New channel on Fitness & Nutrition

Hi Friends! The wait is finally over! I have just uploaded a video on my new health and fitness channel ‘iTheFitDiva’ .Please check it out and subscribe to my channel! I will be posting a new video every week.

 

Nutrition for Diabetics

So let us first understand what is diabetes and the types.
Diabetes mellitus is a syndrome of varying forms and degrees that has the common characteristic of hyperglycaemia . Its underlying metabolic disorder involves all three of the energy yielding nutrients and influences energy balance. The major controlling hormone involved is insulin from the pancreas and people with diabetes have either a lack of insulin or a resistance to its action.
*Type 1 diabetes affects approx 5% to 10% of all people with diabetes. It usually presents itself first during childhood and it is more severe and unstable. The treatment of type 1 diabetes involves regular meals and snacks that are balanced with insulin and exercise. The self monitoring of blood glucose levels is a critical part of disease management.
*Type 2 diabetes occurs mostly among adults, especially those who are overweight. Treatment involves weight reduction and maintainance along with regular exercise. Oral hypoglycaemic medications or insulin may be needed.

A significant keystone of care for all forms of diabetes is sound diet therapy. The basic food plan should be rich in complex carbs and dietary fibre, low in simple sugars , fats especially saturated fats and cholesterol and moderate in protein. Food should be distributed throughout the day in fairly regular amounts and at regular times and it should be tailored to meet individual needs.

Some of the diet strategies for type 1 and type 2 diabetes mellitus are:
Decrease energy intake i.e the kilocalories if the person is overweight
Increase frequency and number of meals
Have regular daily intake of kcal from carbs, protein and fat.
Plan regular times for meals and snacks
During illness, use small and frequent feedings of carbs to prevent starvation and ketoacidosis.

Management of diabetes
Carbs: A dietary pattern that includes carbs from fruits, vegetables , whole grains, legumes and low fat milk is encouraged for good health.
Fat: limit saturated fat to less than 7% of total calories.Limit dietary cholesterol to less than 200mg/day. Two or more servings of fish per week provide omega 3 polyunsaturated fatty acids are recommended.
Protein: high protein diets and not recommended as a method for weight loss.
Alcohol: Daily intake should be limited to a moderate amount i.e. one drink or less per day for women and 2 drinks or less per day for men.

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Specialist in weight management – loss/gain/maintenance
Sports nutrition
General healthy eating & nutrition
Child nutrition

Helping you to meet your individual nutrition goals, we work together to develop personalised eating plans that take into consideration your food preferences, health, work, family & lifestyle.

For custom diet plans get in touch with me at info@prernajaddwani.com

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Connect with me!
Website: http://www.prernajaddwani.com
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What are the Do’s and Don’ts of exercise/working out?

Whether you’ve been working out for two weeks or two decades, here are some exercise do’s and don’ts for everyone

Some do’s which I recommend are

Exercise everyday.
Yes.. everyday! If you workout at the gym 5-6 days of the week, the other 1 or 2 days make sure you take a walk for a minimum of 30minutes.

Warm up!
Its very important to warm up before you start your exericse.. it can either be cycling before a leg workout.. or just a walk on the treadmill on the upper body workout days

Set new goals
This way you can challenge yourself and keep yourself motivated to push harder.

Breathe!
To improve your performance, focus on breathing.

Do exercises you hate
Yes! U should do them.. people don’t like to struggle with things they aren’t naturally good at, so they avoid the exercises that really challenge them. They might help you build a better and stronger body.

Workout with someone once a week
Sometimes working out with a friend is more fun than working out alone. If you don’t have someone to workout with, join a group class. Its a good change to your normal workout routine.

drink lots of water before, during and after your workout.

Do cool down after exercising to relax your muscles and gradually lower your heart rate.

DON’TS
Don’t begin exercising without warming up first to prepare your body and mind.

Don’t try to race someone or get competitive when you are just starting out – you’ll risk injury.

Don’t obsess over weight loss; concentrate on getting fit and using energy, and the weight loss will come in time.

Don’t let yourself get bored – add new activities to your routine.

Don’t forget about good nutrition. Eat a variety of foods every day, color your plate with as many different vegetables and fruits and consider supplements to ensure complete nutrition and attain your optimal health.

And don’t just rely on cardio for loosing weight , a properly planned exercise regime will include weight training and cardio both to achieve fitness goals.

———————————————————————————————-

Specialist in weight management – loss/gain/maintenance
Sports nutrition
General healthy eating & nutrition
Child nutrition

Helping you to meet your individual nutrition goals, we work together to develop personalised eating plans that take into consideration your food preferences, health, work, family & lifestyle.

For custom diet plans get in touch with me at info@prernajaddwani.com

———————————————————————————————-

Connect with me!
Website: http://www.prernajaddwani.com
Snapchat: https://www.snapchat.com/add/iTheFitDiva
Twitter: https://twitter.com/iTheFitDiva
Instagram: http://instagram.com/iTheFitDiva
Facebook: https://www.facebook.com/iTheFitDiva
Youtube: https://www.youtube.com/channel/UCfaf8_ryDoKIe71V8cY94AA?sub_confirmation=1

What is Functional Training?

Most people exercise because they want to lose weight, maintain their weight, tone up, and relieve stress. Those are all valid reasons to commit to a fitness routine, but you can also exercise to simply improve the way you move throughout the day. There’s even a name for better-at-life forms of exercise: functional training.
Functional training obviously has some benefit, and can be a great addition to a well-designed strength program. FT is also Very effective at improving balance, stability, and coordination

So now let me show you how I do my functional training workout.
Exercises:
Stairs
Skipping
Kettle bell swings
Burpees
Walking lunges
Push ups/ incline push ups
Pull ups
chair Squat
Dips
Step ups with dumbbell / step up knee lift
Lunge + squat (walking)
Jumping jacks
plie squats/sumo squats
Mountain climbers

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Specialist in weight management – loss/gain/maintenance
Sports nutrition
General healthy eating & nutrition
Child nutrition

Helping you to meet your individual nutrition goals, we work together to develop personalised eating plans that take into consideration your food preferences, health, work, family & lifestyle.

For custom diet plans get in touch with me at info@prernajaddwani.com

———————————————————————————————-

Connect with me!
Website: http://www.prernajaddwani.com
Snapchat: https://www.snapchat.com/add/iTheFitDiva
Twitter: https://twitter.com/iTheFitDiva
Instagram: http://instagram.com/iTheFitDiva
Facebook: https://www.facebook.com/iTheFitDiva
Youtube: https://www.youtube.com/channel/UCfaf8_ryDoKIe71V8cY94AA?sub_confirmation=1

Eating out tips | How to eat healthy at restaurants

With so many new restaurants coming up these days and that too with such amazing menus.. its hard to resist! But, Going to a restaurant shouldn’t be your excuse to eat unhealthy foods. Follow these tips and not only will you enjoy your meal more, you’ll feel satisfied and happy when you’re done.

Check the menu before you leave home
Order a salad before ordering anything else on the menu.
Ask the waiter to skip the bread basket.
Go for Tomato-Based Sauces Over Creamy Ones
Skip the fancy drinks.
Drink a glass of water half an hour before your meal
Skip the dessert

Some of the things which I recommend eating at a restaurant are:

Food options at a mall:
*Subway sandwich in whole wheat or multi grain bread – 6 inches without mayo and cheese.
Or subway salad
*hot dog without mayo
Or
2 idlis with sambar

At a Chinese cuisine restaurant:
Clear chicken or vegetable soup
Chinese greens stew
Lemon fish (grilled/steamed) or sautéed tofu with veggies
Stir fry vegetables
Kimchi

At an indian cuisine restaurant:
Clear chicken/vegetable soup
Grilled/tandoori chicken or grilled veg platter
Green salad

or
Sizzlers
Non veg / veg sizzler without fries and more veggies
Clear soup

At an Italian cuisine restaurant:
Clear soup
Pizza without cheese – 2 slices
Garden fresh salad

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Specialist in weight management – loss/gain/maintenance
Sports nutrition
General healthy eating & nutrition
Child nutrition

Helping you to meet your individual nutrition goals, we work together to develop personalised eating plans that take into consideration your food preferences, health, work, family & lifestyle.

For custom diet plans get in touch with me at info@prernajaddwani.com

———————————————————————————————-

Connect with me!
Website: http://www.prernajaddwani.com
Snapchat: https://www.snapchat.com/add/iTheFitDiva
Twitter: https://twitter.com/iTheFitDiva
Instagram: http://instagram.com/iTheFitDiva
Facebook: https://www.facebook.com/iTheFitDiva
Youtube: https://www.youtube.com/channel/UCfaf8_ryDoKIe71V8cY94AA?sub_confirmation=1

Milk Day 2018

Milk is an important part of our diet. We begin drinking it when we are young, but our intake decreases as we get older. Some people shy away from it because they fear that it will add too much fat to their diet. Others leave it out because they believe that they no longer need it. You are never too old to reap the rewards of drinking milk. It is a great source of vitamins and nutrients, and it has several health benefits, such as:

1. Glowing Skin
Cleopatra took milk baths to help her skin stay soft, supple and glowing.Milk has several nutrients which help skin look its best.It also has amino acids that help keep skin moisturized

2.Healthy Bones and Teeth
Milk is a great source of calcium, which is essential for healthy bones. Not only do young children need it while their bones are growing, but adults need it to keep their bones strong and to prevent osteoporosis. Milk is also great for strong teeth, and it helps prevent tooth decay and cavities.

3.Muscles
Cow’s milk is a rich source of high-quality protein, containing all of the essential amino acids.Maintaining a healthy amount of muscle is important for supporting metabolism and contributing to weight loss and weight maintenance. Sufficient dietary protein is needed to preserve or increase lean muscle mass. Dairy protein can support muscle growth and repair.

4.Weight Loss
Studies show that women who drink low-fat or skim milk lose more weight than those who exclude milk from their diet. It is a great appetizer and it makes a healthy snack. I recommend having a glass of milk before bed.

5.Osteoarthritis
Osteoarthritis of the knee currently has no cure, but researchers say drinking milk every day has been linked to reduced progression of the disease.

150 ml of cows milk contains 5g of protein, 7g of carbs and 5g of fat
Where as 150ml of skim milk contains 4g protein, 7g carbs and just 0.1g fat!

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Specialist in weight management – loss/gain/maintenance
Sports nutrition
General healthy eating & nutrition
Child nutrition

Helping you to meet your individual nutrition goals, we work together to develop personalised eating plans that take into consideration your food preferences, health, work, family & lifestyle.

For custom diet plans get in touch with me at info@prernajaddwani.com

———————————————————————————————-

Connect with me!
Website: http://www.prernajaddwani.com
Snapchat: https://www.snapchat.com/add/iTheFitDiva
Twitter: https://twitter.com/iTheFitDiva
Instagram: http://instagram.com/iTheFitDiva
Facebook: https://www.facebook.com/iTheFitDiva
Youtube: https://www.youtube.com/channel/UCfaf8_ryDoKIe71V8cY94AA?sub_confirmation=1