Losing weight during perimenopause can be more challenging due to several factors:Hormonal Changes: Fluctuations in estrogen and progesterone levels can lead to increased fat storage, particularly around the abdomen. Hormonal changes can also affect metabolism and insulin sensitivity, making weight loss more difficult.Muscle Loss: During perimenopause, muscle mass tends to decrease, and since muscle burns more calories than fat, this can slow down your metabolism.Increased Appetite: Some women experience increased cravings and appetite, which can make it harder to maintain a calorie deficit. Hormonal changes can affect the regulation of appetite hormones like leptin and ghrelin.Sleep Disturbances: Perimenopausal symptoms like hot flashes and night sweats can disrupt sleep, which may lead to weight gain or hinder weight loss efforts.Emotional Changes: Mood swings, anxiety, and stress are common during perimenopause, and emotional factors can impact eating habits and motivation for exercise.Bone Health Concerns: Osteoporosis risk increases during perimenopause, and some women may be hesitant to engage in high-impact exercise, which can affect weight loss.Metabolic Rate: Metabolic rate tends to decrease with age, which can further complicate weight loss.Genetic Factors: Genetic predispositions can influence how your body responds to changes in hormones and lifestyle modifications.Despite these challenges, it's not impossible to lose weight during perimenopause. With the right strategies, including a balanced diet, regular exercise, and stress management, you can still achieve your weight loss goals, although it may take more time and effort than in earlier stages of life. Do read the related article on 'HOW TO LOSE WEIGHT DURING MENOPAUSE'Hope this helps..Yours in fitness,Swati

Water, the elixir of life, is a fundamental element that sustains our well-being. As the very foundation of our existence, water plays a crucial role in maintaining bodily functions and promoting optimal health. Adequate hydration is not just a mere necessity; it's a cornerstone for vitality and overall wellness. Let's explore ten effective hacks that can help you increase your water intake and reap the numerous benefits that come with staying hydrated:1.Set Reminders: Use your phone or a dedicated app to remind you to drink water at regular intervals throughout the day.2.Get a Reusable Water Bottle: Invest in a portable and visually appealing water bottle that you can take with you wherever you go.3.Flavor Infusion: Add slices of fruits like lemon, cucumber, or berries to your water for a refreshing and flavorful twist.4.Use Straws: Drinking through a straw can make it easier to consume more water without even realizing it.5.Pre-fill Bottles: Prepare a few water bottles in the morning, so they’re readily available and you can track your progress.6.Water-rich Foods: Incorporate foods with high water content, like watermelon, cucumber, and oranges, into your diet.7.Hydration Apps: Download apps designed to track and remind you to drink water throughout the day.8.Water Before Meals: Drink a glass of water before every meal to help control portion sizes and stay hydrated.9.Never Say No: Always accept when water is offered to you, whether at home, at work, or in social settings.10.Create a Routine: Link drinking water to certain activities, like taking a break, answering emails, or watching TV, to make it a consistent habit.Remember, staying hydrated is essential for overall health, so finding strategies that work for you can greatly improve your water intake and well-being.Hope this helps,Yours in fitness,Swati

A million bucks' question- how to lose weight? How to lose that freaking weight? I am pretty sure that you have already gotten on to the internet like a zillion times and searched “HOW TO LOSE WEIGHT?” So what did you get? I guess about 6-7 billion website that promise fast results with minimal effort …right? Or may be GM’S diet (the worst diet-it’s not even a diet), which left you a little overwhelmed, isn’t it? And you lamentably returned to sipping your hot tea or got back to watching TV. Hmmm …. I am glad you came across this article. Keep reading, we will be getting there shortly. Everyone, who is a little more blessed by the fat fairy, wants to lose weight. Even if they don’t express it much, deep down inside, there is a small nook which wants to lose those folds, but the dilemma is they don’t know where to fire up. MY Story Let me just share my story with you for some motivation. I will try to keep it short and get to the point quickly. Married at 21, first baby at 22, second at 24 years of age and now completed ten years of marital bliss this year. I gained 25 kgs during my first pregnancy and didn’t know a word about nutrition. After a whole night of diapering, feeding and burping a 3 month old alone, I started going to the gym early in the morning and started eating clean (whatever was clean according to me at that age). After all the exercise and barely three small meals a day (that included, 2 eggs in the morning with brown bread, one roti sabzi and salad at lunch , one glass double toned cold coffee in the evening and one besan cheela at night), i was barely losing 2.5 kgs to 3 kgs a month.Anyway with all that I could do in my power, I managed to lose the extra weight (not fat only, lost muscles too) and reached 63 kgs from 73 kgs in 5-6 months.Life went on! Then my second baby happened. After this little mortal, I was again left inflated. This time at 92 kgs: This time it seemed daunting with 2 small kids. Anyhow I gathered all my strength and joined the gym after 3 months and again started eating clean (which doesn’t seem so clean if I look back now). This time the weight just didn’t budge.Again somehow with a strong determination and a will to lose, I reached 70 kgs. At 70 kgs also, I used to look like an inverted triangle (I’m not kidding)…lean legs and a heavy upper body. You know why? Because my diet sucked!In the meantime, my long held passion for fitness made me enrol into a professional course. Yes, after 6 years of marriage and two kids. And here I am today – an internationally certified nutrition coach. Now back to the burning question – HOW TO LOSE WEIGHT? I shall help you with some pointers that would help to clear your mind a bit. 1.You need to start to get somewhere – Only wishing and dreaming for a healthier you won’t burn any calories. You have got to get out there. As it’s said ‘You won’t get the ass you want by sitting on it ‘. Talk to your friends or better yet, take professional help and just start your journey already. Dump that canister of processed sugar, start taking stairs, start eating healthy- JUST START TODAY. 2.Eating less is a big no no – Your body needs a certain number of calories for it to perform its vital functions. If it doesn’t get those calories from the diet, it can start to breakdown its own tissues for energy. And I am sure you don’t want to make the same mistake that I made and look like an inverted triangle3.Don’t outsource your motivation –It has to come from inside. You have to do it for yourself, not for anyone. Learn to prioritize yourself. You are important. Don’t wait for a medical condition to knock at your door and make you start that journey. I have so many obese clients telling me that they have PCOD or this and that, and doctors have told them to lose weight. Why wait for this? Do it while you still have the time. 4.Move it, move it, move it- Get going people! Do what you like the most. Swimming, cycling, badminton, skipping….just move that butt. Better yet, make good use of you tube and start a beginner’s workout session at home with light weights. Once you get into the groove, you can enroll yourself in a nearby gym. 5.One step at a time – Rome was not built in a day. Start making changes one by one if all this looks intimidating to you. May be cut on those endless cups of tea, make some time for exercises, eat more veggies and drink more water. Don’t set irrational goals. I get a lot of clients saying that they have a birthday or a wedding in a month and they need to lose. Firstly, if you just need to lose for an occasion, do know that you are on the wrong track. Being healthy should be a lifestyle change and not just a few weeks thing. SO JUST GET STARTED TODAY! GO TO YOUR ROOM; LIFT UP THAT SHIRT AND SEE……ARE YOU HAPPY? DO YOU LIKE THAT FLAB? I AM ASSUMING A BIG NO, RIGHT? Let me know in the comments how many of you are willing to make a change today. CARPE DIEM! Keep reading for many more health-related stuff and low carb recipes as well. Hope this helps! Yours in fitness, Swati

Below is the list of food items that are quietly sewing up your clothes a little tighter every night. So let’s get started!! Do you also grapple with the thought of healthy eating? Because you are not quite sure what that means! Don’t worry, I am here to help ya. This might be a series of articles so please keep a lookout for more on this space. So now, I am going to give you a reality check about some of the supposedly healthy items that you have been stocking up in your kitchen since forever.Let’s see now – 1. PACKAGED FOODS: I see people’s pantries and refrigerators packed with Nutella, flavored spreads, frozen Smilies, muesli, cereals, readymade soups etc. Did you ever care to flip the bottle or the box to read the food label? I am assuming NO! The first ingredient on the label is what makes 70 percent of that product. For e.g. the first ingredient on the back label of Nutella is sugar and then vegetable oil. Edible vegetable oil is nothing but fat as its nutrients have been stripped off which might lead to a fatty liver in the long run. Second very common ingredient you would notice on the back label of these products would be invert syrup – a mix of both glucose and fructose that gives you a sense of satiety. This sugar makes you yearn for more sugar and hence a vicious circle is created. So while these items scream ‘NO SUGAR’, they still add glucose, fructose or chemical sweeteners to make it taste better. Believe it or no, my two kids, 8 and 5 years old, didn’t even know what Nutella was until last month when they tasted it at a relative’s house. So please stop feeding your family this unreal food. Instead make them cheese dips and spreads at home. (healthy recipes coming soon). 2. CONFECTIONARIES: Cakes, biscuits, rusks etc. is a complete no no. In my opinion, these are the worst culprits. Biscuits and confectionery products cannot be low on calories because all major ingredients are extremely calorific with little or no nutritional benefits. Refined flour, hydrogenated fat- which is a type of trans fat, sugar…. all these can cause various health disorders such as obesity, diabetes etc. So recklessly, I see everyone hogging on biscuits, cakes, mathis etc every evening. And then they say – ‘I eat only one roti at night’ :/ How can you not gain weight when you have consumed calories equivalent to four rotis already along with your evening chai. So I sincerely request you to think twice before eating anything mindlessly. Always remember, except water (and a few other things as well) every freaking thing has calories. Believe you me, I have myself started baking healthy biscuits and cupcakes at home for my kids and family to feed them some nutritious food. 3. SUGARY DRINKS AND JUICES: Fruit juices are often perceived as healthy. However, what many people fail to realize is that fruit juices are also laden with sugar. The small amount of vitamins and minerals in the juice do not make up for the large amount of sugar. Take a look at this – 350 ml of coca cola contains almost 10 teaspoons of sugar whereas 350 ml of canned juice contains almost 9 teaspoons of sugar. These juices are just a euphemism for brightly coloured sugar water. Controlled metabolic studies show that liquid sugar can cause insulin resistance, raise triglycerides and cause belly fat accumulation in as little as 10 weeks. So please keep this in mind next time before reaching out for those sugar packed tetra packs. 4. LOW FAT AND DIET FOOD: I am pretty sure that grabbing ‘low fat’ and ‘diet’ stuff feels like a failsafe option to you. But while our shopping baskets are bursting with these so called guilt-free foods our waist lines are getting bigger. Remember this – the products labelled as low fat or diet might be low on fats, but they are encumbered with sugars and carbs. Low fat foods aren’t much better for you than their full-fat counterparts. In fact, more sugar, salt and additives are added to make the food taste better. Fats have had a bad rap but they play a significant role in weight management, absorbing nutrients, maintaining healthy skin and hair, regulating body temperature, insulating internal organs and much more. Obviously, not all fats are created equally, that’s why healthy fats are recommended. 5. SUGAR: No nutrients, no protein, no healthy fats and no enzymes – just empty and quickly digested calories that actually pull minerals from the body during digestion. It creates a loop in the body for it to demand more sugar. I am often asked that how much sugar one can consume safely. In my opinion, sadly there is no safe amount of processed or refined sugar to be consumed. The naturally found sugars in fruits and vegetables are balanced by the fibre and enzymes which slow down the sugar absorption and does not overload the liver. Processed sugars on the other hand stresses the liver which can lead to a fatty liver, can increase bad cholesterol and triglycerides and many more adverse conditions. Let me give you an easy tip to quit sugar if you are addicted to it : start by cutting down your sugar intake to half . If you drink 2 cups of tea or coffee, stop adding sugar to your second or evening cup of tea for 3-4 days. On the fifth day, reduce the sugar in the evening tea to further half for next 4 days. You might get some cravings in between but just hold tight and drink loads of water. On the 9th day, stop all added processed sugar. You will be surprised to see that how quickly you overcame this addiction. As I said in the earlier post, take one step at a time to start your fitness journey. I tried to keep this article a little unexacting so that the reasoning could be clear. I earnestly hope that you would go ahead and make some changes in your grocery list from now on. Hope this helps!Yours …in fitness Swati

Behind most food and nutrition myths, there is a tiny ray of truth waiting to be seen. But what to believe- just about every day you will hear some nutritional advice from your friends or see something new on social media. Many foods have developed an unjustifiable reputation for being dietary disasters. Given the large amount of misconceptions and misinformation about foods and health that circulate, debunking common health and food myths can help you take a sigh of relief. Most common myths I hear and read everywhere :- 1.MYTH– Fruits are a healthy snack. FACT– This is one of the most debatable topics. Some fruits have loads of sugar. We just need to be careful of the amount we are eating. If you are struggling to lose weight and fruits make up a big part of your diet,you need to scale back on them and include more fats, proteins and vegetables. If you are already at your desired weight, then an apple or banana a day is ok. Personally, if i am on a diet, i would rather prefer consuming around 80 calories from an egg, rather than an apple. So be smart and stay mindful of what you eat. 2. MYTH – You should not skip your breakfast. FACT– Most heard adage– “Breakfast is the most important meal of the day”, “Eat breakfast to kick start your metabolism” or better yet – skip breakfast and die ! Truth is, breakfast or no breakfast, it doesn’t have any connection with the weight loss. It doesn’t matter when you eat your meals- morning, night or throughout the day. If you have personal reasons why you want to have an early meal such as it energises you or improves your focus, then these are good enough to have an early meal. Weight loss or weight gain depends on the number of calories you eat, the food you eat, your lifestyle etc. Having a late breakfast can help you restrict your calories for the rest of the day and you are not hungry around midmorning and hence lesser calories from binging. 3. MYTH – Caffeine has only negative effects on the body. FACT– Extremities are bad- in everything! Consuming more than 500 mg-600mg of caffeine can have adverse effects. If consumed in moderation, caffeine sharpens memory, keeps you alert through those groggy mornings, relieves post workout muscle pain to quite an extent and also increases the stamina during exercises. It even boosts up your metabolism. Try mixing MCT or coconut oil to your black coffee and see yourself rocket during those intense workout sessions or running around your office. The list of benefits of coffee could go on but I am limiting these to weight loss here. 4.MYTH – High protein diets are bad for you. FACT- While many myths are easy to write off as being ridiculous this one keep coming around. Kidney damage, liver damage etc has been associated with high protein diets. As I mentioned before, extremities can land you in trouble but the problem with the people generally is that even 70-80 grams of protein (which is needed everyday for a healthy individual) is considered a high protein diet. Protein is the building block of life. Daily allowance for protein is 0.8 gms of protein per kilogram of body weight for a healthy individual. It is essential to a healthy heart and a healthy body. We are literally made of protein, from our bones to muscles, arteries and veins, skin, hair, fingernails. So stop being scared of including protein in your diet. 5. MYTH – I should not workout during my periods. FACT – So far no study has found negative effects or health risks from working out during your chums. In fact there might be some benefits. Exercising during your cycle can help you combat PMS and those nasty mood swings. The endorphins released during workout reduce the perception of pain. If you have irregular periods or your period is overdue, physical activity can help you get back on track. So, if you are not tied down with really bad cramps try to hit the gym next time. 6.MYTH – I just want to reduce my stomach or butts (spot reduction). FACT – How nice would it have been if I could do a set of 100 crunches and find a flatter stomach the next day! When food is consumed, excess calories are transformed into fat. This process is reversed in exercise, when calories are metabolized into fuel for the muscles. Since working out makes you burn calories you will lose fat. So even if you drop down and give 100 crunches, you will lose stomach fat-but no more than it will help you lose weight from the rest of the body. 7.MYTH – I just eat egg whites! Egg yolks will give me high cholesterol. FACT– Eggs are a nutritional powerhouse, but since a while egg yolk have been demonized as a cholesterol giving food. Earlier, it was thought that egg yolks contribute significantly to cholesterol levels,,, but latest research shows that cholesterol is not the villain – trans fats are the real culprits. Eggs are a superfood with almost every essential vitamins and minerals our body needs to function. Egg yolks provided valuable vitamins A, D, E, K, omega 3 fats and antioxidants, much of which is not found in egg whites. So, banish the egg yolk fear and start adding eggs to your breakfast or soups (unless advised otherwise by the doctor). 8.MYTH – Rice makes me fat, I don’t eat rice! FACT – My favorite -rice! My tiny little pearls of goodness have been creating so much confusion. There isn’t one simple answer to this! It all depends on how much quantity you are consuming. While rice may be healthy and not necessarily linked to weight gain, your overall diet is more important than any one food item. Try and limit your carb intake to 2 meals, keep your third meal full of proteins and fats. I eat rice everyday- my lunch is inevitably rice 6 days a week. Now yes, if you want to eat parantha in the morning, rajma chawal in the lunch or butter chicken with roti again at night, then don’t blame rice for the weight gain. 9.MYTH – Dark or brown bread is better than white bread. FACT – Dark bread is mostly white bread with food coloring. The presence of ingredients- caramel or treacle would mean that it is brown because of the coloring. Some decent bakeries might be selling whole wheat bread. Just check for the first ingredient to be whole wheat or wholemeal flour. Avoid added sugar or other sweeteners. Always check the food labels. Tip – When eating white bread, combine it with high fat or protein options like butter, cheese, eggs or hummus so that the glycemic load of that meal (the rate at which it is absorbed in the blood) can be reduced. Read FOODS YOU NEED TO STOP BUYING NOW! 10.MYTH– Having food after 8 p.m. will make you gain weight. FACT – A calorie is a calorie. If your total intake on any given day is greater than what it is supposed to be, you will gain weight regardless of what time it is. Now that doesn’t mean that you shift your comfortable 8 p.m dinner time deliberately to 12 a.m. Late night eating is generally an issue because you tend to binge not-so healthy stuff. As far as you are aware of what you are eating throughout the day, having your dinner late sometimes is absolutely ok if you are stuck somewhere.Hope this would have helped you a little to make better decisions about what and how to do things for a healthier life. Do follow my blog for regular updates . Also, if you want me to write on specific topics, let me know in the comments. Carpe Diem! Yours…in fitness! Swati

It’s one of the simplest things in the world, right? Two Hydrogen atoms for each Oxygen; yet we all need it to survive. No complicated mystery! But even such a simple, everyday compound can be the source of some amazing things. Read more to know: Every time when the security confiscates my water bottles at the airports or theaters, a tiny drop wells up in the corner of my eyes. Yes! That’s because that’s how important water is to me. It’s always been my choice of drinks. Whenever any of my clients are irritated, cranky, frustrated, hungry or constipated, i quickly tell them to gulp down a couple of glasses of water. Sounds about right no, when our brain is composed of 90 percent water and major part of blood and muscles consists of water too.  1.WATER PERKS UP YOUR MOOD: Ever wondered why your kids are cranky even after a whole day of outing with ice creams and pizza???Next time give them a bottle of water and you will know. Or next time you feel moody, frustrated or groggy, sip on some water and feel the difference. 2. IT RELIEVES HEADACHE: Bad headache after a night out with friends and drinks? That’s dehydration in the flesh! It’s not only alcohol ,if you guzzle a whole lot of diuretics like coffee and sodas which tend to flush more water out of the body than needed, then water is your only fix. Trust me, I am literally off the hexedrin and vasograin (migraine medicines) since the time I have adapted the habit of pouring down this magic potion down my throat. 3. IMPROVES MENTAL CAPABILITIES: Drinking sufficient water helps improve our mental functioning and cognitive abilities. Also, a dehydrated brain has a decreased capacity for short term memories. So a bottle of water will be a good idea before your next presentation or exam! Coming to physical endurance now, sufficient water intake helps performing us better in workouts as it keeps the blood more fluid and increases oxygen transport to the muscles. Also it regulates our body temperatures and the muscles and joints work more efficiently 4. STUMP OUT YOUR SUGAR CRAVINGS AND BOOST UP YOUR METABOLISM WITH WATER: Whenever you get an intense sugar craving, try drinking a couple of glasses of water.95 percent of the times you will realize that you were just dehydrated. Many researches have attested the role of water in a higher metabolic rate which accelerates your fat loss. Need I say more on this?? Also read : COMMON MYTHS BUSTED! 5. DETOXIFY AND GLOW: Adequate water helps you expel harmful toxins and free radicals from the body through sweat and urine. This in turn acts as an anti ageing anecdote and will keep you away from pre mature ageing. Yes, you can thank me later for that glow on your face! TIP: FAQ I get from my clients is “HOW MUCH WATER SHOULD I DRINK DAILY?” • IT’S SIMPLE. Drink half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day). • NOT A FAN OF PLAIN WATER? Try infusing it with lemon, mint, ginger or basil. I am sure if some brand starts selling water in a flavoured form and labels it as therapeutic, detoxifying product, we will be ready to spend on it. Just because water is free of cost and is easily available, we tend to ignore its benefits. Hope this helps! Yours….in fitness,SwatiSwati 

Lets do some justice to my blog’s name and talk about kids’ health. When it comes to children’s health, invariably, everything centers around their eating habits! Whenever a group of mums come together, 90% of the time, they end up having a protracted discussion about how nit-picky their kids are regarding food, and how much of a herculean task it is to make them finish their plates every day. I think that is one of the biggest struggles for us mothers – that our children don’t eat properly or are a little too choosy. I think one of the biggest struggle for us mothers is that our children don’t eat properly or are a little nosy. As a fitness consultant, every single day, I deal with picky eaters – almost of all ages. My morning starts with this! I am a mother of two not-so easy kids, a 8 YO boy and a 5 YO girl. Trust me, it is easy to convince my clients but these little brats are incorrigible. We all know how significant nutrition is at all stages of life-childhood being of utmost magnitude. With kids, all you need is a little, no wait, a lot of patience and some tricky tricks. Let’s see where all the ball is in our court. Availability-Stop making things you don’t want your kids to eat so easily available at home. You need to dash out those unnecessary, unhealthy pretty little jars of junk. I have noticed some people have instant noodles, chocolate spreads, chips etc noted as regulars in every month’s grocery list. I have seen mothers around me very conveniently handing over a packet of chips to the kids when they are hungry. Your kid will a lay hands on whatever is readily available to them when they open tIhe fridge. My younger one literally opens the fridge 20 times a day. Not finding anything worth her taste buds, she comes to me that she is hungry. Then my only options for her are boiled eggs, carrot cucumber sandwich, fruits or homemade cookies or cake. So keep your home clear of things you don’t want your child to munch on. Peek-a-boo– Ah, time for tricky tricks. Now this has to be a hit and trial method for everyone. Like with my kids, they don’t like fancy stuff. Also, they like smooth textures in everything. Cakes, spreads, cheelas nothing crunchy. So I have to make things accordingly. Like if I want to give them broccoli soup. I churn the broccoli with some cream and it gives it a creamy texture. Sometimes you just have to hide the healthy ingredient in the food in a better way. When my kids were younger I used to mix a fine powder of dry fruits in their milk and porridge. This way you can save yourself from a lot of mess and running around, while keeping the nutrition intact. Focus on quality and nutrients rather than the quantity. Take out time (manage/ prepare meals) – I am sure every mother here wants the best for her children. To ensure appropriate nutritional intake of your children, try and make your kids favourite foods at home. These days all recipes are one just a click away. If you have a time crunch. each and every ingredient is available online too. The only reason I started baking was my kids. Now I bake wholesome cupcakes, love, bread, biscuits at home. It is also easier to add healthy ingredients like oats, wheat, flaxseed etc when you are baking yourself. Also, if you think that you need baking classes to start, you are wrong. For basic cooking / baking Google is enough. So whatever your child likes -be it pizza, cake or burgers, it’s not rocket science to make all this at home. If i can bake , then anyone can,trust me on this one.Just give it a try if you haven’t already. Believe me the satisfaction you will get will be absolutely worth it. Be a role model-This is very important dearies. Don’t you expect your child to eat healthy, while you yourself wolf down KFCs and McDonald’s. Children will unknowingly follow what is being done in front of them. Make sure before inculcating healthy eating habits in your child, you yourself are conscious about what you eat. Again, this is related to the first point I had mentioned. If you yourself AVOID JUNK neither you will buy it, nor will your kids find these things at home. So try and set up a good example in front of your kids in terms of nutrition too. Do not deprive your kid of any one food group completely. Moderation is the key. It is also completely ok to let them eat their favourite burger or pizza once a week from wherever they want. Make sure to balance their nutritional requirements in day to day life. Make sure to include cheese, yoghurt, eggs, peanut butter, fruits etc in their diet every day. And wherever possible, ensure you’re adding the fun element into their daily foods to make them extra special! So let’s consider a list of things your kids should consume regularly: 1.Fruits – perfect snack for kids. 2.Vegetables – get creative, try carrot sticks with peanut butter. 3.Nuts - a handful of health and energy. 4.Peanut butter - ideal mix of fats, proteins, carbs, vitamins, magnesium and dietary fibre. 5.Fish/ cottage cheese - power foods they are. 6.Whole grains - fibre boost. 7.Beans - so many varieties, see which ones your kids like. 8.Cheese - spread it, melt it, or just let them bite into it. 9.Popcorn - snack time treat.10.Water and liquids - keep them hydrated. A little thought and planning for your kids’ nutrition can create a positive impact on their health. Hope this would be of some help. Do let me know in the comments. It reads easy but yet sometimes we end up getting confused as to what our children should eat. So let’s plan ahead and nourish our little ones with all the health and happiness. Hope this helps.YOURS…IN FITNESS! SWATI 

Does your hair refuse to grow much more than a seemingly invisible fraction of a millimetre every month? And even if they grow a decent number of cm, are you fed up with the frizzy woolish-mess?Just like your skin, the condition of your hair is an outward sign of your inside health. The cells that make up your hair need a regular supply of key nutrients. What you eat or rather what you don’t eat, can affect your hair health a lot. I am very sure that this had been every woman’s dilemma at one point or other in life. I remember having such a bad hairfall, that every time my husband went to the washroom, a loud “SWATIIIII” could be heard because of the hair carpet I left behind after every wash. Many things can trigger hairfall . In my case, my two pregnancies were the cause behind my husband shrieking like a little girl…lol! JOKES APART. but the right diet and a little external care really helped me a lot. Read 5 things you need to stop buying. Let’s see what all you can add in your diet for those lustrous and healthy locks. 1.Protein – Our hair is made up of protein, make sure to have enough protein sources for long and healthy hair. Don’t just start following any diet off the Internet, you can end up losing a lot of hair. Extremely low protein diets may result in hair loss too. Include chicken, fish, eggs with vegetarian sources such as soya, tofu, nuts etc. to complete your protein intake. 2.Iron – If your hair fall just doesn’t stop, getting your iron levels (serum ferritin) checked would be a good idea. Follicles and roots are nourished by the blood that is being circulated in our bodies. When iron levels fall below a certain point, you might get anemic. Being anemic would deteriorate the nutrient supply to the follicles, hence affecting the health of your hair. Red meat and fish provide iron with a high bioavailability, meaning that the iron is readily absorbed by the body. Vegetarians can restore their iron levels by consuming spinach, broccoli and other greens too. You can also discuss oral iron supplementation with your general physician. 3.Omega 3 – Omega-3 fatty acids not only help prevent hair loss and breakage, but encourages healthy lush hair and also growth of new hair. Omega 3 reduces inflammation and nourishes hair follicles. They also moisturize the scalp, promote blood circulation,hence preventing dryness and dandruff. It also increases hair strength and thickness. Anyone looking for glossy and healthy hair should incorporate Omega 3 into their diets. Foods high in Omega 3 Fatty Acids include flaxseed oil, fish oil, chia seeds, walnuts, fish roe (eggs), fatty fish, seafood, soybeans and spinach. 4 . Vitamin A – All cells need vitamin A for growth and so does hair, the fastest growing tissue in the human body. Vitamin A helps skin glands make an oily substance called Sebum. Sebum moisturizers the scalp and helps keep hair healthy and soft.Sweet potatoes, carrots, pumpkin, spinach and kale are all very high in beta carotene which is turned into vitamin A. Milk,eggs,cold liver oil and yoghurt are also a source of this vitamin. Basically orange and yellow colored vegetables are high in beta carotene. 5.Zinc and Selenium – And you thought only fats, carbs and protein is all you need ! Experts believe that zinc deficiency can actually lead to deterioration of the protein structure that makes up the hair follicle. The weakening of the follicles can in turn cause hair shedding and hair loss. In some cases white lines on your nails can signal zinc deficiency. Similarly with selenium deficiency, you can experience hair loss and a dry flaky scalp. Fortified cereals and whole grains are a good source of zinc along with oysters, beef,nuts and eggs. 6.Biotin – Also known as vitamin B7 , it is a B vitamin found in small amounts in the number of foods such as eggs and nuts. It is often added to oral supplementation for healthy hair. Biotin deficiency can cause hair loss as well as thin, brittle and splitting hair. These days biotin shampoos are also prevalent in the market. It may also be labelled as pro-vitamin B on the labels instead of biotin. IMPORTANT-This goes without saying that do not diagnose yourself solely on the basis of a blog post. As mentioned above, before starting any oral supplements, make sure you seek the advice of a medical practitioner.So the bottom line is that taking a healthy and balanced diet is very necessary for your overall health. I have already pointed out what all you need to incorporate in your diet for those healthy tresses . Although the Internet is loaded with all kinds of DIY masks, shampoos blah blah blah. let me give you some self-tested pro tips to try on your hair for a two-way nourishment- internally as well as externally. These really worked well for me.1.Conditioning- Whip up a hair conditioner yourself at home by mixing 1 tablespoon apple cider vinegar, 2 tablespoons olive oil and 3 egg whites. Run it through your hair and massage gently. Put on a shower cap and rinse after 30 minutes with a mild shampoo. 2.Massaging- Mix equal parts of lukewarm olive oil, castor oil and almond oil and get a relaxing massage done. Take a hot towel therapy and rinse with a mild shampoo after 30 minutes. Once in a while you can also run through your regular conditioner all over your roots and scalp to prevent dryness and leave it for 5 to 10 minutes . Leaves your hair really soft and smooth. Make sure to massage your hair once a week regularly. So now you know what to do for a healthy and a glossy mane. Start incorporating the above-mentioned things in your diet and lifestyle and see the change for yourself. For an incessant hair loss, don’t be lazy to get your hair and scalp checked by a medical practitioner or a dermatologist. Hope this helps. Carpe diem! Yours….in fitness Swati "

You can live to be a hundred if you give up all things that make you want to live to be a hundred.”- Woody Allen. But what if you could live to be a hundred and do all the things that make you want to live to be a hundred too? For instance, party hard and not have to worry about health setbacks? Well,this article might help you because I shall give some handy tips on how not to gain weight while partying! The Guzzlers: Let’s talk about the social drinkers first.One of the most frequent questions I get to hear from my clients is,“Food I will control, but which alcohol can I sip on “ Sadly enough, the answer to that is none. Once this fact is accepted, let’s talk about why you should or should not consume alcohol on or off the diet. Alcohol contains 7.1 calories per gram. Didn’t know this, right! It’s ok! Not your fault, it’s never mentioned on the nutritional label, or wait …Duh! There is no nutrition label on alcohol bottles. But if you just had a minor heart ache with this piece of news, don’t worry, there is a silver lining. The calories from alcohol are not stored as fat. Your body places consumed alcohol first on its metabolic priority list, because after all, it’s a poison only. And therefore, it tries to eliminate it from the system. Yes, our body is a great self-cleansing mechanism! But that does not mean you go gung-ho about your whiskeys and rums. Consuming alcohol shuts down the regular fat burning process going on in a body. So on the days that we drink, the food that we eat is much more likely to be stored as body fat. (So that’s where the fat comes from, eh?) And ofcourse, alcohol is definitely has its own side effects too. So, although I would suggest your best bet would be to completely avoid the alcohol, but still if you do choose to drink up, keep it in limits and try to follow the points in the next section. The Gobblers: Coming to the food part, people who don’t drink (or even those who do), are concerned only about one thing when it comes to partying– What to eat !! In my work as a fitness coach, many of my clients are business professionals or socialites who are diligent about what they eat on weekdays, but they find it hard to resist the endless buffets at various social dos. To cut to the chase, here’s what you do: 1.Don’t go hungry– This is the most important tip.            1.Fill up on healthy foods before you leave home. When we are hungry, we tend to make poor food choices, or gorge on whatever is at hand.            2.Hunger, like anger, can be dealt with wisely with a little deep breathing. Count to ten before reaching out blindly for the hors d’oeuvres.            3.Say no to that guy who keeps coming at you with trays full of this and that.            4.Choose some filling foods from the options you have. A little bruschetta instead of deep fried baby corn perhaps. My personal favourite is warm comforting broccoli soup. It keeps me full for a longer time. 2.Know your options – Loop around the food table once or twice instead of picking the plate and standing in the line right away. It’s good to know your options so that you can make better choices. 3.Place limits – Biggest mistake I have seen people making is having snacks as well as a full-fledged main course. Go full on one of the two. Remember – everything has calories, everything! I prefer to go with the snacks as these have wider options with most of the stuff being grilled or barbecued. So if I am not hungry by dinner time, I skip the main course. Simple! 4.Drink up!– No, not the kind of drinking you had in mind, though! Drink as much water as you can. Keeps you hydrated and you won’t have silly cravings. Next time you’re eyeing that pile of crumb fried fish, first go to the water chiller and down two glasses. It will definitely take the edge of that craving. 5.Skip accompaniments– Any sauce and ketchup fans here? Ever flipped your ketchup bottle at home and read the nutrition label – No, right? Mayonnaise, ketchup, etc., have a lot of calories. Stick to your regular mint chutney if need be. 6.Don’t drink up – Lol, now this is the proviso for the kind of drinking you probably had in mind. I have already taken up this in detail – so make a wise choice at the bar counter. 7.Eat clean on weekdays– Just try to eat healthy most of the week, and a little here and there at social gatherings should be fine. This is what I abide by. Now you can’t be following a structured diet 365 days a year. Eat clean on the weekdays and weekends one favorite meal- that is my personal mantra too when I am not on a diet. Hope these little tricky tricks will help you decide better at your next social event. Party hard but wisely, for life is short! CARPE DIEM Yours, in fitness! Swati Sodhi 

It is a fairly common sight at my gym, to see majority of young women confined to just the cardio area or queuing up outside the aerobic/zumba class. Are you one of them? Then you should not miss reading this article.As a consultant, it bothers me to see girls feel intimidated by the mere thought of lifting weights, since clearly the benefits of weight training supremely outweigh the benefits of cardio alone. Many published researches have shown that weight training not only burns fat but preserves muscle mass (or fat free mass as it is popularly referred to in studies), while cardio makes you lose both – fat and muscle.So girls, it is high time you stopped being fascinated by that “fat burning zone” blinking on the treadmill display. Step into the weights section and start lifting. Lift and lift heavy – else the benefits just will not accrue. Now even before I go further, I’d like to clarify that you should not take this to mean that cardio is therefore useless in an exercise regimen, but cardio on its own is not going to give you that toned sculpted body that you desire. Undoubtedly, you have heard the horror stories: “Lifting weights makes women bulky,” “It’s dangerous for women to lift,” or the worst one – “If you stop lifting, all that muscle will turn into fat.” It’s time to put those apprehensions and uncertainties aside. Here are few reasons you should prioritize weight training over cardio in your fitness regime: 1. Effective fat loss – The topmost advantage to go for weight training is your body’s ability to consume energy both during and after exercise. After a heavy workout of strength training, your body continuous to consume additional oxygen in the hours to follow. When your body consumes more oxygen, it calls for more calorie expenditure. Even though the difference is small to begin with, it builds up over time. 2. More muscle, better Nutrition Partitioning – Your body will become more efficient at handling excess calories. Did you know that excess calories, stored as fat, can also sit inside your muscles? Instead of filling up your muffin top, it will be shuttled into the energy stores in and around your muscles where they can be consumed next time you contract and flex your toned muscles. Result? You go from looking like an inverted triangle to having a curvaceous to die for figure! And I talk from personal experience. 3. Increased Bone Density – When our bones are put under stress from the force of resistance training over a long period of time, they increase in density and grow stronger. Increased bone density therefore decreases the chances of women developing osteoporosis later in life. Stronger bones and increased muscle mass also lead to flexibility and balance, which is especially important for women as they age 4. Reduces risk of chronic diseases – Strength training has proven to regulate blood sugar levels, thus considerably lowering the risk of diabetes. Since it helps in burning fat, it reduces chances of obesity, which in turn is a major contributing factor to many other diseases. Also when you lift weight at a constant pace, the blood flows rapidly, thus helping you maintain a healthy heart by amping up your heart rate. This leaves you at a lower risk for many cardiovascular diseases. 5. Stress buster – Yoga isn’t the only zen-inducing exercise. Lifting weights has the same effect. Endorphins released during exercise makes you happy. Try it for yourself – try getting into a lifting session after a boring lecture and you will feel the exhilaration of feeling alive!6. Improves posture, sleep quality, and energy levels – Told you, it has a long list of benefits! Besides the aesthetic and physiological benefits, it affects how we feel and how we think. It is also proven to improve sleep quality, which has long lasting impact on the way our entire body functions. 7. Increases your productivity and efficiency – Weight training also improves your ability to perform daily activities. You can carry your own shopping bags for longer without the need to take a break, good for your mood, bad for your wallet! Any regular exercise will give you an endorphin rush but only strength training will give you the confidence and swagger of a strong petite curvaceous body. So girls, please lift hard and lift regularly! There is absolutely no reason not to, and every reason to do it every day. When you are in college, life revolves largely around friends and home and you are busy with an active social life. Like it or not, here’s a reality check – it’s going to get tough to get in shape as you age. Act while you still have youth on your side. Strengthen yourselves inside and out with the right kind of training. Hope this helps/ Yours..in fitness Swati