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.


Fish oil and its benefits

What is fish oil?


Fish oil comes from the tissues of oily fish. The best sources are cold-water, fatty fish. When it comes to human consumption of fish oil, you can get it from fish themselves or from a fish oil supplement.

Fish oil is a concentrated source of omega-3 fats, which are also called ω-3 fatty acids or n-3 fatty acids. To get more scientific, omega-3s are polyunsaturated fatty acids, or PUFAs. Our bodies are able to make most of the fats we need need, but that’s not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega-3 foods or supplements.

Fish oil contains two very important omega-3 PUFAs i.e. docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are sometimes called the marine omega-3s because they mainly come from fish. Some of the best fish to eat to obtain fish oil from in your diet include wild-caught salmon, herring, white fish, sardines and anchovies.


Fish oil is believed to work via its effects on brain function, which makes sense when you consider that 60% of the brain is composed of fats

2.Alzheimers disease
The essential fatty acids vital for brain function that are found in fish oil can not only slow cognitive decline, but can help prevent brain atrophy in older adults

A study in 2013 showed that fish oil reversed all anxiety-like and depression-like behaviour induced in rats

Research has shown omega-3 fish oil supplements worked just as well as NSAIDs in reducing arthritic pain and are a safer alternative to NSAIDs

Not only has research proven that it makes conventional cancer drugs more effective, but its also an effective stand-alone therapy in natural cancer treatment

6.Cardiovascular Disease
Studies have found that omega-3 fatty acids from fish oil are associated with improved survival rates for heart attack victims and can help prevent and reverse a plethora of cardiovascular diseases

In adolescents with major depressive disorder, researchers found a decrease in major depression disorder symptoms in addition to marked improvements in amino acid and nutrition content in the brain with fish oil supplementation

8.Eye disorders
Fish oil has been shown to reverse age-related eye disorders like macular degeneration and cataracts.A higher intake of polyunsaturated fats like those found in fish and fish oils have also been linked to reduced levels of cortical cataracts.

Fish oil can help reduce the risk of diabetics from developing cognitive deficit because it protects the hippocampus cells from being destroyed

10.Immune system function
When the antioxidant astaxanthin is combined with fish oil, the immune-boosting power is multiplied

11.Skin and hair
One of the biggest reasons fish oil leads to healthier skin is definitely the fact that it can reduce inflammation.Fish oil benefits and nourishes the skin with fats and contributes fat-soluble vitamins that help skin maintain a smooth, elastic texture. There is also evidence that fish oil prevents wrinkles and works against the aging process.

12.Weight loss
Adding fish oil to a current exercise program and an overall healthy lifestyle can decrease body fat as well as cardiovascular disease risk

How much to take?

Currently, there isn’t a set standard recommendation for how many omega-3s we need each day, but suggestions range from a fish oil dosage of 500 to 1,000 milligrams. For most people, I recommend a 1,000-milligram dose of fish oil daily as a good amount and the most scientifically studied dosage.

To improve the health of your heart, brain, skin, hair, body and much, much more, consider adding fish oil to your daily supplement regime or consume wild-caught fish daily. If you’re adverse to fish oil pills, make sure to get at least two servings of fatty fish each week to fulfill your omega-3 needs and provide your body with fish oil benefits. This is a recommendation also encouraged by the American Heart Association.

Foods Rich in Omega-3s

Want to eat your way young? There are plenty of options. Fish is the most well-known source, but here are a few others.

Fatty Fish

• Salmon

• Tuna

• Sardines

• Mackerel

• Anchovies

• Herring

Nut and Plant Oils

• Walnut oil

• Canola Oil

• Soybean Oil

Nuts and Seeds

• Flaxseeds

• Chia seeds

• Walnuts

• Pecans

• Pine nuts

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Health benefits of Dark Chocolate


Do you love to eat chocolate on a daily basis? If yes, then you are like me!  A lot of my clients ask me if they can eat a chocolate while they are following a strict diet, my answer is YES! You can! Dark chocolate is actually a healthy form of chocolate if you pick the right one. You are probably thinking how dark you should go for. Well, 70% is good to start with if you are not used to the bitterness of dark chocolates. But the perfect dark chocolate would be atleast 80-85% and above. There are some available in the market which are even 90% or 99% dark. When it comes to the quantity or how much you should be eating, normally dark chocolate comes in big cubes so one cube a day is good enough. Make a smart and healthy choice, eat a dark chocolate! This way you can eat your chocolate without guilt. Dark chocolate is not just a tasty treat, but it also comes with a lot of benefits. Lets go through them one by one.

1. Protection from disease causing free radicals

One of dark chocolates most impressive attributes is its high antioxidant content.

2.Cancer Prevention

The flavonoids in chocolate may help prevent cancer

3.Improve heart health

Flavanols have a very positive effect on heart health by helping lower blood pressure and improving blood flow

4.Good for overall cholesterol profile

Dark chocolates cocoa polyphenols may be involved in cholesterol control.

5.Better cognitive function

Intake of flavonoid-rich food, including chocolate, wine and tea is associated with better performace across several cognitive abilities.

6.Blood pressure and blood sugar aid

Small dark chocolate consumption has been shown to lower blood pressure of the hypertensive diabetics and decrease fasting blood sugar.

7.Antioxidant – rich superfood

Dark chocolates antioxidant capacity is on par or greater than many superfoods.


*Consult a nutritionist before including dark chocolate in your diet.
You can also contact us to get your own customised plan.


You can buy your dark chocolate here:

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Green tea and weight loss


Tea has been cultivated for centuries, beginning in India and China. Today, tea is the most widely-consumed beverage in the world, second only to water. Hundreds of millions of people drink tea, and studies suggest that green tea (Camellia sinesis) in particular has many health benefits.

Green tea has many health benefits.It contains many nutrients, including antioxidants and anti-cancer and brain-healthy compounds. But you need to be careful and not pile it on with sugar or honey.

Green tea can help you lose weight. It is an ephedrine free fat burner. It helps in loosing weight because it contains catechins and caffeine. But one needs to be careful while having green tea as too much of it can increase BP.

Just one or two cups a day is not going to help you loose weight. You need to drink atleast 4 to 6 cups of green tea every day inorder to loose weight.

There’s a right and wrong way to brew green tea. When the water is just about to boil, switch off your water heating machine/gas and then pour the water in your cup with your tea bag in it. The tea bag should stay in the water for a minimum of 10 minutes for you to get the maximum benefits of green tea.

Green tea has been shown to improve blood flow and lower cholesterol.

Green tea can be taken first thing in the morning as well if you do not have acidity issues.

Make a healthy choice for yourself… have green tea!

TIP: To add some flavour to it, squeeze a bit of lemon or add a pinch of cinnamon to your green tea!

Do you want to loose weight in a healthy manner and maintain or you just want to eat right? We have the solution for you! Customised meal plans for everyone. Contact us for a transformation program on

Buy your box of green tea directly from here:

Twinings Green Tea

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Yoga Class review – Golds Gym


So after a lot of thinking and planning for months, I finally decided to go for the yoga class at the gym today. And let me tell you..It was awesome!

I had been hearing a lot about the yoga class at the gym from a lot of people here.. and I thought I should give it a try. And today was the day! It was not like other power yoga classes which I have attended who make you do 100’s and 1000’s of surya namaskars like crazy! This class comprised of few warm up exercises,few surya namaskars (I don’t remember how many we did but definitely not 100 ! hahahah ) ..then we did some stretches,some exercises for the abs and core and finally cool down.

Everyone knows there are a lot of benefits of doing yoga.. not just for weight loss but also to maintain, tone and increase flexibility. And the craze and awareness of yoga is increasing day by day especially after the International Yoga day was celebrated on the 21st of June 2015. For a person like me who does not like to do slow yoga or fast yoga,  this was perfect.

I recommend this class to anyone who works out there or is planning to join the gym. I will definitely try to attend the yoga class at least once a week from now on! You should too! 🙂

P.S. : For those who don’t know, I workout at Golds Gym, Oshiwara in Mumbai. A Member here since 10 years.

Guys I would love to have your feedback on this. What do you think about the yoga class here?