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.

 

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
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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
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How many meals to eat in a day?

A lot of people have this question in mind and there is a lot of controversy about it.. so.. how many meals should we actually eat in a day?
The answer is simple.. if your caloric intake is small.. for eg. 1500 kcal a day.. you can have 3-4 meals a day as the portion size of each meal is small.. but if your caloric intake is higher than 2000kcal a day.. its better to divide the meals between 5-6 a day… this helps in proper digestion as well.. but for people whose caloric intake is much lower.. The longer you wait between meals, the hungrier you get, and then you’re more likely to overeat.
For athletes, the meals can even go upto 8 as well.. as their caloric requirement is much higher.
People who regularly eat breakfast tend to weigh less than those who skip their morning meal. They also get more nutrients like vitamins D, B12, and A. They may even be more likely to resist food cravings and make better food choices, especially when protein is part of the meal.
If you start off your day with breakfast, and then continue eating every 3 hours, you’ll provide your body and brain with a steady stream of nutrients so you don’t go overboard at mealtime.

Total calories and macronutrient composition play a greater role in fat loss and muscle growth. Find a meal frequency that allows you to be consistent with your nutrition plan, and you will be well on your way to reaching your fitness goals!

The best way to divide your meals is for e.g. if u r going to work out in the morning, the first thing u want to start off is with a good breakfast, then a pre workout , intra workout or during workout is optional.. then post workout.. lunch.. evening snack and finally dinner.

And remember.. to eat healthy all the time.. pre plan your meals and snacks.

Guys don’t forget to check out my other videos for breakfast, pre workout and post workout meal suggestions.

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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
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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
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
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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

———————————————————————————————-

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
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