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.

 

My Cheat Meal Tips

What if i told you that you could cheat, guilt-free, and it would actually be good for you?
In fact, when it comes to weight loss, dietary cheaters almost always prosper. That’s because under the right parameters, a weekly “cheat meal” has been proven to boost your metabolism and ward off feelings of deprivation—improving not only your ability to lose weight, but your ability to stick to your diet plan as well.

Maximize the weight loss benefits and minimize the damage while eating the foods you crave.
Here are some ways you can cheat on your diet—and still rock!
How, you ask? With *healthy* cheat meals. Sure, it sounds like an oxymoron, but it’s a real thing thanks to protein-filled substitutes like beans for meat and quinoa for noodles. With these healthy cheat meals ideas which I’m going to tell you, you can eat clean even while on a strict diet plan.

1.Having a strategy is a key part of a cheat meal. Plan when and what you’re going to eat. By planning your cheat meal, you know what you’ll be eating and can cut a few extra calories earlier in the day

2.cheat in moderation.
Have a cheat meal and not a cheat day!

3.customise your order at a restaurant.
Choose a restaurant with a menu over a buffet .Have a good idea of what you’re going to order before the waiter arrives at your table

4.EVEN A CHEAT MEAL SHOULD BE NUTRIENT RICH
Pick a meal that still has nutritional value instead of something with empty calories.Take advantage of protein, fat and carbs, even if that’s higher in calories than foods that are processed, artificially flavored or full of ingredients you can’t pronounce.

Some of the cheat meal options are:
*whole wheat thin crust or a cauliflower crust pizza base with lots of veggies, chicken, red sauce and cheddar cheese

*Who doesn’t enjoy a good burger? go for whole wheat bun, add lots of veggies, beans , chicken and definitely skip the mayo!

*Craving French fries? Opt for sweet potato fries instead

*Do you love Mac and cheese? So do I!
Go for rosemary quinoa Mac and cheese instead. We are swapping the macaroni with quinoa here. And don’t forget to add some veggies to it.

*whole wheat pasta with red sauce, lots of veggies and chicken.

*Frozen yogurt with fresh fruits instead of ice cream.

*dark chocolate instead of milk or white chocolate

Strategies to stay fit for super busy people

We all know by now that maintaining an active lifestyle should be one of our top priorities in life.Work, in particular, can get in the way of working out.On one hand, we struggle to find time to work out; on the other, we can’t afford to not exercise.In a perfect world, we’d all have at least an hour a day to devote to our fitness. But in the real world, 24 hours a day doesn’t seem like nearly enough time to fit in work, school, and family. Stop stressing!
these are some of the ways to stay fit for super busy people:

Set Your Alarm Early
Becoming an A.M. exerciser means you get to cross your workout off your to-do list ASAP. We’re not telling you to skip out on sleep in favor of a sweat session, but there are simple steps you can take to reset your sleep schedule and wake up earlier

Sneak in a lunch break workout
If you have time, go for a walk during lunch. This can rejuvenate you mentally and physically

Multitask on the treadmill
Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals, and standing triceps kickbacks one after another as you walk. It’s an amazing upper-body challenge that also gets your heart pumping.

Power Up Your Stair Climbs
Instead of walking leisurely up a flight of stairs, gradually increase your speed and the number of stairs you take in one minute

Plan ahead
On Sundays, schedule an hour or two (just like you would for any appointment) for prepping some easy snacks and meals to get you and your family through the week. While that might seem like a long time, it will save you many more hours during the week.

WEEKEND WARRIOR
Use the weekend to make up for lost time. We often have a little more time on the weekends and more energy. Get a good 60-minute training session in, whether it’s weights, aerobic, or a combination. An intense workout on the weekend will help reduce stress and improve well-being. Two, 60-minute weekend workouts and a 30-minute workout during the week gets you the recommended 150-minutes of weekly exercise.

Tap the power of intensity.
Staying in shape is about quality, not quantity. Be smart about your time-crunch by doing activities that deliver maximum intensity in minimum time. Circuit training is an ideal way to do that because it provides a series of intense exercises with little or no rest in between. The goal is to raise the heart rate while strengthening muscles.

Choose Something Over Nothing
You don’t need an hour—or even 30 minutes—to get a complete, effective workout.Squeeze in fitness wherever you are and no matter how much time you have with bodyweight exercises and running.

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Myths and Facts of Green Tea

Green tea can help you lose weight.
The truth: If you’re a regular soda, juice, energy-drink or sweetened-coffee-and-tea drinker and you switch to unsweetened green tea: Absolutely! That’s because the number one source of added sugar is from sugar-sweetened beverages, so opting for a calorie-free alternative is always best. Green tea reduces risk of cancer.
The truth: The antioxidant-compounds found in green tea have certainly been touted with cancer-fighting properties — and research supports this in full!

Drinking Green tea burns belly fat.
The truth: Sadly, this one’s super-false. Any time you change your diet to start a new plan in which you burn more energy than you consume, you’ll likely “burn” off some additional fat mass

Green tea prevents heart disease.
The truth: people who frequently drink unsweetened green tea are less likely to develop cardiovascular disease later in life.

Green tea is caffeine-free.
The truth: Not always, but some versions are. Many people who find coffee-drinking to be a bit too much of a jolt may tolerate the lower caffeine content of tea much better.

Green tea is calming.
The truth: This depends on your definition of “calm.” Green tea is a source of the amino acid, L-theanine, a compound that’s linked to alertness and mood-enhancement. Research has linked l-theanine consumption to reduced anxiety and improved focus

Green tea is different from matcha.
The truth: Think of matcha as being in the green tea “family” that undergoes a slightly different farming process, and is consumed in its powder-form (instead of whole-leaf form) which makes it a more concentrated version (and therefore, a higher caffeine/theanine version!) than green tea.

Buy here:
Green tea: http://amzn.to/2EkV2aP
Matcha Tea: http://amzn.to/2EjS3PP

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Healthy Vegetarian Diet | Vegetarianism | Fitness and Nutrition

Firstly I would like to tell you about vegetarianism or what is being a vegetarian exactly.
Vegetarian is a person who does not eat meat or fish, and sometimes other animal products, especially for moral, religious, or health reasons.
There are 3 types of vegetarians . namely:
1.Lacto-ovo
Consumes dairy and eggs
2.Lacto
Consumes only dairy and no eggs
3.Ovo
Consumes only eggs

Today I’m gonna tell you about lacto-vegetarian. I myself am a lacto-vegetarian. I consume dairy but not eggs. These days people consider eggs as veg but I personally don’t.
We all know that protein is important. But what does it do exactly? today I will tell you the functions of protein.

The biggest question for all lacto-vegetarians is that how and from where do we get our protein?
But first I would like to tell you that for all vegetarians or lacto-vegetarians, 1g per kg bodyweight is considered. For e.g. if you are 50kgs, you need atleast 50g of protein per day to get your minimum protein requirement.
To include protein in your diet, you don’t have to eat eggs or be a hardcore non-vegetarian who eats chicken, meat, etc.
We can get protein from a lot of different sources of food.
Cows Milk, Cheese, yogurt, cottage cheese or paneer, soy milk, soy beans, tofu are all complete proteins.. Which means they contain all the nine indispensable amino acids in sufficient quantity and ratio to meet the bodys needs.
Quinoa and amaranth or in Hindi we call it rajgira also has a very good amount of protein.

Beans like chickpeas and kidney beans, lentils, pulses, nuts and seeds like chia are all incomplete proteins sources.. which means they are deficient in one or more of the nine indispensable amino acids.

Benefits of being a vegetarian:
1.Lower levels of dietary saturated fat and cholesterol.
2.Higher intake of fruits, vegetables, whole grains, nuts, soy products, finer and phytochemicals.
3.lower body mass index and prevalence of obesity.
4.Better lipid profiles and lower rates of each from cardiovascular disease including hypertension.
5.effective management of type 2 diabetes and lowering of the risk of type 2 diabetes and some forms of cancer

A vegetarian diet usually lacks in iron, zinc, calcium, vitamin d, vit b12 and omega 3 fatty acids. You should consider taking a supplement especially for vit b12 and omega 3.

Tip:
Add a whey protein or soy protein shake in your daily diet if you are not able to meet your minimum protein requirement through food alone.

Buy here:
Whey protein: http://amzn.to/2mjeRH5
Soy protein: http://amzn.to/2AQprue
Vitamin b12: http://amzn.to/2DmsZaF
Omega 3: http://amzn.to/2EyrxkF

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