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Protein & Uric Acid

July 18, 2023

by pehlehealth with No Comment Uncategorized

Purine is a compound that is derived in two ways in the body. Firstly, when old and damaged cells are replaced by new cells, the body produces purine, secondly, when we consume purine-rich foods.

Now, when the body breaks down this purine, a chemical is produced, this is called uric acid.

Under normal circumstances, the majority of uric acid is filtered by the kidneys and eliminated through urine, bringing uric acid levels in the blood back to normal.

Normal levels for uric acid –

Male – 3.4-7 mg/dl

Female – 2.4-6 mg/dl

However, in some cases, either the body produces excessive uric acid or the kidneys fail to filter sufficient uric acid, basically, production exceeds excretion by a sizeable difference, resulting in an increase in uric acid levels in the blood. This is also called hyperuricemia.

Though Hyperuricemia can be influenced by various factors including genetics, diet, lifestyle, and certain medical conditions but more specifically, consuming purine-rich foods can also be a contributing factor.

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And protein-rich foods are not the same as purine-rich foods In fact, what needs to be reduced is high to moderate purine foods such as organ meats, seafood, various types of fish, mushrooms, and soy-based products in high category. chicken, lentils, beans, and spinach in low to moderately purine foods, while whey protein, other dairy products, and eggs, and peanuts despite being good in protein have negligible purine content and do not significantly impact uric acid levels.

So the bottomline is to eat purine-rich foods in moderation, drink sufficient water, make physical activity a part of your lifestyle (cardio & strength), and maintain a healthy weight to keep your uric acid levels in check.

Treat this information for educational purposes only.

Also, feel free to check this resource about uric acid https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722549/

Hope it helps.

What is Quantified Nutrition?

July 17, 2023

by pehlehealth with No Comment Nutrition

Quantified nutrition simply means measuring & tracking your food and nutrient intake.

Imagine you had a plate of delicious rajma (kidney beans) and rice for lunch. Initially, you were unaware of the exact quantities of rice, rajma, and oil used in the preparation.

However, the next time you cooked rajma chawal, you measured the ingredients raw. So you knew, 50 grams rajma, 50 grams rice, and 15 grams oil were used to get a plate of rajma chawal.

Besides, you also tracked your food on a calorie counting app and your meal gave 15 grams protein, 70 grams carbohydrates, and 450 calories approx..

This is essentially what quantified nutrition is. – understanding the precise composition and nutritional value of the food we consume.

But why is this important?

Well, because each person has a different calorie requirement that is based on factors such as their:

Age
Height
Weight
Activity level &
Body fat.

Additionally, if you have any specific fitness goals such as fat loss, muscle gain, weight maintenance, increasing your strength etc. or maybe a health goal such as reducing your triglycerides or bringing blood sugar back to normal levels, you need to consume a designated amount of calories and macronutrients.

Looking to achieve your fitness goals?

Quantified nutrition helps you do this more effectively. It removes the guesswork out of the equation and enables you to take full control of your health & fitness.

Imagine you want to lose weight. By quantifying your meals, you can accurately track your calorie & macronutrient intake and ensure you maintain a caloric deficit which is essential for losing fat.

So, in a nutshell, quantifying meals, will enhance your nutrition knowledge, help you do your meal planning and reach your fitness or health goals & stay there.

Start by measuring your ingredients raw using a food scale, and tracking your macros via any calorie counting app.

Should I Take a Protein Supplement?

July 17, 2023

by pehlehealth with No Comment Uncategorized

For those who have this question, first tell me who you are and why do you need to take protein? And do you think protein is some kind of drug?

Well, first understand the basics, protein is a macronutrient just like carbohydrates & fats that is needed in large quantities… for everyone without exception.

However, the quantity needed by each individual, will depend depending on weight or lean body mass and activity level.

If your weight is 60 kg and you have no physical activity… then the minimum requirement is 0.8g per kilogram of body weight, which means – 60 X 0.8 = 48g of protein/day.

So, you need this much protein everyday to avoid getting into a state where you start to lose muscle.

And if you are involved in sports, resistance training, or interested in muscle building… then this requirement of 0.8g/kg of body weight increases to 1.2-2g per kilogram of body weight… meaning 72-120g per day.

So first, figure out how much protein you are consuming through food… and if your needs are not met through food alone… then fulfill them with a protein supplement.

And stop asking this question… Should I take protein?? It’s not a drug… it’s a nutrient. Don’t take it if you don’t want to… but then don’t complain about sarcopenia later.

Looking to achieve your fitness goals?

How to order exercises at the gym?

July 16, 2023

by pehlehealth with No Comment Uncategorized

Now, the exercise that comes first in the workout is the one in which you can perform the best compared to the exercise that comes at the end. Meaning you can either lift heavy, do more reps or sets or a combination of three for an exercise that’s placed early in the workout.

This is because as fatigue increases during the workout, performance tends to decline. This concept is known as fatigue carryover.

Keeping this as basis of exercise ordering, after warming up, the compound or multiple joint movements such as squats, deadlifts, bench presses, pull-ups, and so on should come first in the workout. These exercises require more energy and strength, making them the most fatiguing. That’s why they should be kept early during the workout.

Next, the larger muscles should be targeted before the smaller muscles. For example, if it’s a leg workout, the quadriceps should be worked before the calves, if it’s a push workout, the chest should be worked before the triceps and if it’s a pull workout, back should be worked before biceps.

And, towards the end, isolation or single joint exercises and smaller muscles such as biceps curls, leg extensions, leg curls, and so on can be included.

Looking to achieve your fitness goals?

However, if the goal is muscle growth, exercise order doesn’t have a significant impact on muscle growth as long as you’re completing weekly set volume for that muscle group (10-20 hard sets for each muscle for hypertrophy with 8-15 reps per set).

But if your goal is both strength and size, exercise ordering can be beneficial. Also, meeting weekly set volume split over atleast 2 sessions remains the key here too.

Although there are exceptions to this rule, such as prioritizing a weak muscle etc. or if you play some sport, target muscle that are involved in that sport first, but overall, a good workout will include a mix of compound and isolation exercises.

Decoding Maida

July 16, 2023

by pehlehealth with No Comment Nutrition

A grain of wheat is made up of three parts: the outer bran, the largest endosperm, and a small germ. If we remove the germ and bran and grind the remaining endosperm, it becomes refined flour or maida.

By removing the germ and bran, most of the fiber, some protein, many vitamins, and minerals are lost. However, even then, 100g of maida contains 10g of protein, 76g of carbohydrates, 2g of fiber, and some b vitamins and minerals.

So, nutritionally, maida itself is not a big problem. its unique texture, properties, and cost is, that makes it a darling ingredient in processed foods like samosas, bhaturas, pizzas, sweets, cakes, biscuits, snacks, pastries, and more.

And in all these foods, besides maida, there is an abundance of fat, sugar, salt, and calories.

So, these foods contribute very small in terms of nutrients and are very high in terms of calories leading to weight gain & other nutritional deficiencies if included in higher proportions in a diet.

So, the bottom line is, that maida alone isn’t a big problem if you include other fiber-rich and nutrient-dense foods in your diet.

The problem may arise whey you regularly consume deep fried & calorie dense items made from foods that has maida as its common ingredient (because of its properties & cost).

Hope it helps.

#health #nutrition #food #fit #fitness #workout #muscle #musclegain #fatloss #weightgain #weightloss #healthmyths #fitnessbasics #healthbasics #nutritionbasics #nutrients #protein #lean #calories #gaining #maida #refinedflour

How To Manage Diet & Stay Fit In College Hostel & PG?

October 22, 2022

by pehlehealth with No Comment Lifestyle Nutrition

College life is full of activity – both physical & mental – meaning, It’s time to learn, explore, make new friends, festivals, assignments, deadlines, events, hangouts, and whatnot. And, that’s how it should be. Isn’t it?

But during all this, health often takes a backseat most of the time, especially for kids staying in hostel/PG.

However, what most of you don’t realize is that these increasing demands – both physical & mental – will only be met if you use the right fuel aka “nutrition” & do proper maintenance aka “Physical activity” of your vehicle aka “your body” for a sustained period of time.

And things get even more challenging for kids staying in hostel/PG to get proper nutrition. So, let’s give you the strategies and tools needed to easily manage your nutrition while staying in a college hostel.

Nutrition approach & strategy

Out of three macronutrients – protein, carbs & fat – protein is difficult to get and over 80% of Indians lack this macronutrient according to a 2017 survey (1). And protein deficiency has been linked to a variety of negative health outcomes (2).

Long story short, protein is what you need to be concerned about. Carb & fat sources are available in plenty, Even if you’re not conscious about them, you’ll consume them in good quantities anyway.

And don’t think, protein is only needed by people engaged in sports and muscle-building activities. It is needed by everyone, though the quantities might change.

And it’s not that you consumed the recommended amount on a single day and you’re done. You’ve to consume it through your diet regularly. So prioritize protein over everything.

Protein sources for non-vegetarians – chicken, fish, eggs, meat etc.

Protein sources for vegetarians – Dairy (milk, paneer, dahi/curd, chaach), soy (chunks, granules, dal, tofu), legumes (dal, rajma, chole etc), nuts & seeds etc.

Refer to this article for cheapest protein sources.

Strategy for hostel mess

First, look for protein sources mentioned above and add them to your plate. Then add any of the carbohydrate sources such as – parantha, roti, sabzi, uttapam, cheela, idli, dosa, rice, bread, poori, pasta, macroni, pasta etc. Don’t fill your plate entirely with these.

Most of these sources also have fiber attached, another crucial non-caloric macronutrient.

Add some salad for additional fiber & micronutrients.

If there’s too much oil in curry, remove the oil as much as you can. We don’t want unnecessary calories coming in. Follow the same approach for non-curry items as well.

It’s not the we don’t want fat in our diet however, we don’t want extra fat which adds nothing but free calories.

How to complete protein if hostel mess has fewer protein options?

Purchase eggs and boil in your hostel/pg room in a kettle or purchase a cheap egg boiler from Amazon. It will cost around ₹350.

Secondly, you can purchase milk, paneer, curd etc. from the market and have it. If not, purchase any unsweetened milk powder from Amazon. It will give about 35g of protein per 100g.

Target around 15g protein per meal and 15g protein for different foods will look something like this.

For people engaged in sports activities or have some fitness goals such as muscle building or fat loss, their protein requirement is above normal requirement, about 1.2-2 g protein per kg of body weight. So if your body weight is 60 kilos, you need 72-120g protein/day.

Aim for 20-25g protein at each meal which will look something like this.

Foods you can stock in your hostel/pg room (perishable & non-perishable)

These will ensure that even if you’re late for class, you can quickly have your meal & get going.

Secondly, it will save you a lot of money.

How To Choose The Best Mithai/Sweets For You?

October 8, 2022

by pehlehealth with No Comment Lifestyle Nutrition

No doubt India is quite innovative as far as the art of sweet (mithai) making is concerned however, this art has made a lot of people vulnerable to obesity & many other lifestyle diseases.

Therefore, it is important to find mithais that are good for us and do not take a toll on our health.

But for that, we need to first get the basics right.

Mithai Basics

So irrespective of which mithai it is, essentially a piece of mithai is made up of about 50% sugar & the remaining 50% contains other ingredients such as flour, dairy, nuts/seeds, water, fats, flavors, etc.

That’s the reason it’s called a mithai. (because it has meetha i.e. sugar).

And as you all know, sugar is a source of empty calories i.e. meaning it only contributes to your calories for the day without contributing any essential nutrients your body needs for optimal function.

And this sugar makes a mithai highly palatable (tasty) and therefore, you end up eating more & more.

And, that’s the biggest problem one faces with mithai. They don’t know when to stop which significantly shoots up calories for the day.

Therefore, a better approach to finding the best mithai is to moderate the consumption of any mithai, and more so with sweets that you love. And below are the four strategies to do just that –

1. Mithais that are divided into pieces

Pick a mithai that’s divided into small portions such as barfi, kaju katli, peda, rasgulla, petha, sandesh, rasmalai, besan ka laddoo, kalakand, modak, jalebi, etc.

So if you’re someone, who doesn’t know when to stop while eating a mithai, then this strategy is definitely for you. Just pick a single piece of any of these mithais and you’re done. Portion control is what we’re looking at here.

The above-mentioned options will give anywhere between 70-150 calories with rasgulla being the lowest & soan papdi being the highest.

2. Moisture-based sweets

The next strategy is to look for water or moisture-based mithais. Let us explain that in a little more detail.

Any mithai made either from water or water based foods will obviously have more water content than the sweets which don’t use water.

The idea of doing this is to minimize the consumption of calories since water doesn’t have any calories, so you can still eat more in terms of volume and the mithai will contribute lesser calories.

Some examples are Pongal which is made from rice, moong dal & water, Gajar ka halwa which is made from carrot & milk which are almost 90% water, rasgulla from milk, shrikhand from curd which again is almost 88% water, rava kesari made from suji & water. Some more examples are – kheer, rasmalai, kalakand.

These sweets are almost 50% water and remaining 50-60% is made from other ingredients.

A 100g serve of these mithais will give 160-220 calories where Pongal is the lowest & rava kesari or suji ka halwa being the highest.

Both these strategies will make things easier for you. If you’ve questions so far, leave in comments.

3. Nutrient-rich sweets

See most Indian sweets are made up of good ingredients. In fact, from the 18 popular Indian sweets that we covered for this article (more details about sweets) 40% were milk-based which is a good source of protein, fat & calcium. You can pick any of them.

Rest were made from other good ingredients such as – Gajar ka halwa from carrots & milk – a source of protein, fat & vitamin a, besan ka laddoo from besan (gram flour) giving fiber, protein & micronutrients, cashew-based kaju barfi giving good fat, protein & micronutrients, pongal made from rice & moong, kheer made from rice & milk, modak made from coconut & rice flour and so on.

Exercise portion control even while consuming them as explained above.

If you want to reduce your calorie consumption from sweets even further, you can check Healthy Mithai Co. sweets which are sweetened with stevia which adds sweetness without adding calories.

4. Minimize or avoid the consumption of deep-fried mithais

Lastly, we have deep-fried mithais – that include jalebi, ghevar & gulab jamun. If you can limit your consumption to small pieces, eat them, else avoid them because they offer negligible nutrition, are very tasty & a source of empty calories.

Conclusion

Mithais are almost 50% sugar and 50% other ingredients. And sugar is what makes them highly palatable. So rather than finding the best mithai that you can eat in unlimited amounts, eat any mithai in limited amounts and make in healthy for you.

Because the best mithai is the one, where you stop eating on time.

And in a country like India, where meetha is deeply ingrained across cultures, instead of blaming meetha for your ill health, a better approach is always to make better habits.

And as long as, regular physical activity, control on choices & eating in moderation is part of your lifestyle, a piece of mithai here & there can do nothing.

Research conducted by Chandni

5 Cheaper Alternatives To Expensive Foods

October 1, 2022

by pehlehealth with No Comment Lifestyle Nutrition

First, understand why some foods are more expensive than others.

Some foods are expensive primarily because of health benefits or claims associated with them.

For example – lowering cholesterol, managing diabetes, maintaining blood pressure, improving heart health, weight loss, and so on.

However, these benefits or claims do not occur in isolation. But exist primarily because of a good nutrient profile i.e. good amount of essential nutrients found in such foods.

Couple this with a superfood tag in front of their name, and the cost, sales, & margins all skyrocket. And sometimes, even this isn’t required, just a foreign tag is good enough to command higher prices.

But an important takeaway for you so far is that these foods are expensive largely because of the good nutrients found in them. And those nutrients can also be found is cheaper foods as well.

For example, fiber is a macronutrient that is proven to help with weight loss if consumed in certain quantities (1). So, any food with a good amount of fiber may promote itself as a weight loss food.

Using the above example, a ₹500 rupee food may carry the same amount of fiber as a ₹100 rupee food. So why buy ₹500 rupee food? Go for ₹100 rupee food.

On these lines, we found some cheaper alternatives for you. You can find the rest.

1. Kiwi

A kilo comes at around ₹380. Some benefits linked with kiwi are digestive health, immunity, & reducing high blood pressure.

First off, potassium has a role to plan in lowering blood pressure, however, kiwi is not a significant source of potassium (7% RDA for 100g).

Secondly, fiber & vitamin c are linked with immunity & digestive health, and every 100g Kiwi gives 3g and 93mg of both respectively.

Now, the amount of fiber & potassium you will get from Kiwi in ₹38, a banana will give almost the same amount at just ₹6.

And as for vitamin c, though 100g kiwi helps you meet your entire vitamin c requirement for the day, however, even there you don’t have to spend ₹38, Guava will offer twice the amount of vitamin c (228mg) found in kiwi at 1/4th the price (₹8 per 100g – Guava).

2. Avocado

The price is ₹1200/kg or ₹120/100g.

Benefits include lowering cholesterol, heart health, and improving digestion.

The reason for these benefits are good or healthy fats (mono & polyunsaturated fat) & dietary fiber.

A 100g serve or a single avocado gives about 10g mono, 2g polyunsaturated fat and 7g fiber.

In comparison, just 41g peanuts will give 10g mono, 6g poly fat, and 4g fiber. In addition, you get 10g protein absolutely free.

To put this in perspective, what avocado offers in ₹120, peanut will offer a similar nutrient profile in just ₹7. So in a nutshell, avocado is about 1614% more expensive than peanuts.

3. Quinoa

It comes at around ₹360/kg. Claimed benefits include lower cholesterol, managing blood pressure, blood sugar, reducing inflammation etc.

Protein, fiber & micronutrients collectively play a role.

Amaranth or Rajgira seeds offer a very similar nutrient profile as quinoa at just ₹120/kg.

Some nutritional comparisons for you.

Both are almost similar in their protein & fiber content – 14g & 7g respectively.

Quinoa is ahead of amaranth in vitamins – b1, b2, b9, and amaranth leads in b5 & b6.

In mineral content – Quinoa leads in copper but amaranth leads in calcium, magnesium, phosphorous, iron, manganese, selenium, and both have a similar zinc content.

So overall, both are equally good from a nutritional standpoint but quinoa exceeds by 200% in price.

4. Olive Oil

Now, olive oil comes in various varieties however, its best variety extra virgin & virgin starts with ₹800 price tag, and its benefits include heart health & reducing inflammation in body.

Heart health is primarily because of the of availability of unsaturated aka good fat in large amounts (84%) where the concentration of monounsaturated fat is 73% and polyunsaturated fat is 11%.

Anti-inflammatory properties in olive oil are because of the presence of Vitamin e. Further, a tablespoon (14g) of olive oil will complete 10% of your vitamin e & k requirements for the day.

But you can find similar qualities in Rs 350/liter peanut or groundnut oil which also has a fair concentration of good fats (78%) – monounsaturated fat (46%) & polyunsaturated fat (32%).

Vitamin E content is also similar to olive oil and in terms of price, olive is more than double the price of peanut oil.

Even mustard oil has 59% mono & 21% polyunsaturated fat concentration and its price is just ₹175/liter.

5. Pumpkin Seeds

Pumpkin seeds are nutrient dense with each 30g serve giving 9g protein, an excellent source of these 5 minerals (iron – 19%, magnesium – 47%, manganese – 65%, phosphorous – 51%, zinc – 24%) and a good source of vitamin b3 (10%).

However, flax seed is a good alternative which is an excellent source of dietary fiber (8g), these 3 nutrients (b1 – 43%, magnesium – 33%, phosphorous – 28%), and a good source of protein & these three nutrients (b6 – 11%, iron – 13%, zinc – 14%)

As you can see both are equally good in their nutrient composition however, pumpkin seeds (₹1000/kg) are 400% more expensive than flax seeds (₹200/kg).

Conclusion

Expensive foods are not magical in itself. The benefits they offer are because of their nutrient composition.
The reason they’re expensive is their nutrient density, marketing, or foreign tag.
If you don’t follow the herd, nutrients found in them can also be found in much cheaper foods as demonstrated in the article.
If you have the budget, definitely purchase & consume these expensive foods as well but don’t consider them as a magical doorway to health and bring down this notion that only by eating these foods can you stay healthy.

And finally, to conclude if you’re overall lifestyle is good, you can do without these foods as well but if your lifestyle isn’t right, then you know where you’re heading.

Research conducted by Chandni

References –

Slavin JL. Dietary fiber and body weight. Nutrition. 2005 Mar;21(3):411-8. doi: 10.1016/j.nut.2004.08.018. PMID: 15797686.

Daily Values of nutrients –

https://www.fda.gov/media/99059/
https://www.fda.gov/media/99069/
https://fdc.nal.usda.gov/

Stay Fit During Navratri Manage Diet & Workout

September 18, 2022

by pehlehealth with No Comment Lifestyle Nutrition

Navratri is a big festival in India. But some fitness freaks are thinking that how could I stay fit in navratri. In this article, we’ll look at practical steps to manage diet & workout during Navratri

We are making personalized Diet Plan for Weight gain, Weight gain or any other fitness goal. So, If you are Finding a professional Dietition who will help you to Achieve Your Fitness Goal and gives you full guidance. Then click below and Fill the form and We will Contact You as fast as possible.

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Basics

But basics first. As people fast during navratri and fasting simply means eating less food. So, when you eat less, there is an increased likelihood of you being hungry. But if you make appropriate food choices, you can easily manage this without feeling hungry.

Broadly, there are two types of fasts that we will cover.

First type of Fast

Where people only eat fruits & dairy products during the day and one meal made only from foods allowed during navratri (click here to see the list of foods allowed during navratri).

Second type of fast

Where people consume any food allowed during navratri anytime.

Fasting Type 1 : Fruits & Dairy during the day + one dinner meal with allowed foods

Fruit & dairy can provide all three caloric macronutrients (protein, carb & fat) and both non-caloric macronutrients (fiber + water) and a combination of both can easily help you move through the day.

Fruits are a good source of:-

Fiber &
Micronutrients (vitamins & minerals)

Dairy is a good source of:-

Protein
Fat &
Calcium.

You can easily consume between 0.5 to 1 kg of fruits during the day. This will give approx. 25g fiber & 600 calories. But because fruits are fast-digesting carbs, so space them evenly throughout the day (say every 2 hours – 200g fruit) and combine them with a dairy source. This will keep you satiated for sometime.

An example of this could be –

Breakfast – 2 bananas + 1 glass milk
Mid-Morning – 1 packet buttermilk/chaach + apple (or any other fruit)
Lunch – 2 fruit + 100g paneer cubes chat
Evening – 200g curd + fruit of choice

Make combinations as per your choice. (Download this google sheet & change as per goal. Only change quantity, rest everything will change automatically)

Keep yourself hydrated by keeping a water bottle with you at all times.

Caffeine is a nervous stimulant. If coffee or green tea are allowed, make use of them to keep yourself energized along the way when a feeling of lethargy or lack of energy hits you.

Dairy is also a good source of saturated fat. So make sure you stay around 20-22g. (The same sheet ☝️ also has saturated content for various foods)

Workouts are energy-demanding tasks and your requirement for energy increases post-workout. Therefore, if you can manage with fruits & dairy, keep it in the morning, else it is generally recommended to keep workouts prior to your main meal during the evening.

For one complete meal using allowed foods in the evening/night, this 7 healthy navratri recipes article has plenty of options for you.

Fasting Type 2 : Eating allowed foods anytime

Again various options can be found from the navratri recipes link above ☝️.

Before we discuss the food strategy here, let’s look at the food swaps & effective food planning during navratri –

Food swaps

Replace regular salt with rock salt (aka sendha namak).
Swap rice with samak (barnyard millet), amaranth (cholai or rajgira). Cooking style is same with almost similar calories. Infact, amaranth and samak has more protein content than rice.
Swap whole wheat flour with kuttu atta (buckwheat flour), singhada atta (chestnut flour), rajgira atta, samak atta etc.
Replace chicken, egg, fish etc. with dairy, whey, seeds, nuts etc.

Food planning

Boil full stock of potato, sweet potato etc. in the morning itself for entire day.
Roast a complete batch of makhanas for 9 days of navratri.
Keep your water bottles ready for office/work.
Keep snacks in your bag before hand – fruits, makhana, nuts etc.
Purchase dahi/curd or buttermilk from your cafeteria itself.
F.ocus on eating high volume, low calorie & filling snacks such as boiled potato, makhana, cholai laddoo than the fried snacks available.

Food Strategy

Foods must be selected based on their ability to promote satiety & fullness. So, the order of priority should be –

Protein

Dairy
Nuts
Seeds
Nut butter
Amaranth
Kuttu
Samak
Makhana etc.

Complex Carbohydrates And Fiber

Samak
Amaranth
Kuttu
Singhada
Fruits
Vegetables
Makhana
Nuts etc.

(Basically, leaving dairy, all plant based protein sources are also good sources of complex carbs & fiber)

Hydration

Water
Coconut water
Buttermilk
Curd
Milk
Fruits
Vegetables

Sample meal created using order of priority

Protein – 50g paneer
Complex carb & fiber – 50g kuttu atta & one capsicum
Fat – 10g ghee

Make paneer shimla mirch using – paneer, capsicum, ghee, salt & spices & rotis using 50g kuttu atta. This meal will give:-

23g protein
9g fiber
564 calories.

Workout tips

People consuming all foods can workout anytime since you have a lot of food options to be consumed throughout the day.
Increase your NEAT, energy expenditure by playing dandiya, & walking in pandals.
Use whey, if completing protein is a problem.
Consume calories as per your goals.

Have questions? Leave in comments.

Research conducted by : Jayati Verma

Top 7 Healthy & Easy Navratri Recipes

September 12, 2022

by pehlehealth with One Comment Uncategorized

Top 7 Healthy and Easy Navratri Recipes You Must Try

Many people fast during navratri and end up gorging on deep-fried snacks in the name of fasting that significantly adds up calories without bringing satiety. While having them once here and there isn’t a problem, but fasting essentially means eating less.

So, basically when you eat less, you have to be very strategic about your food choices to avoid unnecessary binge episodes. Therefore, we have tried to ensure a good amount of protein & fiber in all navratri recipes that will bring satiety & keep you full for longer.

Detailed list of foods allowed during Navratri (along with their macronutrient composition) can be viewed here.

Note: We Will give you full guidance and guaranteed that you can Achieve your fitness goals Easily with Us.