Stress Management

Stress is a commonly used word nowadays, from working people to non-working, and from post-graduates to school-going kids.

Before elaborating on this word, let us understand what stress is – ‘Stress is a natural feeling of not being able to cope with specific demands and events that makes you feel frustrated, angry, or nervous.’

Now, let us understand why anyone gets stressed. It is a natural reaction to pressure caused by several factors :

  • Inability to accept failure or uncertainty;
  • Negative self-talk;
  • Unrealistic expectations;
  • Unpreparedness;
  • Life transitions;
  • Competitiveness;
  • Comparisons with others;
  • Family issues;
  • Relationship difficulties.

Whenever anyone gets stressed, there are some unwanted symptoms :

  • Rapid heartbeat;
  • Headache;
  • Stiff neck;
  • Tight shoulders;
  • Backache;
  • Rapid breathing;
  • Sweating and sweaty palms;
  • Upset stomach, nausea, or diarrhea;
  • Sleep trouble;
  • Weakening of the immune system;
  • Negative/self-critical thinking; 
  • Confusion; 
  • Racing thoughts; 
  • Going blank;
  • Difficulties with problem-solving.

There are many myths about stress. The most common one is that it is not at all good; however, the facts are :

  • It is not at all bad;
  • It is a strong incentive for individuals to do their best;
  • It poses a challenge for individual achievement;
  • It can be positive, helping you to be motivated and focused;
  • Low levels of stress are manageable, in fact, necessary & normal.

If there is an issue, then there will be a solution. 

Here are some necessary STEPS to overcome stress :

  • Identifying stress factors;
  • Identify stress relievers;
  • Manage your Time;
  • Relax;
  • Follow routine;
  • Ask for help;
  • Practice breathing techniques;
  • Exercise.

Friends, there is a key for every lock; make an effort to search for that key…✍️

Stress Management Coach

Fatty Liver

Fatty liver disease is becoming increasingly common in many parts of the world, affecting many people globally. Fatty liver occurs when too much fat builds up in liver cells. Although it is normal to have a tiny amount of fat in these cells, the liver is considered fatty if more than 5% of it is fat.

Fat accumulation and inflammation damages the liver cells. This can lead to fibrosis, or scar tissue, as liver cells are repeatedly injured and die off. Fatty liver is linked to an increased risk of other diseases, including heart disease, diabetes, and kidney disease.

Several factors may cause or contribute to developing fatty liver:

  • Obesity;
  • Excess belly fat;
  • Excess belly fat;
  • High intake of refined carbs;
  • Insulin resistance;
  • Sugary beverage consumption;
  • Impaired gut health.

Most of the times, there are some signs of fatty liver:

  • Fatigue and weakness;
  • Slight pain or fullness in the right or center abdominal area;
  • Elevated levels of liver enzymes;
  • Elevated insulin levels;
  • Elevated triglyceride levels.

There may be symptoms of fatty liver:

  • Loss of appetite;
  • Nausea and vomiting;
  • Moderate to severe abdominal pain;
  • Yellowing of eyes and skin

One can follow the following steps to get rid of fatty liver :

  • Lose body fat:
  • Avoid overeating;
  • Get your healthy diet planned;
  • Diet plan for getting rid of Fatty Liver;
  • Exercise;
  • Maintain a healthy weight.
Health Coach

Say No to Sugar

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We may already know that sugar affects our health. Yet, we are probably still overdoing it.

We, on average, consume about 20 teaspoons of added sugars per day. As per research, six and nine teaspoons of sugar have been recommended for women and men respectively.

Sugary drinks, candy, baked goods, and sweetened dairy are the sources of added sugar.

As mentioned in Ayurveda and other ancient medicine, sugar from natural food items are essential for our nutrition.

Synthetic sugars are unhealthy for our bodies. They are empty calories with no nutritional value. Also, they are addictive and rob your body of energy and health.

Many experiments are conducted to date, proving ill effects of sugar on our body, such as:

  • The most affected organ because of overeating sugar is the Liver;
  • Sugar does not have any nutritional value, so anyone eating sugary products only gets calories with no nutritional benefits. The more sugar you eat, the more you’ll weigh;
  • Sugar affects insulin secretion, thus leading to obesity and diabetes;
  • Sugar is addictive, thus increase our cravings for sugar;
  • Bacteria that cause cavities love to eat sugar lingering in your mouth after you eat something sweet;
  • Eating lots of sweets has been shown to worsen joint pain because of the inflammation they cause in the body;
  • Another side effect of inflammation: It may make your skin age faster;
  • Excess sugar can affect your arteries, part of your body’s circulatory system;
  • It raises your cholesterol level, especially LDL, affecting your most important organ – The heart;
  • One common side effect of a chronically high sugar level in the bloodstream is that it affects your circulatory system.

We all work hard for a better life for our family and ourselves.

However, we miss out on a necessary factor for our happiness and a better life – Health. We need to understand the dos and don’ts for a healthy life and follow them.

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We all are born sweet, then why add more sweeteners that are artificial.

Amol Dixit (Dietitian and Wellness Coach)

Fat loss v/s Weight Loss

Nowadays, due to a hectic schedule, many tend to neglect their health. However, at some point, it becomes mandatory to take our fitness and diet seriously for health. At that point, many make the mistake of targeting weights rather than fats.

We have seen many people with adverse effects due to their weight loss regime. Before going into details, first, understand our body composition:

Based on our fitness level, our weight comes from:

  • Muscle: 30-55% of body weight
  • Fat: 10-30% of body weight
  • Water: 10-25% of body weight
  • Bone: 15% of body weight
  • Organs, other tissues: 10-15% of body weight

Our muscle accounts for about 30-55% of our body weight. A pound of muscle will be about four times smaller than a pound of fat. A fit body has a low body fat percentage (10% to 15% for men and 15% to 20% for women).

Our fat percentage is the actual measurement of how fit and in which shape your body is. The amount of body fat can vary drastically from person to person. 

Body fat burns fewer calories at rest than muscle does. One pound of muscle burns around 6 calories per day, whereas one pound of fat only burns about 2 calories per day.

Why do two individuals with the same weight and height look different ???

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The difference is the fat percentage! 

A person with a low body fat percentage with higher muscle mass will look fitter than others, despite having the same weight.

There are some important points one must consider before fitness and diet regime:

  • Two individuals with similar height can weigh the same but look completely different because one has lower body fat than the other;
  • The weighing scale can mislead you;
  • Weight loss = Muscle loss + Fat loss + Water loss
  • If you are losing fat, you will look slimmer at the same body-weight by building muscle;
  • Fat loss = Reduction of stored body fat;
  • Track Body Fat. Get a fat body% and track your body fat every 2 weeks;
  • Shoot Pictures. Compare with your previous pics.

Here are some effects on the body due to Fat loss and Weight loss:

Fat LossWeight Loss
Increased Fitness LevelDecreased Fitness Level
Increased Body StrengthDecreased Body strength
Reduction in body fat %Reduction in Muscle mass
Increased metabolismDecreased Metabolism

Hence, focus on losing fat! Then decide if you still need to lose weight.
Mr. Amol Dixit
(Dietitian and Wellness Coach)

Fat to Fit

The most appreciated compliment nowadays is about fitness. Even though all of us desire to be fit, we turn up getting fat.

We join gyms, do heavy workouts, and even reduce some weight but somehow fail to achieve the desired results. The simple reason for our failure is our desire for immediate results.

For immediate results, we neglect the following: our biological clock, body type, mindset, daily routine, and many more important things.

After a patch of fitness, we experience more hormonal imbalance, more fat on the body, knee or back pain, and many other side effects.

My Fitness shoot

We can achieve desired results with homemade food, a home gym, without any starvation, without supplements, without any haste, without any injury, and without any strict diet.

Being a counselor, I know that our mindset plays a crucial role in our fitness. However, it is the most neglected part of the current fitness world.

Fitness cannot be the same for everybody. It depends on a person’s mindset, body type, lifestyle, eating habits, work schedules, and many other factors.

From my experience, I would like you all to know that it is ok if you get fat; however, it is necessary to be fit again and if you don’t know how to, then take the help of someone who knows the way.

Mr. Amol Dixit – Fitness Professional

Water Therapy

About 71 percent of the earth’s surface is water-covered. In the case of humans, 60% of the human adult body is water; it constitutes 75% of the body weight. Besides, 70% of the human brain is water. 

Water is essential for all body functions and processes, including digestion and elimination. When you are on a diet, water also acts as a weight-loss aid because it can help you eat less. Drinking water is essential during weight loss because it provides hydration without unwanted calories.

There are many evidence-based health benefits of drinking plenty of water:

  • It helps get rid of many diseases in the body;
  • Drinking water in the morning helps in flushing all the toxins in the body and cleanses your intestines;
  • It nurtures, lubricates, and detoxifies when it flows out of the body as urine;
  • It helps with digestion, cools and balances;
  • Helps maximize physical performance;
  • Significantly affects energy levels and brain function;
  • May help prevent and treat headaches;
  • May help relieve constipation;
  • May help treat kidney stones;
  • Helps prevent hangovers;
  • Aid weight loss.

To get maximum benefits of water, one must follow some tips for drinking water:

  • Drink 1-2 glasses of water before eating anything in the morning;
  • Drink 2-3 liters of water/day;
  • Drink warm water in the morning. You can add lemon/ginger/jaggery/honey in it;
  • Drink water half an hour before having a meal;
  • Drink water after half an hour after the meal;
  • Drink water slowly in small sips;
  • Have water-rich foods such as cucumber, tomato.

Water deficiency causes many health issues. It is due to dehydration and has some implications:

  • Persistent Bad Breath. Water is essential for saliva production and helps rinse away bacteria so you can maintain healthy teeth and gums;
  • Fatigue. Not drinking enough water can cause an overall fluid loss in the body;
  • Frequent Illness;
  • Constipation;
  • Poor Skin Health;
  • Sugar Cravings;
  • Decreased Urination.

Make it a habit of drinking water to maintain the water level in a body, for a healthy body.

Mr. Amol Dixit – Wellness Coach and Dietitian

Designing and working out at your home gym

As a fitness professional and Interior Designer, I helped many to design their home gym and to use it effectively as a gym for desired fitness. I am happy to get positive results for myself from my home gym and for helping others in getting good results from their home gyms.

I personally and professionally feel a home gym is a good option if you are ready to put a little time and effort into your workout at home; it can be just as effective as a gym workout.

Benefits of working out at home:

  • It saves time. There is no traveling or waiting for machines or equipment;
  • It’s a low cost. There are no gym fees or expensive equipment needed;
  • Work out anytime. You can exercise on your schedule, no matter the time of day or night;
  • Privacy;
  • Go at your own pace.

Home gyms are also more convenient because they are right at home, making it a lot easier for you to fit workouts into your day. You are more likely to stick to your fitness plan provided by an expert if you have a home gym because you cannot make excuses about not having time to go to the gym.

Life is hectic, but working out at home makes it easy to fit into your busy lifestyle. 

  • It is flexible and versatile;
  • Availability is never an issue;
  • Germs are not a concern as one can maintain social distance at home;
  • You can enjoy your privacy;
  • The environment will always be comfortable;
  • You can focus on your fitness;
  • It is budget-friendly.

You can get fit at home using bodyweight exercises alone, or you might invest in getting a diet plan and fitness regime from a fitness professional/wellness coach/dietitian for motivation.

Working out at home is seriously underrated in the world of fitness. As with any activity, depending upon your available budget, you can create anything from a dedicated gymnasium facility according to your requirements.

You can complete a perfectly good fitness routine at home, using nothing more than your body weight. As you progress in your training, you can increase the reps you complete of each exercise, raise the number of sets, and reduce the rest time.

There are some Pros and Cons of Working Out at Home :

Pros Cons
  • Convenience
  • Boredom
  • Cost
  • Excuses
  • Variety
  • Space

You can nullify the cons by taking help from a Wellness coach/Fitness Professional/ Dietitian who can motivate you and guide you to use your home gym effectively.

The Fitness professional will help you to design your diet and fitness regime as per your routine, thus motivating you to stick to your plans.

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For further guidance on designing your home gym and getting more benefits from it, contact – Mr.Amol Dixit ( Dietitian, Fitness professional, Interior Designer, and Wellness coach ).

Garlic – A Superfood

Nowadays, we see people suffering from various diseases. Life has become hectic from school to work. Even small kids are feeling the pressure of situations. We hear so many bad news due to illnesses. 

They are many underlying reasons for illnesses such as high cholesterol, fat accumulation in the body, hereditary, etc. 

Fortunately, we have one superfood on our list that can efficiently tackle issues related to illnesses. 

Yes, I am talking about one of the regular items in our kitchen-Garlic. 

We can add it to our food items or can intake sliced / small raw cloves like a capsule with our meal. 

Many types of research have proven their benefits, such as:

1. Garlic is highly nutritious with few calories. Garlic contains trace amounts of various other nutrients.

2. Garlic supplements are known to boost the function of the immune system.

3. Garlic supplements seem to reduce total and LDL cholesterol.

4. Garlic contains antioxidants that protect against cell damage and aging.

5. It is high in allicin, which helps stimulate circulation and blood flow.

6. Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.

7. Garlic may help in detoxification.

8. It complements most dishes, particularly soups and sauces.

However, keep in mind that there are some side effects of garlic, such as bad breath. Some people are allergic to it. If you have a bleeding disorder or are taking blood-thinning medications, talk to your doctor before increasing your garlic intake.

I hope all of you now understood what a precious food item we have in our kitchen. 

So now it is our duty, especially home-makers to make tasty recipes and add garlic in it for flavor as well as for health benefits.

Amol Dixit – Dietitian

Dieting – An art to follow…

Dieting, such a common word we hear nowadays.

As a dietitian, I came across many people who said they followed many diets; followed a specific food diet; starved themselves but with no desired results.

It was a challenge for me to change the mindset of my clients, so I had to introduce a concept in the diet program – Diet Counselling and Coaching.

We tried to understand their daily routines, their eating habits, their thought process about food, and many other things. We worked on their views about food and their eating habit.

I, personally feel, Dieting is an art, one needs to perfect for better health and fitness.

 Dieting means eating the right food in the right quantity in the right way at the right time at the right place to get the right nutrition.

Scientifically it is proven that fitness is 70% of what you eat. 

Diet varies from person to person. For desired results, diet needs to be tailored depending on various factors.

I also get many online queries from my clients about superfoods; they have a prevailing assumption that to be fit, it is necessary to have superfoods. Vegetables and fruits available locally are enough to nourish us, make us strong. 

Everybody nowadays has so much extra information about food that sometimes it is difficult for them to understand where and how to implement it. 

As a dietitian, I try to nullify those errors while making a diet plan. 

I feel happy to hear from people that it is working; it is different. It brings a big smile to my face when they say that we enjoy dieting.