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.

 

What to eat for healthy Hair & Nails? | Food for healthy hair & nails

Shiny hair and strong nails. They’re qualities many of us strive for, but hair masks and nail serums can only do so much.Get tougher nails and thicker hair by filling up on these beauty-boosting foods.

We all the importance of biotin in our diet.
Biotin (a.k.a. vitamin H) can improve hair that is splitting or thinning as well as strengthen weakened nails.A deficiency in biotin may result in brittle hair or even hair loss.
Foods to Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon

Omega 3 fatty acids
To get shinier hair, introduce more omega-3s into your diet, which “help support scalp health and may give your locks extra luster and shine,
Foods to Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.

Protein
Protein intake is important for many reasons, notably when it comes to hair and nails. Both “are made of structural proteins known as keratin, so adequate dietary protein is important for providing the building blocks for growing strong hair and nails,
Foods to Try: Chicken, eggs, lean red meats, lowfat dairy, nuts, seafood, soybeans and whole grains.

Vitamin a
“Vitamin A helps produce a conditioning substance for the scalp known as sebum, which keeps hair looking and feeling healthy,”
Foods to Try: Apricots, broccoli, cantaloupe, carrots, Cheddar cheese, egg yolks, mangoes, oatmeal, spinach and sweet potatoes.

Zinc
Zinc is a component of hundreds of enzymes in the body, some of which regulate the body’s ability to make new proteins that will become building blocks of healthy hair and nails
Foods to Try: Cashews, green beans, lean beef, lobster, oysters and soybeans.

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Specialist in weight management – loss/gain/maintenance
Sports nutrition
General healthy eating & nutrition
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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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How to gain weight in a healthy way?

If you’re underweight, aim to gain weight gradually until you’re a weight that is healthy for your height and age.

It’s crucial that you gain weight the right way, not by eating chips, sweets or cakes and other high- calorie junk foods full of saturated fat and sugar, or with fizzy drinks. These foods can increase your body fat instead of your lean body mass.

Instead, aim for three meals and several snacks a day and base your diet on healthy eating principles.
Here are some healthy ways to gain weight :
*Keep a food diary
Chart what and when you eat every day for two weeks to learn about your eating habits and identify places to add calories.
*Add it up.
Try adding an extra 200+ calories a day in the beginning
*Adjust your exercise routine.
Focus more on strength training as opposed to activities that are going to spike your heart rate.Lifting weight is important, so that the additional calories can be used to build muscle instead of just adding fat.
*Set attainable goals.
And remember to be patient. Just like weight loss, weight gain is a process—and often a slow one,
*Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.
Chocolate banana nut shake: Combine 1 banana, 1 scoop chocolate whey protein and 1 tablespoon (15 ml) peanut or other nut butter. And add 2 cups of milk or an alternative like almond milk.
*Milk
Milk has been used as a weight gainer or muscle builder for decades
* You are lucky ! You can eat white rice!
Rice is a convenient, low-cost carb source to help you gain weight.
*Nuts and nut butters are a perfect choice if you’re looking to gain weight.
*red meat : Red meat is an excellent source of protein that will help you gain muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you will take in.
*potatoes and starches : Healthy starches are a great way to get important nutrients and fiber, boost your calorie intake and increase your muscle glycogen stores.
*Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide a high-quality source of protein to help you build muscle.
Avocados are full of healthy fats and nutrients. They’re versatile and can be added to many different meals or eaten on their own.
*Cheese: It is a very good source of protein and is also rich in healthy fats. Add it to meals if you need a calorie and flavor boost.
*Full-fat yogurt is another ingredient that can help you add healthy fats and protein to your diet. It’s great on its own, or as an ingredient that works in many dishes.
*Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
*Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.

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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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How to boost metabolism?

 

There are a bunch of quick and easy diet and lifestyle changes you can make to boost your metabolism, make your body run more efficiently, and reach your weight-loss and fitness goals faster.

Eat enough
If you want to weigh less, you’ve got to eat less, right? Well, if you take in too few calories, it can cause your body to lose muscle mass, which will decrease the rate of your metabolism.

Green tea
If you always opt for coffee over tea, you could be missing out on a major metabolism boost. In a recent 12-week study, participants who drank 4-5 cups of green tea daily, then did a 25-minute workout, lost an average of two more pounds and more belly fat than the non tea-drinking exercisers.

Eat more protein
Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

Drink more water
Drink water when you wake up. Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.
(Check out my video on imp of water)

Do a high intensity workout
Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

Eat spicy foods
Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

Drink coffee
Drinking coffee can significantly increase your metabolism and help you lose weight.

Stand
Ideally, we sleep about eight hours for every 24. Most people spend another seven to ten hours sitting at their desk.If you stand for just three hours a day, in one year you’d expend more than 30,000 extra calories — which amounts to about 8 lbs of fat!

Drink oolong tea
This antioxidant-rich traditional Chinese tea not only helps keep cholesterol levels in check and aids digestion, it can also help rev up your metabolism. Like green tea, oolong is packed with catechins, which boost weight loss efforts by improving the body’s ability to metabolize fat.

Avoid crash diets or fad diets

GET MORE VITAMIN D
This vitamin is essential for preserving metabolism-revving muscle tissue.

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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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How often should you eat?

Eating more frequently, such as every three hours, can help you lose weight if it’s done correctly. The proper portion sizes, types of foods and other factors should be considered when planning a healthy diet plan
Eating more frequently, like every three hours, can help to keep your metabolism high, which in turn helps keep your energy levels high all day long.A high metabolism means your body is constantly burning more calories throughout the day.

The types of meals you eat are equally, if not more, important than how often you eat. A weight loss plan should include a well-balanced meal plan consisting of nutritionally dense foods that are low in sugar and salt and fat.

In general, you should be consuming plenty of vegetables, fruits, whole grains, nonfat dairy and lean protein sources.

Eating more frequently throughout the day can help you to avoid binge eating and/or food cravings because your body is constantly being fueled at more frequent intervals.

According to a study published in 2001 in the British Medical Journal concluded that people who ate more frequently tend to be thinner and have lower levels of cholesterol and blood triglycerides levels than those who ate less frequently.

Tips
Don’t eat in front of the TV or directly out of a package or box of food because people tend to eat more than they should.

Exercise regularly to see results on your body along with keeping a 3 hour gap between each meal.

Remember to have around 20-25 grams protein immediately after your workout.

Eat breakfast within 1 hour of rising.

And lastly, stick to a diet that consists of minimally processed foods and limit your junk-food intake

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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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Glowing Skin Diet

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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.

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The secret to glowing skin? It’s not in your makeup case. It’s in your diet.these superfoods will give you gorgeous skin

Romaine lettuce
Why You’ll Glow: Six leaves provide more than 100% of your DV of vitamin A, which revitalizes skin by increasing cell turnover. The mineral potassium in romaine “gives skin a refreshing boost of nutrients and oxygen by improving circulation

Tomatoes
Why You’ll Glow: Eating red helps keep skin from turning red. Volunteers who consumed 5 tablespoons of high-in-lycopene tomato paste daily for 3 months had nearly 25% more protection against sunburn in one study. Even better, skin had more collagen, which prevents sagging.

Strawberries
Why You’ll Glow: A cup has up to 130% of the DV of vitamin C, a potent antioxidant that boosts production of collagen fibers that help keep skin smooth and firm. More C may mean fewer fine lines too: Women with lower intakes were likelier to have dry, wrinkled skin.

Eggs
Why You’ll Glow: Lutein and zeaxanthin, two antioxidants found in eggs, more than quadrupled protection against the UV damage that leads to lines, brown spots, and cancer in one study on women. Skin was also markedly softer, firmer, and better hydrated.

Almonds
Why You’ll Glow: “Eating a handful of almonds every day boosts levels of vitamin E, one of the most important antioxidants for skin health

Walnuts
Why You’ll Glow: These nuts are storehouses of alpha-linolenic acid, an omega-3 fat that’s a key component of the lubricating layer that keeps skin moist and supple.

Extra virgin olive oil
Why You’ll Glow: This healthy fat contains essential fatty acids that help skin resist UV damage.EFAs are also part of the cell membranes that help hold in moisture.

Blueberries
The antioxidants in blueberries protect you from premature aging.

Wild Salmon
Wild salmon — not farm-raised — is one of the best food sources for omega-3 fatty acids, which helps keep your skin supple and moisturized. Salmon also has selenium, a mineral that protects the skin from sun exposure.

Kiwis
This small, brown, fuzzy fruit is loaded with vitamin C and antioxidants, which keep skin firm, help prevent wrinkles,

Sweet Potatoes
Sweet potatoes are packed with beta-carotene, an antioxidant that fights aging.

Turmeric
Turmeric isn’t just a game-changer when it comes to protecting against cancer or reducing pain. This Indian spice can also protect your skin. this spice can also be used to lighten dark pigmentation blotches or scars caused by aging, hormone imbalance, or sun exposure by inhibiting an enzyme in the skin that produces pigment just combine with coconut oil or milk to create a healing facial mask!

Papaya:
This tropical fruit contains a plethora of active enzymes which pass on their healthy benefits. One enzyme, chymopapain, has been used to relieve inflammation—a common source of skin conditions. And another enzyme, papain, can help remove blemishes and even treat acne when applied topically as the enzyme dissolves pore-clogging fats and cleanses the skin.

Coconut water
It has electrolytes which help to replenish and rehydrate your skin, making it softer and younger looking.

Green tea
Pour yourself a cup of this green elixir and watch your skin glow! Green tea contains catechins, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.

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Protein Requirements

Specialist in weight management – loss/gain/maintenance
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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.

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What is protein?
Protein represents around 16% of our total body weight. It is composed of building blocks called amino acids. Protein is present in the muscles, hair, skin , connective tissues, cells, plasma, enzymes , hormones, neurotransmitters and DNA.
The functions of protein are:
Repair, recovery and formation of new tissues
Grown and maintainence of tissue health
Water and ph balance.
Enzyme activity
Hormone synthesis
Immunity

1 g of protein provides 4kcal.

There are 2 types of protein
Complete and incomplete
Complete protein sources are
Meat steak, beef, pork, chicken
Fish (tuna)
Eggs
Dairy products like cottage cheese, cheese, yogurt, milk
Soy beans, tofu, soy milk
These all have all the 9 essential amino acids

Incomplete protein sources are
Beans, lentils, pulses, nuts and seeds

The protein we consume is important but how much we actually absorb is more important

How much protein do you need?
It depends on a few factors, but one of the most important is your activity level.
The basic recommendation for protein intake is 0.8 grams per kilogram body weight in untrained, generally healthy adults.
However, this amount is only to prevent protein deficiency. It’s not necessarily optimal, particularly for people such as athletes who train regularly and hard.
For people doing high intensity training, protein needs might go up to about 1.4-2.0 g/kg body weight

Can I eat too much protein?
If you overeat protein, this extra protein can be converted into sugar or fat in the body. However, protein isn’t as easily or quickly converted as carbohydrates or fat, because the thermic effect (the amount of energy require to digest, absorb, transport and store protein) is a lot higher than that of carbohydrates and fat.
While 30% of the protein’s energy goes toward digestion, absorption, and assimilation, only 8% of carbohydrate’s energy and 3% of fat’s energy do the same.

You might have heard the statement that a high protein intake harms the kidneys. This is a myth. In healthy people, normal protein intakes pose little to no health risk. Indeed, even a fairly high protein intake – up to 2.8 g/kg – does not seem to impair kidney status and renal function in people with healthy kidneys.

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Fat Burners

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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.

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Natural fat burners (food)
CAYENNE
Cayenne Peppers are some of the hottest peppers out there. Originally grown in South America, cayenne pepper has been cultivated, used in foods, and used as an herbal supplement since the 17th century!
Why cayenne? Because it contains the active plant compound capsaicin. Capsaicin brings the heat to this pepper, the burning sensation you get when you eat it. It’s a completely natural part of cayenne pepper, and many other peppers, that can kick your fat loss diet up a notch

Flax seeds
Flaxseeds are a great source of healthy and essential fats and fiber. Why flaxseed? Because you need healthy fats in order to lose body fat. If you go on a zero fat diet, your body will respond by storing more fat!

Green tea
Drinking four to 6 cups of green tea a day helped people shed more
than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it.

Grapefruit
eating half a grapefruit before each meal may help you lose weight—up to one pound a week— a compound in grapefruit helps regulate insulin, a fat-storage hormone. “Anything that helps lower insulin can help people lose weight,

Coconut oil.
Coconut oil can be a valuable addition to anyone’s diet, especially for someone wanting to burn more fat naturally.u need to consume fat to burn fat.

Caffeine
A caffeine shot can be taken as a pre workout supplement. It increases alertness, focus and performance. It may also enhance fat burning.

Fat burners (supplements)
CLA : It is great for enhanced metabolic rate, immune system and blood glucose regulation. It also helps in burning abdomen fat.

L-carnitine : it helps transport fatty acids to the muscular cells for energy.

Yohimbe : It increases blood flow to areas where fat is harder to burn like stubborn fat areas.

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