in your mouth and help you stay away from your food for an extended period.

5. Stay hydrated: Drink enough water during your fast period to stay hydrated and kill problems like headaches, muscle cramps, and hunger pangs. You can even add cut fruits to your water to add flavor and extra benefits.

Having said that, if hunger still hovers your mind, change your fasting regime. Fasting should make you feel livelier, light, and confidant, it’s effortless and it should fit into your life.

By Deepali Verma, RoundGlass Thali

The 4Ps: Plant-based Protein, Prebiotics, and Probiotics

The food that we consume plays an important role in our wholistic wellbeing and it’s essential to understand what to consume. Let’s start with the 4Ps: Plant-based Protein, Prebiotics, and Probiotics.

As the trend of veganism is rising, more and more people are inclined to adopt the vegan diet or switch to a ‘plant-based’ diet. It is to reduce the use of animal products and have the fortified health benefits of a vegan diet when compared to an omnivore’s diet. Saying it, not because the non-vegetarian food is bad, but in contrast, it is more nutritious. Who knew vegan sausages would rule the minds of many? Many vegan products come with new labels, including the nutritional value, in order to crush the myth of them being less in nutritional content. While the food choices are continuing to be plant-based, the concept of 4Ps: Plant-based Protein, Prebiotics, and Probiotics are making space in people’s minds.

Plant-Based Protein: It is truly a vegan or vegetarian diet that can fulfill all the essential nutrient requirements of our body. Still many believe that getting enough protein, vitamins, and minerals can be a little harder for people who do not consume any animal product. If the right plant-based products are chosen, it can provide the required amount of protein and other nutrients. Some plant-rich products such as protein-rich vegetables, soybeans, lentils, chickpea, peanuts, almonds, chia seeds, potato, and quinoa can provide high protein content per serving. Eating a varied diet can provide all essential amino acids.

Prebiotics: When it comes to gut health, prebiotics are considered the best for maintaining a proper digestive system. Having a diet rich in naturally occurring prebiotic foods is the best way to support your gut. If you are looking to utilize the power of plants for a healthier gut, start adding some of the best plant-centered prebiotics such as garlic, onion, berries, whole grains, etc to your meal. Eating a plant-rich diet is sure to make you feel more energized and resilient.

Probiotics: For many, probiotic means yogurt, and some vegans might get upset about it, as they are on a no-animal products diet. Don’t worry, there are many plant-based probiotic alternatives to give you the equivalent health benefits. Probiotic bacteria are beneficial for health, and they can be found in various fermented plant-based foods. Coconut, soy, and almond milk-based yogurt are great substitutes that are available in the market these days to solve your vegan probiotics options. The most common of them are pickles, fermented soy products, kombucha, etc.

A vegan diet can help you consume fewer calories and improve many health conditions. While taking over the vegan diet, it is best to start under your doctor’s guidance.

By Deepali Verma, RoundGlass Thali

Plan Your Lunch Well to Eat Light at Dinner

From breakfast to lunch to dinner, all are essential meals of the day. Eating the right amount of calorie count in each meal can help you achieve your body requirements.

The famous saying, ‘breakfast like a king, lunch like a prince and dinner like a pauper,’ stands right while managing your diet plan for the day. There have been many types of research to decide the right time for heavy meals; some say, breakfast should be a heavy meal. Since it is the first meal of the day, it should be able to keep you going throughout the day. For some, it should be during the day that you consume most of the food for the reason that there is enough time to digest the food. In many cases, it is also recommended to take small six meals rather than three large meals a day. The debate is still on to decide the best time for the largest meal of the day.

As per recent studies, the best time to enjoy your heaviest meal is during the day, and dinner should be as light as salads, porridge, soups, and alike. It is not only great for weight loss but overall health. With the changing lifestyles, most of us are pretty busy attending meetings in the office or involved in any other work during the daytime, and evenings or night is the time to relax and feed our bellies well. At the same time, binging on our favorite food during dinner, we forget its impact on our body and often end up taking large meals.

Why your biggest meal should be during the day?

As per Ayurveda, the science of life that originated in India 5,000 years ago, one should consume the most calorie-rich food during lunchtime and prefer eating light in the late hours of the day. The science of Ayurveda revolves around digestion. A strong digestive system can maintain a healthy body. Ayurveda says that during the daytime, the digestive fire, agni is at its maximum. The digestive fire is directly proportional to the movement of the sun, since the heat of the sun is highest during the day from noon to 2 p.m., so is the digestive heat in our body. As the sun goes down, the heat also decreases, thus it is recommended to reduce the food intake later in the day.

How to plan the lunch

The average calorie intake by a healthy body should be 1500 calories per day. While experts recommend consuming the most calories during the lunchtime, almost half (750 calories) of the total count. And the calories during dinner should not beyond 300 calories. Therefore, eat your complex carbohydrates, fats, proteins, etc. during the lunch hour.

Before you adopt any change in your eating habits, it is always recommended to start under the guidance of your nutritionist or dietician.

By Deepali Verma, RoundGlass Thali