Sujata Fernandes (Weight Loss)
Age 37, Weight, Height 158cm, Weight 80.4kg, Gender Female
Key Findings:
1. Thyroid Function:
– TSH: 1.625 mIU/ml (normal)
– T4: 12.05 µg/dl (normal)
– T3: 4.93 ng/dl (normal)
2. Vitamin Levels:
– 25-OH D3: 20.47 ng/ml (borderline sufficient)
– Vitamin B12: 264.84 pg/ml (normal but on the lower side)
– Ferritin: 11.99 ng/ml (low, indicating iron deficiency)
3. Kidney Function:
– Creatinine: 0.7 mg/dl (normal)
– BUN: 12.5 mg/dl (normal)
– Uric Acid: 5.0 mg/dl (normal)
4. Lipid Profile:
– Total Cholesterol: 250 mg/dl (high)
– Triglycerides: 147 mg/dl (normal)
– HDL-C: 71 mg/dl (high)
– LDL-C: 149.6 mg/dl (high)
– VLDL-C: 29.4 mg/dl (normal)
– NHDL-C: 179 mg/dl (high)
– C/HDL: 3.5 (normal)
– LDL/HDL: 2.1 (normal)
5. Liver Function:
– Bilirubin Total: 0.44 mg/dl (normal)
– Bilirubin Direct: 0.12 mg/dl (normal)
– Bilirubin Indirect: 0.32 mg/dl (normal)
– ALP: 79.8 U/L (normal)
– ALT: 15 U/L (normal)
– AST: 23 U/L (normal)
– GGT: 13 U/L (normal)
– Total Protein: 7.62 g/dl (high)
– Albumin: 4.4 g/dl (normal)
– Globulin Total: 3.22 g/dl (normal)
– Alb/Glob: 1.3 (high)
6. Complete Blood Count (CBC):
– RBC: 4.55 million/cumm (normal)
– Hemoglobin: 11.8 gm% (slightly low)
– Hematocrit: 39.7% (normal)
– MCV: 87.2 fl (normal)
– MCH: 25.9 pg (slightly low)
– MCHC: 29.7 g/dl (slightly low)
– WBC: 7.63 thousand/cumm (normal)
– Platelets: 327 thousand/cumm (normal)
7. Body Composition:
– Weight: 80.4 kg
– BMI: 32 (overweight)
– Body Fat Mass: 23.8 kg
– Skeletal Muscle Mass: 23.6 kg
Immediate Concerns:
1. Vitamin D Deficiency
2. Iron Deficiency
3. High Cholesterol
4. Overweight
Here are the calculated values:
- BMI: 32.21
- This falls into the “Obese” category according to the BMI scale.
- BMR: 1445.5 calories/day
- This is the number of calories the body needs to maintain basic physiological functions at rest.
- TDEE (Total Daily Energy Expenditure) based on activity level:
- Sedentary (little to no exercise): 1734.6 calories/day
Morning Routine for Optimal Health:
Start Your Day with Malasana Pose:
Sit in Malasana (yoga squat) upon waking. This pose aids digestion and promotes flexibility in the hips and lower back.
Hydrate with Copper or Alkaline Water:
Sip water slowly while in Malasana. This helps to flush out toxins and kickstart your digestive system.
Curry Leaf Ritual:
Eat 5 curry leaves, one by one. Chew each leaf thoroughly, taking 1 minute per leaf. This should take about 5 minutes in total. Curry leaves are excellent for digestion, detoxification, and provide essential nutrients.
Ginger Chewing:
Chew and eat a 1-inch piece of fresh ginger. Ginger has anti-inflammatory properties and aids in digestion.
Brush Your Teeth:
After completing the above steps, proceed to brush your teeth as part of your regular morning hygiene routine.
Summary:
Malasana Pose: Sit and sip warm water.
Curry Leaves: Eat 5 leaves, 1 leaf per minute.
Ginger: Chew and eat a 1-inch piece.
Brush Teeth: Finish with dental hygiene.
Diet Plan
Day 1 to Day 3 2nd Sep Monday, Tuesday, Wednesday
Breakfast 8: am
Any 1 Fruit (mention above)800 gram / 2 large bowl (Optional if not getting fulfill you can take any choice of your breakfast)
Lunch 1:pm
Salad without salt -400 gram / 1 Large bowl (Your Choice Rice or Chapati with Sabzi and Curry)
Dinner 8:pm
Salad without salt -400 gram / 1 Large bowl (Your Choice Rice or Chapati with Sabzi and Curry)
Day 4 5 sep Thursday
Breakfast 8: am
Any 1 Fruit (mention above)800 gram / 2 large bowl
Mid – Morning 11:am
Over night Soak 10 Raisins
1- Amla
Lunch 1:pm
Salad without salt -400 gram / 1 Large bowl
Dinner 8:pm
Salad without salt -400 gram / 1 Large bowl
Day 5 6 sep Friday
Breakfast 8: am
Any 1 Fruit (mention above)800 gram / 2 large bowl
Mid – Morning 11:am
Over night Soak 10 Raisins
1 – Amla
Lunch 1:pm
Salad without salt -400 gram / 1 Large bowl
Nutrient-Packed Rotis
Dinner 8:pm
Salad without salt -400 gram / 1 Large bowl
Day 6 7 sep Saturday
Pre-Breakfast 10:am
Breakfast 12: am
Any 1 Fruit (mention above)800 gram / 2 large bowl
Lunch 2:pm
Brown rice – 250 grams 1 Bowl
Any Sabzi (Optional)
Dinner 8:pm
Day 7 8 Sep Sunday
Pre-Breakfast 10:am
Breakfast 12: am
Any 1 Fruit (mention above)800 gram / 2 large bowl
Lunch 1:pm
Dinner 8:pm
Evening
Herbal Tea
Mid-morning / Evening Juices
Vibrant Antioxidant Bliss Juice
/ Vitality Boost Wheatgrass Juice
/ Vitalizing Beet-Carrot-Ginger Elixir
/ Apple-Beetroot Carrot Cleanse
Snacks
Drinks
Salad
The guidelines you’ve outlined cover various aspects of a healthy lifestyle. Let’s break them down: 8 hours of sleep daily between 10 PM to 4 AM: This recommendation aligns with the general consensus on the importance of sleep for overall health. Getting sufficient sleep during the night is crucial for physical and mental well-being. The suggested time frame of 10 PM to 4 AM coincides with the typical sleep cycle and circadian rhythm for many individuals. 1 hour before sleeping off from screens: This is a good practice as exposure to screens, such as those of smartphones, tablets, and computers, can interfere with the body’s natural sleep-wake cycle due to the blue light emitted. Giving yourself an hour without screens before bedtime can help signal to your body that it’s time to wind down and prepare for sleep. Don’t drink water soon after eating: Some health experts suggest avoiding drinking water immediately after eating as it can dilute digestive juices and enzymes, potentially affecting digestion. However, this guideline may vary from person to person based on individual digestion patterns. Drink water 40 minutes before a meal: Drinking water before meals can help with digestion and may also aid in controlling appetite, as it can make you feel fuller and prevent overeating during meals. Drink water 40 minutes after meals: Waiting a bit before drinking water after meals may help with digestion. Some people believe that drinking water immediately after a meal can dilute stomach acids and enzymes, slowing down the digestion process. Allowing some time before drinking water after meals gives your body a chance to begin the digestion process. It’s important to note that while these guidelines can be beneficial for many people, individual needs and preferences may vary. It’s always a good idea to listen to your body and adjust your habits accordingly. Always Soak Nuts Soak all nuts for at least six hours before using, including almonds, cashews, walnuts, and other nuts. Eat Regional and Seasonal Avoid imported fruits and vegetables, and prioritize seasonal and locally-grown produce. Eat Raw or Lightly Cooked Eat nothing that is cooked to death or cooked at a very high temperature for a long time. Juicer A cold-press juicer will ensure that your morning glass of fresh juice is full of nutrients. If a juicer is not available, the second best option is to use blender, and then sieve the juice through a muslin cloth. Clay or Cast iron tawa Another must have for a clay tawa ensures the temperature of the food stays optimal, retaining its nutritional value. If you find a clay tawa cumbersome to use. a cast iron tawa is the next best option. Use it to make cheelas, dosas, and rotis. Nut Milk Bag Strain out the fibre while making nut milks with this simple fabric bag. Otherwise, a thin cotton muslin cloth can do the job just as well. If you feel hungry between meals, snack on easy-to-digest foods Such as fresh coconut slices, juices, fresh fruits, or dates. These additional guidelines focus on mindful eating, cooking methods, and positive thinking, which can contribute to overall well-being: Chew each bite 32 times: Chewing food thoroughly aids in digestion by breaking down food into smaller particles, making it easier for the body to absorb nutrients. While the specific number of chews may vary, the idea is to chew food slowly and thoroughly to fully appreciate the taste and texture and to aid in proper digestion. Use a clay pot and stainless steel to cook any food: Choosing cookware made from materials like clay and stainless steel can be beneficial as they are generally considered safe and non-toxic compared to some other materials like Teflon-coated pans, which may release harmful chemicals when heated. Once it cooks, don’t overheat again for warm: Overheating food can lead to nutrient loss and may also affect the taste and texture. Reheating food multiple times can also increase the risk of bacterial growth. It’s best to cook only the amount of food you plan to eat and avoid reheating it repeatedly. After cooking, eat within 3 hours: Eating freshly prepared food within a few hours of cooking ensures optimal taste and nutritional value. Allowing food to sit for too long before consumption may increase the risk of bacterial contamination and nutrient degradation. Don’t refrigerate; use reheat again in the same dish: While refrigeration can help preserve food, some people prefer to avoid using a refrigerator and instead choose to reheat food using the same dish. It’s important to ensure proper food handling practices to minimize the risk of foodborne illness. Eat mindfully; don’t eat in a hurry; enjoy the meal; don’t stress: Mindful eating involves paying attention to the sensory experience of eating, including the taste, texture, and aroma of food, as well as how it makes you feel physically and emotionally. Eating slowly, without distractions, can help prevent overeating and promote better digestion. Enjoying meals in a relaxed environment and avoiding stress while eating can also contribute to overall well-being. While cooking, think positively: Positive thinking can have a beneficial effect on overall health and well-being. Maintaining a positive attitude while cooking can enhance the enjoyment of the cooking process and the satisfaction derived from sharing meals with others. Incorporating these guidelines into your daily routine can contribute to a healthier and more enjoyable eating experience. As always, it’s essential to listen to your body and adjust your habits based on your individual needs and preferences. These guidelines outline a comprehensive approach to physical activity, mindfulness, and relaxation, which can promote overall well-being: Daily walking for 20 mins in nature on grass: Walking in nature, particularly on grass, can provide additional benefits such as grounding and connecting with the natural environment. Research suggests that spending time in nature can reduce stress, improve mood, and enhance overall mental well-being. Daily mindful meditation: Mindful meditation involves focusing your attention on the present moment without judgment. Regular practice can help reduce stress, increase self-awareness, and promote emotional balance. Daily breathing exercises: Incorporating breathing exercises into your daily routine can help reduce stress, increase relaxation, and improve overall respiratory function. Techniques such as deep breathing, diaphragmatic breathing, or pranayama can be beneficial. Daily yoga: Yoga combines physical postures, breathing exercises, and meditation to promote flexibility, strength, and relaxation. Regular practice can improve overall physical fitness, reduce stress, and enhance mental clarity. Daily stretching exercises: Stretching can help improve flexibility, range of motion, and posture. It can also reduce muscle tension and the risk of injury. Incorporating stretching into your daily routine can promote overall physical well-being. After each meal, 10 mins of stretching or walking: Engaging in light physical activity after meals can aid in digestion and help regulate blood sugar levels. It can also promote relaxation and reduce the risk of postprandial discomfort. After every 1 or 2 hours, stretching warm-up exercise or walk compulsory: Taking regular breaks to stretch or engage in light physical activity throughout the day can help prevent muscle stiffness, improve circulation, and reduce the risk of sedentary-related health issues. It can also help maintain energy levels and mental alertness. Incorporating these activities into your daily routine can contribute to overall physical and mental well-being. It’s important to listen to your body and adjust your activities based on your individual needs and preferences.Important Tips Must Follow
Another Tips
Certainly! Here are some tips for avoiding plastic in toothpaste and cosmetic products:
Do’s:
- Increase Vitamin D Intake:
- Eat Vitamin D-rich foods: Include fatty fish (like salmon, mackerel, and sardines), fortified foods (such as cereals, orange juice, and plant-based milk), and egg yolks.
- Get Sunlight: Aim for 15-20 minutes of sunlight exposure daily to help the body produce Vitamin D naturally.
- Enhance Iron Absorption:
- Include Iron-rich foods: Consume lean meats, fish, poultry, beans, lentils, tofu, spinach, and fortified cereals.
- Pair with Vitamin C: Vitamin C enhances iron absorption, so combine iron-rich foods with Vitamin C-rich foods like citrus fruits, tomatoes, bell peppers, and broccoli.
- Lower Cholesterol Levels:
- Opt for Healthy Fats: Include sources of unsaturated fats like olive oil, avocados, nuts, and seeds. Omega-3-rich foods such as flaxseeds and walnuts are also beneficial.
- Increase Fiber Intake: Soluble fiber found in oats, barley, beans, fruits, and vegetables helps reduce cholesterol levels.
- Eat Whole Grains: Switch to whole grains like brown rice, quinoa, and whole wheat to help manage cholesterol.
- Weight Management:
- Portion Control: Be mindful of portion sizes to manage calorie intake.
- Focus on Plant-based Foods: Fill your plate with vegetables, fruits, legumes, and whole grains to promote satiety and weight loss.
- Hydrate Well: Drink plenty of water throughout the day to support metabolism and reduce unnecessary snacking.
- Regular Meals: Eat balanced meals at regular intervals to avoid overeating.
Don’ts:
- Avoid Excess Saturated and Trans Fats:
- Limit Red and Processed Meats: These are high in saturated fats that can increase cholesterol levels.
- Avoid Fried and Fast Foods: These often contain unhealthy fats that negatively affect cholesterol and weight.
- Reduce Sugar Intake:
- Avoid Sugary Drinks and Snacks: Minimize consumption of sodas, candies, baked goods, and other sugar-laden foods.
- Be Cautious with “Low-fat” Products: These often contain added sugars to compensate for the lack of fat.
- Limit Salt Consumption:
- Avoid Processed Foods: Packaged and processed foods are usually high in sodium, which can contribute to heart issues.
- Be Wary of Condiments: Many sauces, dressings, and condiments contain hidden salts and sugars.
- Avoid Alcohol and Caffeine in Excess:
- Limit Alcohol: Alcohol can interfere with weight management and may affect vitamin D metabolism.
- Minimize Caffeine: Excessive caffeine can affect iron absorption and may contribute to dehydration.
- Avoid Refined Carbohydrates:
- Limit White Bread and Pasta: These can spike blood sugar levels and contribute to weight gain.
- Choose Whole Grains Instead: Whole grains provide more nutrients and help in managing cholesterol and weight.
September 1, 2024
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