Fitnesolution

 
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fitness expert Delhi

7 tips for aging with grace

Posted by kiran.sawhney@gmail.com on July 16, 2014 at 2:35 AM

These days, people have many options for reversing the age. We have anti wrinkle creams, botox, injectible fillers, skin tightning surgery. But none of this can ensure that you will age gracefully. The fountain of youth is not to be found in the plastic surgeon's table.

Here are few tips to age gracefully.

1. Accept your age. Dress accordingly. There is no point wearing dresses meant for your daughter even if you both are the same size.

2. Be comfortable in your own skin and with your age.

3. Exercise- Do pilates, yoga, pranayam, meditation. It really helps both the body and skin.

4. Take care of yourself- your diet, your health, your skin, nails, hair etc.

5. You do not necessarily have to have silver hair, pearl string, tight bun, mother hubbard dress or silk sari to look graceful. Just be yourself is the key mantra.

6. Follow your dreams and your passions.

7. Be full of life.

Tips to lose weight

Posted by kiran.sawhney@gmail.com on July 12, 2014 at 11:10 PM

Blood sugar levels determine your hunger pangs. Generally the bag of potato chips start attracting at night. You go for that brick of icecream lying in your fridge at bedime. If you keep your blood sugar levels in control by eating frequent meals throughout the day, your metabolism is boosted and you binge less. You snack healthy. Conquering cravings at bedtime is the hardest thing to do. That is also the time when you are relaxing. Stock up your fridge with things like- asparagus, edamame, artichokes, etc. Have a count of calories you consume in a day. Also have will power and determination to lose specific number of calories in your workout. Once you really take care of that, losing weight is not such a big ordeal. 

Healthy food choices for kids

Posted by kiran.sawhney@gmail.com on July 9, 2014 at 11:35 PM

Encourage your kids to eat healthy. Present them food in a creative way. Deviate their minds from burger and pizzas. Give them healthy and nutritious options. Fruits and vegetables should be fun and interesting not boring. 

Sports specific snacks

Posted by kiran.sawhney@gmail.com on July 3, 2014 at 12:10 AM

 Different activities require different snacks. Whether it is high endurance sport like soccer or basketball, which requires high energy snack or a different sport as cricket.

For long, intense sport, for which high endurance energy is needed, you need snacks with potassium, sodium and carbohydrate. These sports can be like running, swimming, cycling, etc where for long intervals you need high energy.

 

These snacks can be

Banana with almond pr peanut butter.

smoothie- cranberry juice or grape juice, yogurt, bananas, strawberries.

Apple with cheese

 

Snacks for high energy sports like basketball, soccer

fuits- mango, banana, grapes

Lean chicken breast grilled

grilled fish

tuna fish sandwich

cheese- mozarella, or string cheese

toned or skimmed milk

oatmeal or muesli

hummus

soy milk

 

snacks for sports with short bursts of activity- baseball, football

 nuts

fruits

yogurt with fruits


Lots of water is must. Coconut water, lemon water, glucose water are good.


Avoid


high sugar

cookies

aerated drinks

caffeine

transfats

artificial colors

high fructose corn syrups

chips

 

Things to have

fresh fruits and vegetables like baby carrots, broccoli

fibre

low protein

dairy

 

avoid calorie dense food. have nutrient dense food


Foods to beat summer heat

Posted by kiran.sawhney@gmail.com on June 27, 2014 at 12:50 AM

 

Summers are here. Today I want to share a simple, basic, unheard of, unique food that helps to beat the heat in the body. It keeps you cool, helps to get rid of acidity, excessive heat, prickly heat, bleeding nose etc in the summer time. This age old wonder has been told to me by my mom. It is called Gond Katira/Gum Katira Sap. It has high protein, thiamine, folic acid, riboflavin and niacin.

 

Sattu

 

Sattu is a mix of powdered gram and barley mixed with ice cold water and jaggery. Old timers point out that sattu has been regarded as an energy drink and antidote for heat stroke since long.

 

Tukham malanga seeds are soaked in water overnight and consumed the next morning mixed with lassi or milk.

 

Squash made from the bael fruit also helps. The pulp is extracted and soaked in water overnight. It is ready to strain and serve the next morning. Bael is reputed to cool the system, stimulate appetite and prevent or counter stomach upsets due to heat exhaustion. Lime is another essential refresher in summers.

 

Kacchi lassi is both refreshing and cooling. I remember as kids, dad used to bring home mangoes for us and always ask us to have kacchi lassi (milk and ice) later. He used to say it makes blood purer.

 

Among foods, onion and mint remain popular for their anti-heat qualities. Consuming onions takes away a lot of heat from the body. Chutney made from mint leaves prevents dehydration. I ask my clients to make a drink of mint, coriander, black salt, black pepper and lime juice. Add chilled water to it and store it in bottle. Keep sipping on it the whole day.

 

Chutney made from the petals of the rhododendron flower is supposed to have a cooling effect. Rhododendron syrup is also very popular for its cooling effect.

 

Children are particularly prone to heat stroke and excessive exposure to heat can cause serious disorders. So during summers, they should definitely be given these things. Aam panna (Drink made from mangoes) also helps.

 


Pilates- Rolling like a all

Posted by kiran.sawhney@gmail.com on June 23, 2014 at 2:45 AM

Personal fitness trainer from Delhi, Kiran Sawhney demonstrates pilates- Rolling like a ball.