About Palak Mittal

Palak Mittal works as a clinical nutritionist and has had the distinction of being a topper in Delhi University. She prompts all her clients to move towards the healthy lifestyle by simply modifying their eating behaviour. As a result, most have reduced fat and improved their medical conditions such as diabetes, Thyroid, PCOD, etc. Recently, she was awarded the Best Dietitian and Nutritionist in Meerut by Prime Time Research Media. She not only helps others to take up a healthy lifestyle but, she herself follows one. Her fitness mantra is ‘Eat to be fit, not to be fat’

February 11, 2021 By Palak Mittal Leave a Comment

5 Winter Fruits That Will Boost Your Immunity

With the ongoing pandemic, we have faced a lot of challenges and done what not to boost our immunity. All media, friends, family and office emails keep suggesting different recipes regarding kadas, juices and other ways to build immunity. Now this shift of weather change is itself a challenge, as winters come with frequent virals, cold and cough. But, nature has given us seasonal winter fruits to help build our immunity!

Why Do We Lose Immunity During Winter?

There are a few reasons which contribute to compromised immunity during winter. These include:

Inadequate sunlight which leads to Vitamin D deficiency
Cool air which troubles our respiratory tract by narrowing blood vessels in the body
Drop in temperature lowers the immune response
Lack of outdoor activities also triggers the multiplication of viruses as people live in close proximity.

Nutritional Winter Fruits To Build Immunity

Oranges: If you are an orange lover, then you might wait for winters for this particular fruit. Oranges being a citrus fruit, is not only juicy and pulpy, but is a good source of Vitamin C and calcium. It not only boosts immunity but helps in fighting cancer, improves skin and aids weight loss.
Guava: is a crunchy, sweet and delicious fruit rich in Vitamin C. The fibre present in Guava helps in digestion and reduces constipation. Eating a guava on an empty stomach daily helps to clear bowels and aids weight loss. It fights against free radicals present in the body as well.
Pears: This sweet light green coloured fruit which is white from the inside is not only sweet but juicy as well. It is rich in anti-inflammatory properties with the abundance of Vitamin C and E. People use pears for making jams and jellies too.
Mosambi: Also known as sweet lime, it is a member of the citrus family like oranges. It is abundant in Vitamin C and it is advised to drink its unstrained juice to retain its fibre with no added sugar to get its maximum benefits. It helps in promoting immunity by fighting infections.
Kiwi: is a sour and sweet fruit which has a juicy pulp inside. It is rich not only in Vitamin C but is an excellent source of potassium, Vitamin K, fibre and folate. It aids in digestion too.

We hope this article on 5 winter fruits helps you. Before you add any of these to your diet, do consult your doctor, nutritionist or dietitian. For more winter tips, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Eat healthy and #BeTheForce

December 9, 2020 By Palak Mittal 9 Comments

How To Break a Weight Loss Plateau

You have been working hard on your weight loss journey. This includes following a healthy, low-calorie diet, improving your exercise habits and your reward has been watching your weight go down. At some point, your weight stops decreasing. The weighing scale doesn’t tip anymore and you’re left frustrated! Don’t worry. You’ve hit a weight loss plateau.

Don’t get discouraged. It is normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

How Can You Overcome a Weight Loss Plateau?

When you reach a plateau, you may have lost all of the weight you can on your current diet and exercise plan. Ask yourself if you’re satisfied with your current weight or if you want to lose more. In which case, you’ll need to adjust your weight loss program.

If you’re committed to lose more weight, try these tips for getting past the plateau:

Drop Your Calorie Intake: To cut down fat, a calorie deficit diet is needed. Consume fewer calories than you burn per day. Maintain a food journal to track your calories. Then slowly reduce your calorie intake by 500 calories per day to boost fat loss. Fat percentage can be measured either by using callipers or with the BCA machine.
Rotate Your Workout Routine: Have you been addicted to the treadmill and cross training for the past 4 months? It’s time to switch! Once your muscles become familiar with the same old workout, it makes your regular routine less effective. To see a change in body fat, you have to get outside your fitness comfort zone. Introduce High Intensity Interval Training (HIIT) to burn body fat effectively. Try a total-body circuit. Instead of a basic sprint interval, you’ll work your entire body which will boost your metabolism. Also note that you need to progress slowly and deliberately when incorporating high-intensity exercise into your routine. Doing too much too fast can leave you too sore, tired or even injured.
Eat More Protein: Protein is essential to fat loss, as it maintains your muscle during a calorie deficit. It keeps you satiated, which prevents overeating and snacking on junk food. Also, it boosts your calorie burn throughout the day because takes more energy to digest as compared to carbs or fat. Eat at least one gram of protein per pound of bodyweight every day and get your protein from whole sources like nuts, eggs, lean meats, yogurts, and quality protein powders.
Eat More Healthy Fats: To lose more fat, eat more fat. This might seem absurd but healthy fats such as animal fats, real butter, coconut oil, nuts, and avocados actually make you leaner and more muscular—they keep you full & maintain your good testosterone levels. Eating healthy fats force you to lower your carbohydrate intake. Get at least 30 percent of your calories from good sources of fat and never consume artificial fats, which can cause health problems like heart disease.
Stay Hydrated: Hydration is important as your body often craves food even when you are mildly dehydrated. We are often confused whether we are thirsty or hungry because the symptoms of hunger and thirst are similar. Aim to drink 2-3L of water per day plus additional fluids lost during activity.
Try Intermittent Fasting: Intermittent fasting increases fat oxidation, which promotes more fat loss. Also, fasting along with exercise boosts the insulin sensitivity, helping your body send nutrients to muscle rather than fat. Fasting during a calorie-restricted diet can lead to weight loss.
Get Plenty of Sleep: Insufficient sleep can interfere with weight loss by reducing your metabolic rate and shifting your hormone levels to promote hunger and fat storage. Hence, have at least 7-8hrs of good quality sleep.
Eat Your Veggies: Vegetables are loaded with important nutrients and are low in calories and carbs. The fiber in your greens aids digestion and also provide your body the essential antioxidants it needs. Including them might help you break through the weight loss plateau.
Don’t Rely on a Weighing Scale: The numbers flashing on your weighing scale might be misleading because it does not reflect the loss of body fat. Instead, focus on how you feel, whether your old clothes fit you or if your measurements have changed.
Check for Medical Conditions: If you’re still stuck on the weight loss plateau despite all your efforts, then you might need to check for a medical condition. Check your thyroid levels, hormonal imbalance, PCOD, or for Vitamin deficiencies such as Vitamin D or B12. You will first need to correct a medical issue to lose more weight.

Stress also plays a part in weight loss as it raises the level of cortisol in the body which in turn increases weight. Most important of all, don’t get demotivated and work towards your goals. The weight loss plateau is a part of the journey and with the right direction, you can overcome it!

We hope this article helps you. For more on weight loss, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

November 18, 2020 By Palak Mittal Leave a Comment

5 Wonder Herbs To Help You Battle Diabetes Naturally

Diabetes has been listed as an epidemic and it seems to be on the rise, worldwide. Diabetes is a disorder which alters the blood sugar levels and production of insulin that can cause various complications if left untreated. It can be treated through lifestyle modifications and exercises. We do have few spices and herbs available in nature, along with dietary changes, to help battle diabetes. These remedies are not only economic to the pockets but can also help in reducing medicines. There are so many herbs (leafy part of the plant) that have proven boon to regulate blood sugar. Here, I am mentioning the most common and effective herbs to control blood sugar levels effectively.

5 Herbs To Battle Diabetes

Oregano: due to it’s high content of glycosides, flavonoids and polyphenols, oregano helps in lowering blood sugar levels. It helps in increasing the level of insulin in the body too. In dry form, oregano can be added to salads, soups or other dishes. Fresh herbs can be added to boiling water, let it steep for 5 mins, strain and drink as tea in the morning. You can also chew 5-6 oregano leaves regularly.
Curry leaves: are the aromatic leaves and widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism. They can be chewed every day on an empty stomach or can be used while preparing food.
Giloy: is an Ayurvedic, magical plant that can not only help in controlling blood sugar levels and other symptoms of diabetes but is potent enough to alleviate many issues arising from your head to toe. Giloy also gives a boost to immunity. Powered with Antioxidants, it protects the body from any damage caused by free radicals. To consume it, take 1 tsp of Giloy powder or ½ an inch of fresh crushed Giloy stem, mix or soak it in a cup of water overnight. Drink it on an empty stomach the next morning. You can also boil ½ inch of Giloy stem in a cup of water till it reduces in half and drink it hot, twice a day.
Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels. Sadabahar flowers can be boiled in water for a few minutes. You can strain and drink it in the morning as tea. 3-4 leaves can be chewed daily on an empty stomach as well.
Peppermint: contains natural antioxidants which are helpful in fighting diabetes, heart disease, aging and cancer. It also adds great flavor and aroma to teas. Peppermint is available both in fresh and dried leaves or tea bags in the market but it is better to go for fresh leaves. The leaves can be added to tea for good flavor and your daily dose of antioxidants. Alternatively you can add them to salads or chew 4-5 leaves on an empty stomach. Please Note: People with GERD or people prone to acidity should avoid it as it relaxes the muscle that closes the stomach from oesophagus causing acid reflux.

We hope this article helps you battle diabetes. Before you switch to using any of these wonder herbs to battle diabetes, please ensure that you check with your doctor, nutritionist or dietitian in case of any allergies or other medical conditions. For more on Diabetes, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

October 5, 2020 By Palak Mittal 1 Comment

Exercise Hacks To Stay Fit At Home

With gyms re-opening slowly, it is understandable if you’re worried! With no gym to get you pumped and the general lethargy of being indoors might be getting to you now. If you’re worried about getting that workout burn, we’ve got some exercise hacks that will get your blood pumping!

Exercise Hacks to Consider

Brooming & Mopping the Floor: With no maids to aid you, this is a task you’ll have to do yourself. Sweeping and mopping has its own benefits. For one, it can be used as a workout if done in a squat position and two, cleaning the whole house will keep your activity levels up!
Water Bottles: can be used as dumbbells for your regular exercises. Exercises which simply can be done with water bottles are squat with a front raise along with lunges. Ensure your knees don’t go beyond your toes when you squat or lunge. Then biceps can be trained by doing front raises, side raises, curls, etc.
Wall Sits: Walls of your living room can be utilised to train or tone the body. With the back flat against the wall, arms straight, try to sit as if sitting on a chair and hold yourself for 30-60 secs or more if possible. Slowly and gradually increase the holding time. This is a good exercise for glutes.
Staircase Workout: Now, with the staircase, we have a number of exercises that can be done:
1. Stair Jogging: Start climbing stairs as if you are jogging, then come back down but keep your knees soft. Repeat for 3-4 times.
2. Box Jump: Keeping feet shoulder-width apart, jump off the ground with both feet on the step into a squat position (knees should be bent to better absorb the shock of that jump), step down one foot after the other. Do 10 reps or more if needed.
3. Bent Knee Push-ups: Simple push-ups by assuming yourself in a push up position with bent knees and feet crossed at back. Keeping your head, neck and back in one line. Slowly lower yourself towards the stair bending your elbows. Then push back to the starting position. Inhale as you go down and exhale on your way up.
4. Mountain Climbers: In a plank position with hands firmly on the stair and head, neck and spine is in a straight line. Bring each thigh towards the chest one by one, keeping knees towards the elbow.
Blanket Battle Ropes: Hold the both ends of your blanket in each hand and move your arms in an up-down motion for a minute by bending your knees. Ensure your knees don’t extend beyond your toes. Keep your head, neck and spine in a straight line.

Apart from these easy exercise hacks, you can also try yoga, surya namaskar and other body weight exercises to keep yourself active. Variations and other home workouts for everything mentioned in this article can also be found on GOQii Play – demonstrated by fitness experts.

So get your game face on and #BeTheForce!