And we won the BEST FITNESS BRAND title at an event in Delhi!

Delighted to share that Fitness365Days has won the ‘BEST FITNESS BRAND’ title at the Powerful Women Awards 2021 held on Women’s Day at Constitutional Club of India. It was an honor sharing the panel with Dr. Sushil Gupta, MP, Rajya Sabha, Aman Preet, Joint Commissioner, Income Tax, Vijay Kumar, OSD, DSIDC, Former Director MSME, Jitendra Mani Tripathi, DCP Metro, Aakriti Sambyal, Mrs. Delhi 2020, RJ Divya, Radio City besides renowned doctors, nutritionists and women entrepreneurs from various genres. I thank each one of you from the bottom of my heart who believed in Fitness365Days and made it where it stands today!

Fitness365Days has won the ‘BEST FITNESS BRAND’ title!!!

Delighted to share that Fitness365Days has won the ‘BEST FITNESS BRAND’ title at the Powerful Women Awards 2021 held on Women’s Day at Constitutional Club of India. It was an honor sharing the panel with Dr. Sushil Gupta, MP, Rajya Sabha, Aman Preet, Joint Commissioner, Income Tax, Vijay Kumar, OSD, DSIDC, Former Director MSME, Jitendra Mani Tripathi, DCP Metro, Aakriti Sambyal, Mrs. Delhi 2020, RJ Divya, Radio City besides renowned doctors, nutritionists and women entrepreneurs from various genres. I thank each one of you from the bottom of my heart who believed in Fitness365Days and made it where it stands today!

The Benefits of Vitamin D

Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3.  

Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.  

Vitamin D has several important functions Perhaps the most vital are:  

  • Vitamin D helps to reduce weight. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect.  
  • Facilitates the absorption of calcium and phosphorus  
  • Facilitating the normal immune system function.   
  • For normal growth and development of bones and teeth 
  • Improved resistance against certain diseases.  
  • Decreasing your chance of developing heart disease  
  • Helping to reduce your likelihood of developing the flu  
  • Research has shown that vitamin D might play an important role in regulating mood and warding off depression.   
  • If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis).  

Factors affecting absorption of vitamin D through the sun alone are :  

Factors affecting the absorption of vitamin D through the sun alone are:  

  • Being in an area with high pollution  
  • Using sunscreen  
  • Spending more time indoors  
  • Living in big cities where buildings block sunlight  
  • Having darker skin. (The higher the levels of melanin, the less vitamin D the skin can absorb.)  
  • These factors contribute to vitamin D deficiency in an increasing number of people. That’s why it’s important to get some of your vitamin D from sources besides sunlight.  

The symptoms of a vitamin D deficiency in adults include:  

  • Tiredness, aches and pains, and a general sense of not feeling well  
  • Severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait
  • Stress fractures, especially in your legs, pelvis, and hips  

If you’re diagnosed with a vitamin D deficiency, your doctor will likely recommend you take daily vitamin D supplements.  

Food Sources of Vitamin D  

Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include:  

  • Salmon  
  • Sardines  
  • Egg yolk  
  • Shrimp  
  • Milk (fortified)  
  • Cereal (fortified)  
  • Yogurt (fortified)  
  • Orange juice (fortified)  

It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.  

Benefits of Sun Charged Water

Water is an essential basic constituent of all living organisms and sunlight is our main source of energy. Sunlight is the main element from which all physical life originates and is energized. Thus, water and sunlight are critical components of biological function. The water we get these days remains caught in plastic tanks & rustic pipes. As a result, it loses all its life & turns out to be dead water. In addition, we store it in plastic bottles, refrigerators, etc.  

When sunlight falls upon water, it changes its molecular structure to convert it from DEAD WATER to LIVING WATER. At the point when we expend this sun-charged water, a similar life power is moved into our body and is utilized to heal our tissues & cells.  

What is sun charged water?  

When water absorbs the sunlight, it develops a charge from the sunlight. Sun-charging water brings life back to the water after it loses its aliveness. The UV rays in the sunlight can tear apart the microbes to make water safe. Light and heat oxidizes the water and infuses the water with natural benefits from the Sun and Earth.  

Benefits of sun charged water  

The most commonly reported benefit of drinking this water is increased energy.  Other benefits include an overall sense of well-being or rejuvenation.Here is the list:  

  • Increased energy  
  • Rejuvenated feelings and Sense of well-being  
  • Heals damages at the cellular level  
  • Clears Urine and makes the inner body more alkaline  
  • Help support or speed heal skin conditions  
  • Can Be used for an eyewash  
  • Can Be used for anti-viral, anti-fungal, and anti-bacterial purposes  
  • Make skin much clearer  

How to make sun charged water?  

  • Pour drinkable water in a shallow earthen pot or glass container with a broad surface area (avoid plastic container)  
  • Place the pot outside (on bare earth or rock or on cement) in direct sunlight. Do not place it on the grass.  
  • Cover the pot with a thin muslin cloth to prevent dirt from entering the water. Tie the cloth to the pot using a rope or string.  
  • Keep the container as it is in direct sunlight for around 5-7 hours. Prefer keeping it in the morning at around 7-8 AM.  
  • Collect the water in your water dispenser and drink within 24 hours. (Do not refrigerate)  

Tips to use sun charged water:  

  • Always have a container of water being sun-charged outside.  
  • During winter months, to avoid freezing and cracking the glass containers, place the container inside the home on a windowsill that gathers the most direct sunlight.
  • Use sun-charged water for house plants and pets.
  • Avoid the use of colored glass containers.  

In conclusion, Sun Charged Water has a power of healing whether applied directly on skin or intake by drinking. The Solarized water is still water, an increase in my Vitamin D levels, consuming can provide astonishing results.

Benefits of Sleep 

A good night’s sleep is vital to our physical health and emotional wellbeing. That’s why the benefits of good sleep should never be underestimated. In fact, it’s just as important as eating healthy and exercising.  

Here are Some of Its Benefits:

  • Sleep Helps Reduce Stress

If your body doesn’t get enough sleep, it can react by producing an elevated level of stress hormones, which are a natural result of today’s fast-paced lifestyles. Deep and regular sleep can help prevent this.  

  • Sleep Helps You in Weight Loss

Unfortunately, sleep won’t directly make you lose weight, but it can help you keep it under control by regulating the hormones that affect your appetite and reducing your cravings for high-calorie foods. If you’re trying to lose weight, getting quality sleep is absolutely crucial.  

  • Sleep Can Improve Your Memory

Ever noticed that when you’re really tired, it’s harder to remember things? Basically, this is your brain telling you that it’s not getting enough sleep. When you sleep well, your body may be resting but your brain is busy organizing and storing memories. So getting more quality sleep will help you remember and process things better.  

  • Sleep Can Lower Your Blood Pressure

Higher blood pressure increases your chances of heart attacks and strokes, but getting plenty of restful sleep encourages a constant state of relaxation that can help reduce blood pressure and generally keep it under control.  

  • Sleep Helps Your Body to Fight Back

While you’re sleeping your body is producing extra protein molecules that can strengthen your ability to fight infections. If you’re feeling a bit run down and don’t want it to turn into a full-blown cold, go to bed early and get lots of rest.  –

  • Sleep Puts You in A Better Mood

Lack of sleep can make us more agitated, so we’re more likely to snap at our boss or be grumpy with a loved one – neither of which is a good thing. The better you sleep, the better your ability to stay calm, controlled, and reasonable.  

  • Sleep Could Reduce Your Chances of Diabetes

Some research studies have shown that not getting enough sleep may lead to type 2 diabetes by affecting how your body processes glucose. It’s not conclusive by any means, but it’s yet another indication of how important the benefits of sleep can be.  

  • Sleep Helps Keep Your Heart Healthy

A regular sleep pattern can help to lower the levels of stress and inflammation in your cardiovascular system, which in turn can reduce your chances of a heart condition. 

  •  Sleep Can Be A Painkiller

If you’re suffering pain from a recent injury like a sprained ankle, getting plenty of sleep can actually make it hurt less. Many studies have shown a link between sleep loss and a lower pain threshold. Basically, the more sleep you get, the less pain you might be in.

  • Sleep Can Make You Smarter

Along with a great night’s sleep, grabbing a quick nap in the daytime can contribute to making your brain more effective and productive. But you feel sharper, more attentive, and focused throughout the day.

  • Good Sleep Maximize Athletic Performance

Sleep has been shown to enhance athletic performance. Less sleep duration has also been associated with poor exercise performance and functional limitation.  

Along with nutrition and exercise, good sleep is one of the pillars of health.  

Health Benefits of Herbal Teas

Made from herbs, fruits, seeds, or roots steeped in hot water, herbal teas have lower concentrations of antioxidants than green, white, black, and oolong teas. Their chemical compositions vary widely depending on the plant used.  

Herbal tea is a boon to mankind as it provides specific benefits-including digestion, detoxification and weight loss. Rich in antioxidants, minerals and vitamins, it not only makes your body healthy but also helps in relaxing, recovery and refreshing your mind.  

Here are some benefits that this miraculous drink provide us:-


  • Anti Ageing   

Antioxidants found in herbal tea helps in slowing down ageing . This makes your skin look flawless and younger.  

  • Aids In Digestion  

A cup of herbal tea after meals helps in digesting your food easily. Herbal tea is rich in spearmint that smoothens the digestive system and acts as an appetite suppressant, reducing the urge to overeat.  

  • Reduce Inflammation  

The herbal teas contain anti-inflammatory properties to help relieve everything from gastrointestinal distress and arthritis to headaches and hemorrhoids. Herbal teas like peppermint, ginger, turmeric, and eucalyptus teas are great for inflammatory problems.  

  • Weight Loss  

Herbal tea rich in functional ingredients like psyllium husk, fennel, and lemongrass helps you to burn fats and also helps in boosting metabolism.  

  • Boost Immune System  

The antioxidants and vitamins found in herbal teas are great for helping fight disease and infections, protect against oxidative stress and lower the risk of chronic disease. Some of the best immune-boosting herbal teas are elderberry, echinacea, ginger, and liquorice root tea.  

  • Anti-nausea  

For people who regularly suffer from nausea and vomiting, herbal teas will work magically for them. Because provides almost instant relief from nausea  

  • Relieve Stress  

Herbal tea like chamomile tea is best to release stress and treat insomnia. It also soothes the mind and releases chemicals in the brain that fight stress and depression.  

  • Other Benefits   

Herbal teas also help in keeping off cold & flu. It also helps in bringing peaceful sleep, lowering bad cholesterol & in some cases fighting cancer

   Herbal Tea Varieties Include:  

  • Ginger  
  • Ginseng  
  • Hibiscus  
  • Jasmine  
  • Rosehip  
  • Mint  
  • Chamomile  
  • Echinacea  
  • Liquorice root tea  
  • Lemongrass   
  • Peppermint  
  • Turmeric   
  • Eucalyptus tea 

Many spices such as fennel, black carom, cumin, coriander seeds, fenugreek seeds, black pepper, cardamom can also be used to prepare herbal teas.

Green Tea

People around the world drink tea. Hundreds of varieties exist. Tea is the most consumed beverage in the world behind water. However, 78 percent of the tea consumed worldwide is black and only about 20 percent is green. They all naturally have high amounts of health-promoting substances called flavonoids. So they’re thought to bring down inflammation and help protect against conditions like heart diseases & diabetes.  

Native to China & Japan green tea is hailed for health benefits for centuries now. All tea types come from the same leaves Camellia sinensis. But the leaves are processed in different ways and each tea is a little different. Green tea usually isn’t fermented. The leaves are simply steamed and then crushed by hand. It’s especially high in the most potent type of catechin, called EGCG.  

  • Unsweetened brewed green tea is a zero-calorie beverage.   
  • The caffeine contained in a cup of tea can vary according to the length of infusing time and the amount of tea-infused. In general, green tea contains a relatively small amount of caffeine.  
  • Green tea is considered one of the world’s healthiest drinks and contains one of the highest amounts of antioxidants of any tea.   
  • Natural chemicals called polyphenols in tea are what are thought to provide its anti-inflammatory and anti-carcinogenic effects.   
  • Green tea is approximately 20-45 percent polyphenols by weight, of which 60-80 percent are catechins such as EGCG. Catechins are antioxidants that are said to help prevent cell damage.  
  • Green Tea Health Benefits  

Listed below are the possible health benefits associated with green tea:  

  • Green tea was used in traditional Chinese and Indian medicine to control bleeding and heal wounds, aid digestion, improve heart and mental health, and regulate body temperature.  
  • Recent studies have shown green tea can potentially have positive effects on everything from weight loss to liver disorders, type 2 diabetes, and Alzheimer’s disease.  
  • Green tea and cancer prevention  

According to the National Cancer Institute, the polyphenols in tea have been shown to decrease tumor growth in laboratory studies have shown the positive impacts of green tea on the following types of cancer:  

  • Breast Cancer  
  • Bladder Cancer  
  • Ovarian Cancer  
  • Colorectal (bowel) Cancer  
  • Esophageal (throat) Cancer  
  • Lung Cancer  
  • Prostate Cancer  
  • Skin Cancer  
  • Stomach Cancer  
  • Green Tea Benefits for Heart Health   

It is said that green tea consumption is associated with reduced mortality due to all causes, including cardiovascular disease.Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks  

  • Green tea and lower cholesterol  
  • Consuming green tea, either as a beverage, was linked to significant but modest reductions in total and LDL or “bad” cholesterol.  
  • Stroke risk and green tea  
  • Drinking green tea on a regular basis is associated with a reduced risk of stroke.  
  • Green Tea for Type 2 Diabetes  

Green tea is said to lower the risk of type 2 diabetes if taken along with proper diet & exercise. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting in fat storage.  

  • Green Tea and Weight Loss 

Green tea increases metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories. 

  • Green Tea & Inflammatory Skin Diseases

A 2007 study concluded that green tea could hold promise as a new treatment for skin disorders such psoriasis & dandruff. Treatment with green tea showed slower growth of skin cells and the presence of a gene that regulates the cells’ life cycles.  

Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Working memory and the effects of green tea can enhance our brain’s cognitive functions, particularly the working memory. It is considered in the treatment of dementia & Alzheimers disease.

  • Depression  

Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.  

  • Antibacterial and Antiviral  

Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies, green tea has been shown to inhibit the spread of many diseases. 

  • Tooth Decay  

Studies suggest that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries, and other dental conditions.


Home Remedies to Stop Hair Fall

Hair is known as ‘crowning glory’, tresses are a direct expression of an individual’s personality and style. Excessive hair loss can be a troublesome problem, often causing worry and affecting self-esteem, especially for women. However, if diagnosed right, you can control hair fall with certain home remedies that are natural and effective in saving your locks.

First, it is important to know the causes of hair fall:

  • Nutritional deficiencies-Hormonal Imbalance 
  • Thyroid issues-Polycystic ovary syndrome (PCOS) 
  • Birth Control Pills 
  • Other drugs ( blood thinners and medicines that treat high blood pressure, heart disease, arthritis, and depression.) 
  • Stress
  • Hairstyling products 
  • Medical Conditions 
  • Ageing
  • Genetics 
  • Combing wet hairs 
  • Tying hair too tightly 

Natural Remedies to Treat Hair Fall:

  • Diet and Exercise 

You need to feed your hair all the right nutrients, particularly plenty of protein and iron. However, along with eating a balanced diet ensure you are exercising side by side. Yoga and meditation are effective in reducing hair fall.

  • Oiling 

Oiling improves blood circulation and nourishes the roots. Make sure to massage your tresses once a week with oil that suits your scalp. Cover it with a shower cap and wash it off with a mild shampoo after two hours.

  • Egg Mask 

Eggs are rich in sulphur, phosphorus, selenium, iodine, zinc and protein, which together helppromote hair growth.

To prepare the mask :

  • Separate one egg white in a bowl and add a teaspoon each of olive oil and honey.
  • Beat to make a paste and apply it all over from root to tips. After 20 minutes, rinse with a mild shampoo.
  • Licorice Root 

This herb prevents hair loss and further damage to the hair. It helps soothe the scalp and get rid of any dry flakes/dandruff.

  • Make a paste by adding a tablespoon of ground licorice root and a quarter teaspoon saffron to one cup of milk.
  • Apply this to your scalp and hair length and leave it on overnight. The next morning, wash your hair.

  • Coconut Milk 

The protein and essential fats in it promote hair growth and prevent hair loss. To prepare the milk:

  • Grate a medium-sized coconut and simmer it in a pan for five minutes.
  • Strain and cool.
  • Then add one tablespoon of each of crushed black pepper and fenugreek seeds to the milk.
  • Apply on your scalp
  • After 20 minutes, rinse & wash with shampoo.
  • Green Tea 

This tea is rich in antioxidants, which help boost hair growth and prevent hair loss.

  • Soak two-three teabags in one-two cups of hot water depending on the length of your hair.
  • When it cools, pour this over your scalp and hair, while gently massaging your head.
  • Rinse with cool water after an hour.
  • Beetroot Juice 

Beetroot is rich in vitamins C and B6, folate, manganese, betaine, and potassium, all of which are essential for healthy hair growth. Besides, it acts as a detoxification agent by helping keep the scalp clean.

  • Boil 7-8 beetroot leaves and grind along with 5-6 henna leaves.
  • Apply this paste on your scalp and leave for 15-20 minutes before rinsing with warm water.
  • Greek Yoghurt and Honey 
  • Mix 2 tablespoons of yogurt with 1 tablespoon of honey and lemon in a bowl.
  • Using a dye brush, apply this paste on the scalp and roots.
  • Leave it on for 30 minutes before rinsing with cold water.
  • Aloe Vera  

Aloe Vera is an effective home remedy for hair loss and to boost hair growth. It is also effective in reducing problems of the scalp like itching and flaking.  

  • Take the stalk of Aloe Vera and extract the pulp.  
  • Apply it to your hair and scalp and leave it for about 45 minute  
  • Rinse with normal water. You can do this three to four times a week to see better results.  
  • Fenugreek Seeds  

Fenugreek or Methi seed is among the most effective home remedies to stop hair loss. It repairs the hair follicles and helps in the regrowth of the hair.  

  • Soak the fenugreek seeds overnight in water.  
  • Grind it to a fine paste and apply it to your hair and scalp.  
  • Leave the paste on your head for about 30 minutes.  
  • After 30 to 40 minutes, rinse it with normal water.  
  • Onion Juice  

The antibacterial properties of onions help fight against scalp infections, while the sulfur content improves the circulation of blood to the hair follicles. It promotes hair growth and controls the loss of hair.  

  • Amla  

Indian Gooseberry or Amla is another effective home remedy to stop hair fall. One of the causes is the deficiency of vitamin C, hence consuming amla will strengthen the hair follicles and help you to control it. Amla helps promote faster growth of hair, maintain a healthy scalp, and prevent premature greying.  

  • You can mix lime juice and the amla powder to make a paste.  Massage it to your scalp and hair.  
  • Keep it for an hour and then rinse it off with normal water.
  • Diet for Healthy Hair  

While home remedies play a role in maintaining healthy hair, the secret to thick, shiny, strong tresses is a healthy diet. Include the following foods for a healthy mane

  • Spinach  
  • Carrots   
  • Eggs  
  • Oats  
  • Walnuts  
  • Lentils  
  • Chicken   
  • Strawberries and guavas  
  • Yogurt  
  • Sweet potatoes  
  • Pumpkin  
  • Cantaloupe  
  • Mangoes   
  • Onion   
  • Cucumber  -Flaxseeds   
  • Nuts & seeds  

Fad Diet

Fad diet is any trendy diet that promises fast and easy weight loss, like baby food diets, alkaline diets, Paleolithic diets, gluten-free diets, cleanses and fasts, etc. They’re tempting, and the advertisements for the fad diets lure you in with grandiose claims of weight loss.

Fad diets are bad because they don’t address the problems that caused you to gain weight in the first place. Once you’re through with the fad diet, you’ll probably gain the weight back as you reestablish old eating habits. Fad diets are also bad because they usually require the elimination of foods that aren’t bad for you, which can result in nutritional deficiencies.

It’s easy to spot a fad diet.Typically, a fad diet shares some, or all, of the following characteristics:

  • Promises a quick fix
  • Promotes ‘magic’ foods or combinations of foods
  • Implies that food can change body chemistry
  • Excludes or severely restricts food groups or nutrients, such as carbohydrates
  • Has rigid rules that focus on weight loss
  • Promises a quick fix
  • Promotes ‘magic’ foods or combinations of foods
  • Implies that food can change body chemistry
  • Excludes or severely restricts food groups or nutrients, such as carbohydrates
  • Has rigid rules that focus on weight loss
  • Fad diets can cause health problems

Because they often cut out key foods, fad diets may cause the following symptoms:-

  • Dehydration
  • Slow metabolism
  • Weakness and fatigue
  • Nausea and headaches
  • Depression
  • Constipation
  • Inadequate vitamin and mineral intake
  • Acne
  • Irregular bowel movement
  • Loss of bone density
  • Gastrointestinal problems
  • Electrolyte imbalances

Nutrients such as iron, protein, omega three fatty acids, and calcium which are vital parts of daily dietary breakdowns and what is needed to help fuel the body entirely and keep it healthy are lacking in these diets.

Later when solid food is introduced back to the diet, the digestive system will have to readjust to breaking down solid foods again, which causes fat storage which leads to rapid weight gain and bloating.

Fad diets that severely restrict food groups or nutrients may also mean that you miss out on the protective health effects that a balanced eating plan provides. The answer is a balanced eating plan.

Don’t worry. There is an eating plan that gets results. You can achieve and maintain a healthy body weight and you don’t have to cut out any foods because you can eat everything – in moderation.

It’s called a balanced eating plan and it’s nothing new. Combined with moderate physical activity, it will change your life.

With a balanced eating plan, it’s what you leave in that makes all the difference. For a balanced eating plan to be successful, you need to:

  • Eat plenty of vegetables, legumes, and fruits. 
  • Include a variety of cereals (including bread, rice, pasta, and noodles), preferably wholegrain. 
  • Include lean meat, fish, poultry, or alternatives. 
  • Include milk, yogurts, cheeses, or alternatives. 
  • Drink plenty of water. 
  • Limit saturated fat and moderate total fat intake. 
  • Choose reduced-fat varieties of foods where possible. 
  • Choose foods low in salt. 
  • Limit your alcohol intake, if you choose to drink. 
  • Consume only moderate amounts of sugars, and food and drinks containing added sugars. In particular, limit sugar-sweetened beverages. 
  • Be active every day 
  • Once you have a healthy eating pattern, you’ll soon feel like you have more energy and you’ll want to be more active. Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days. 
  • Enjoy some regular, vigorous exercise if you can for extra health and fitness. 

A healthy lifestyle is easier than you think, Changing your eating and physical activity habits can be difficult at first. But once you’ve started, it’s easy to sustain. Here are a few tips to help ease the transition: Combine an active lifestyle with healthy eating.

Make small, achievable, lifelong changes to your lifestyle, and eating habits.

  • Fill up on low-calorie nutritious foods. 
  • Keep portions moderate in size. 
  • Eat until you have had enough – not until you are full. 
  • Do your best to avoid eating when you are not hungry. 
  • Recognize that on some days you might be hungrier than on other days. 
  • Eat slowly and enjoy your food. 
  • Eat regular meals including breakfast, lunch & dinner. 


Gluten is a family of proteins found in wheat, barley, rye and spelt.

Its name comes from the Latin word for “glue,” as it gives the flour a sticky consistency when mixed with water. This glue-like property helps gluten create a sticky network that gives bread the ability to rise when baked.

A gluten-free diet (GFD) is a diet that strictly excludes glutenA gluten-free diet involves excluding foods that contain the protein gluten, including wheat, rye, and barley.

A gluten-free diet help in treating:

-Celiac disease

-Gastrointestinal diseases

– Irritable bowel syndrome

– Rheumatoid arthritis

-Multiple sclerosis

-HIV enteropathy, among others

-Gluten-free diets have also been promoted as an alternative treatment of people with autism.

A gluten-free diet should be mainly based on naturally gluten-free foods with a good balance of micro and macronutrients: meat, fish, eggs, milk and dairy products, legumes, nuts, fruits, vegetables, potatoes, rice, and corn are all appropriate components of such a diet. Pseudocereals (quinoa, amaranth, and buckwheat) and some minor cereals are healthy alternatives to these prepared products and have high biological and nutritional value. Furthermore, they contain protein of higher nutritional quality than those of wheat, and in greater quantities.

Why gluten is bad for some people? 

People with gluten intolerance or celiac disease cannot tolerate it. People with other disorders like wheat allergy and non-celiac gluten sensitivity also frequently avoid gluten.

Unfortunately, this attack also damages surrounding areas, such as the gut wall. This can lead to nutrient deficiencies, severe digestive issues, and anemia, as well as increase the risk of many harmful diseases, People with celiac disease often experience sharp stomach pain, diarrhea, constipation, skin rashes, stomach discomfort, bloating, weight loss, anemia, tiredness, and depression.

Foods to Avoid:

Completely avoiding gluten can be challenging. This is because it is found in many common ingredients that are added to foods.

These are the main sources of gluten in the diet: Wheat-based foods like wheat bran, wheat flour, spelt, durum, Kamut, semolina, Barley, Rye, Triticale, Malt, Brewer’s yeast.

Foods to Eat:

The following foods are naturally gluten-free:

Meats and Fish – All meats and fish, except battered or coated meats. 

 Eggs – All types of eggs are naturally gluten-free.  

Dairy – Plain dairy products, such as plain milk, plain yogurt, and cheeses. However, flavored dairy products may have added ingredients that contain gluten, so you will need to read the food labels. 

Fruits and Vegetables – All fruits and vegetables are naturally free of gluten.

Grains – Quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, and oats (if labeled gluten-free). 

Starches and Flours – Potatoes, potato flour, corn, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour, and tapioca flour. 

Nuts and Seeds – All nuts and seeds. 

Spreads and Oils – All vegetable oils and butter. 

Herbs and Spices – All herbs and spices. 

 Beverages – Most beverages, except for beer (unless labeled as gluten-free). 

If you’re ever unsure if a food item contains gluten, it’s best to read the food labels. A gluten-free diet has plenty of options. This allows you to create a variety of healthy and delicious.

Gluten Free Foods:

Fruit, Vegetables and Legumes  

  • Asparagus  
  • Avocado  
  • Bell peppers  
  • Broccoli  
  • Brussels sprouts  
  • Cabbage  
  • Cauliflower  
  • Celery  
  • Chickpeas  
  • Coconut  
  • Collards  
  • Cucumber  
  • Eggplant/aubergine  
  • Garlic 
  • Ginger  
  • Green beans  
  • Kale  
  • Leek  
  • Lemon  
  • Lentils  
  • Lettuce  
  • Limes  
  • Mushrooms  
  • Olives  
  • Onions   
  • Pak choi/bok choy  
  • Parsley  
  • Pineapple  
  • Potatoes
  • Pumpkin  
  • Sauerkraut  
  • Scallions  
  • Shallots  
  • Soya beans  
  • Spinach  
  • Squash
  • Tomato  
  • Turnip  
  • Watercress  
  • Zucchini / courgettes  

Meats, Poultry, Fish and Meat Free Substitutes  

  • Ensure items are not breaded or battered  
  • Beef  
  • Chicken  
  • Cold cuts/sandwich meat as long as they are not breaded or glazed but check the label  
  • Duck  
  • Fish  
  • Lamb  
  • Mince meat  
  • Pork  
  • Salmon  
  • Shellfish and molluscs  
  • Turkey  

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes  

  • Gluten free cereals  
  • Gluten free oats  
  • Amaranth
  • Arrowroot  
  • Beans  
  • Buckwheat groats / Kasha  
  • Cassava  
  • Chia seeds  
  • Corn / maize  
  • Cornflakes  
  • Flaxseeds  
  • Gluten-free oats  
  • Granola  
  • Millet  
  • Nuts  
  • Nut flours  
  • Porridge oats  
  • Potato  
  • Quinoa  
  • Rice  
  • Seeds e.g. flaxseed, pumpkin, poppy sesame, sunflower  
  • Sorghum  
  • Soy  
  • Tapioca  

Condiments, Dips, Desserts, Sweets, Sweeteners and Spreads  

  • Coconut oil  
  • French mustard  
  • Ground pepper  
  • Honey  
  • Jam  
  • Jellies  
  • Olive oil  
  • Rice pudding  
  • Salsa  
  • Salt  
  • Sesame oil  
  • Sorbet Syrup  
  • Tapioca pudding  


  • Gluten-free beer  
  • Almond milk  
  • Cider  
  • Fruit juices  
  • Sodas/fizzy drinks e.g. Coca-cola, Pepsi, lemonade  
  • Spirits such as rum. Certain spirits such as whisky and vodka are distilled so most can tolerate  
  • Wine  

 Dairy Foods  

  • Butter  
  • Cheese except for blue cheese  
  • Cream  
  • Eggs  
  • Milk  
  • Sour cream  
  • Yogurt  

 Cooking ingredients, herbs and Spices  

  • Gluten free flour  
  • Baking powder  
  • Bicarbonate of soda  
  • Cornflour  
  • Cream of tartar  
  • Potato flour  
  • Rice flour  
  • Soya flour  

Herbs e.g. basil, coriander, lemongrass, oregano, rosemary, thyme  

Spices e.g. allspice, cinnamon, cloves, cumin, nutmeg, paprika.