WomenFitness INDIA
February 2024
5 Hacks For Busy Women To Manage
MAKE-UP TRENDS FOR
PCOS
2024
Symptoms
By Ojas Rajani.
Valentine's
Day GIFTS IDEAS
BUCKLE UP EVERYONE, IT'S...
*
GLAMOUR TIME Nikita Dutta Young and Loved!!
DIGITAL NOT ENOUGH?
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s t n e t n o C 03 Editor's Note Welcome to the February/March edition of Women Fitness, your trusted companion on the journey to well-being and vitality.
04 February 2024 "My journey has been a mix of diverse experiences, being in front of the camera through pageants, hosting, and acting on TV or OTT platforms." Catch actress, Nikita Dutta on the cover of the Women Fitness Magazine.
04 Nikita Dutta
09 Workout & Fitness Fitness apps are increasingly popular in today’s time. They help people track and find their workout routines, and inform them what they can do to improve their fitness and nutrition. What are the benefits of using a fitness app? Let’s dig deep and find out!
15 Pregnancy & Motherhood We all know diet and lifestyle play a crucial role in managing PCOS symptoms. It directly impacts your hormones and can either make or break them. Check out the 5 hacks to manage PCOS symptoms.
20 Celebrating Food Chef Reetu Uday Kugaji, Culinary Expert & Chef Consultant brings you 7 Holi recipes to Enjoy both the Sweet & Savour flavours this Holi is both Delectable & Healthy too!!!
20
Chef Reetu Uday Kugaji
29 Skin Care & Make-up Makeup artist Ojas Rajani, in her interview, reflects on her long-standing career in the business of beauty and future hair and make-up trends for 2024. "2024 is seeing a lot of glamorous eye makeup with textures a lot of two-tone rosy blushers. A very real-life Barbie looks with arched eyebrows and flushed cheeks and lip plumper in peachy and rosy shades," adds Ojas.
29
Makeup Artist Ojas Rajani
33 March 2024
39 Obesity & Weight loss
Surbhi Chandna is currently among the few highest-paid actresses in the television entertainment industry. The actress has garnered immense fame for herself and won hearts with her performances. She stands out proudly in the March issue of the magazine.
Keep in mind that while BMI is a widely used tool, it has limitations. It doesn't distinguish between muscle and fat, and individuals with high muscle mass may have a higher BMI without excess body fat. If you have specific health goals or concerns, seeking guidance from professionals is the best approach.
42 The Gut: Role In Body Weight Regulation
33 Surbhi Chandna
39
Obesity & Weight loss
The gut plays a significant role in body weight regulation, and its influence on weight gain and loss is complex and multifaceted. Learn more In recognition of IWD, we about the key factors contributing to have covered an interview the relationship between the gut and feature with Mallika Mehta who your body weight. is a singer-songwriter and a performer. She was featured on the New York Times Square for her original single and was honored with the title of ‘Adele of Mumbai’.
46 Women's Day Special
52 Yoga & Healing When choosing a yoga retreat you must consider your needs and intentions and do your research beforehand to avoid ending up on a retreat that doesn’t match your experience level, requirements, or expectations.
Follow us on: @womenfitnessindia
46 Mallika Mehta
@womenfitnessorg @womenfitnessorg
52 V-Shopping The following is the ultimate list of Valentine's Day gifts for whoever you want to treat. Whether they are into skincare, cozy clothes, cheesy stuff, or custom creations, we have it all.
e t o N s ' Editor “ Don't go through life, grow through life.”
– Eric Butterworth – Namita Nayyar Editor-in-Chief
Welcome to the February/March edition of Women Fitness, your trusted companion on the journey to well-being and vitality. As we embrace the changing seasons, we are excited to present an exclusive interview with Bollywood Actor, Nikita Dutta on the cover of the February issue followed by features designed to empower, inspire, and celebrate the festive season. Our dedicated team of writers, health experts, and contributors have worked diligently to curate content that addresses the diverse needs and interests of our readers. Whether you're seeking guidance on fitness, nutrition, makeup, beauty or lifestyle, we've got you covered. From nourishing recipes to invigorating workout routines, we aim to equip you with the tools to prioritize your health and happiness.
Rohit Nayyar Chief Business Officer
To honor International Women's Day in this issue, we shine our spotlight on Singer, Mallika Mehta. She has been honored with the title of ‘Adele of Mumbai’. Don't miss out on 2024 make-up trends input by makeup artist Ojas Rajani, who has worked in the Bollywood industry for more than 25 years as an actress, make-up artist, and hairstylist.
Rhea Nayyar Head Social Media
Thank you for being part of our community. Here's to embracing a season of growth, renewal, and radiant wellbeing. In Fitness
Namita Nayyar President, Women Fitness
Contributors Neha Sahu
Guest Writers
Chef Reetu Uday Kugaji
Praveen & Maahek Nair
Ojas Rajani
03 | WF INDIA - www.womenfitness.org
February Special
Nikita Dutta Young and Loved!!
N
ikita Dutta made her Bollywood debut with Lekar Hum Deewana Dil in 2014. After her first film, the actress rose to fame in the Hindi film industry with Kabir Singh. It featured Shahid Kapoor and Kiara Advani in lead roles. Nikita played the role of Jiah Sharma in the 2019 film. The blockbuster success of the Sandeep Reddy Vanga directorial turned the tables upside down for Nikita. In 2022, Nikita appeared opposite Aditya Seal in the musical supernatural comedy Rocket Gang.
She also portrayed a resolute wife opposite Karan Tacker in the web series Khakee: The Bihar Chapter. Nikita graces our Feburary Issue and talks about films, fitness and diets exclusively with WF team India.
04 | WF INDIA - www.womenfitness.org
Being through pageants, and acting now
You have been in the acting business for almost a decade, what
you look back how would you describe
played a pivotal role in your journey? Please share your favorite
your journey?
piece of work?
My journey has been a mix of diverse
Since I started acting in 2015, I've been incredibly fortunate. Saying
experiences, being in front of the camera
'yes' to television was a game-changer as it laid my acting foundation
through pageants, hosting, and acting on
despite no formal training. 'Ek Duje Ke Vaaste' was pivotal; it garnered
TV or OTT platforms. Over the years, I've
immense love and recognition, shaping my journey significantly.
explored as much as I could, finding
Transitioning to films, 'Kabir Singh' stands out for the profound
lessons in every experience. Looking back,
affection it received, making me immensely grateful. My personal
each year seems better, and I've learned,
favorite remains 'Ek Duje Ke Vaaste' - the love it earned reflects the
changed, and grown. I'm incredibly grateful effort I invested in portraying that character. Both experiences have for this entire journey.
been defining, propelling me to do better in films and OTTs.
05 | WF INDIA - www.womenfitness.org
“
I find the preparation process the most enjoyable. It feels akin to being a newborn in kindergarten, learning
“
something entirely new.
06 | WF INDIA - www.womenfitness.org
Having been working with such amazing costars, how do you prepare yourself for different roles? I've been fortunate to have incredibly supportive co-actors. My approach to preparation varies for each film and character; no two are alike. Every script, every role, demands a unique journey and approach. For instance, in a dance film, I underwent rigorous training for almost two years, enduring quite a few injuries along the way. Despite that, I find the preparation process the most enjoyable. It feels akin to being a newborn in kindergarten, learning something entirely new. There's an immense joy in picking up new skills and delving into the unknown, making it my favorite part of the entire creative process. Women Fitness India talks about celebrity diets and fitness regime, do you follow any special diet? What is your morning diet ritual? I've maintained a consistent diet for about six years, without following any specific regimen. While I occasionally indulge in non-balanced foods, I've never eliminated carbs or adhered to trends like keto or intermittent fasting. Instead, I prioritize a balanced diet and practice portion control when needed, especially during weight fluctuations. I firmly stand against strict diets; they've never been part of my
What is your fitness regime? Do you do functional or weight
routine, and I take pride in that. My
training
morning routine typically begins with a
I strongly believe in the significance of functional training, weight
natural concoction—varying between
training, cardio, and yoga, as each serves its unique purpose. It's
lemon water, saunf, ginger or cinnamon
crucial to balance and diversify your workouts to enhance endurance,
water. Avoiding tea or coffee on an empty
flexibility, stamina, and stability. Integrating elements of bodyweight
stomach is a strict rule for me. Following
strength training is beneficial.My approach typically involves
this, I start my day with fruits, treating
dividing my routine across different days. For instance, I dedicate
them as my pre-workout meal. I often
specific days to cardio, weight training at the gym, or solely focusing
joke that fruits are my version of coffee;
on yoga. This structured division ensures I cover all essential aspects
my day doesn't feel initiated until I've had
of fitness, maintaining a well-rounded approach to my workouts.
my morning fruit. 07 | WF INDIA - www.womenfitness.org
Besides physical fitness, how do you take care of your mental wellness? Physical fitness often feels more manageable, but mental fitness poses a greater challenge. As an actor, I constantly face uncertainty and stress, whether working or not. Coping with such situations becomes crucial, and that's where techniques like meditation and focused breathing truly come to my aid. It might sound cliché, but the practice of meditation and intentional breathing exercises significantly impacts my mental state. I've noticed that regular sessions calm me down and help manage anxiety. It's a clear reminder for me that when I feel more anxious, it's often because I've neglected these practices. Being on the cover of Women Fitness India, you are an inspiration for many, a piece of advice you would like to give for someone who aspires to be an actor? My advice is simple: believe in yourself and don't let anyone's opinions or online negativity derail you. It's crucial to strike the right balance between self-confidence and self-improvement. Often, we're drawn towards external allure, the glitz, and glamour, but the real essence lies in shutting out distractions and focusing on personal growth. By prioritizing your craft and self-improvement, the rest naturally falls into place. Lastly, your upcoming projects and plans for 2024? The upcoming year 2024 thankfully looks exciting. I have a film called Dange which should come out in the beginning of the year. It’s directed by Bijoy Nambiar and has Harshwardhan Rane and Ehan Bhat as my co-stars. I have a Marathi film which is also releasing in 2024 called Gharat Ganpati, it’s my first regional film I and I am very excited for that. There are two more lovely things lined up hopefully in the upcoming year about which I will talk when the days are closer.
08 | WF INDIA - www.womenfitness.org
Workout & Fitness
FITNESS APPS:
A Yay or Nay
By Praveen & Maahek Nair
I
n today’s fast-paced world, work-life balance has become a challenge, it is very hard to maintain your fitness along with the increasing demands of a corporate life. The rise of technology benefits in such cases, fitness apps are accessible anywhere. Fitness apps are increasingly popular in today’s time. They help people track and find their workout routines, and inform them what they can do to improve their fitness and nutrition.
09 | WF INDIA - www.womenfitness.org
It can be used for various reasons like obtaining information about health and fitness and any medical issues, providing a list of activities and exercises, keeping track of dietary information, and learning about the fundamentals of nutrition and diet. Etc. e.g. MyFitnessPal is a free app that provides data on the number of calories consumed, along with the number expended daily. Some of the top fitness apps used right now are Nike Training Club, HealthifyMe, OpenFit, Fittr and many more. What are the benefits of using a fitness app? Let’s dig deep and find out!
Easy Diet tracking: For people who want to watch their weight and count calories, this is beneficial for them. Counting calories and tracking your diet has never been more easy. You simply have to enter the food you consumed and the quantity and the app will tell you how many calories you have consumed, some may even calculate the carbs, proteins and fat and tell you the individual count in your food.
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Progress: Tracking Progress:
Many fitness apps provide you with your very own
You can simply monitor all your progress in one place with just one click and back up the data ensuring it never gets lost. For example: You can record your blood glucose levels every time it's measured. You can even track your heart rate and oxygen level ensuring your health. Tracking these numbers will help you keep track of your progress so you know if you are on the right track. Free tips: fitness apps give you informative content on health and fitness, some even provide blogs on various topics in the app. Apps also provide you with guidelines that can help members meet their goals of knowing which direction they should be headed in to stay on track. Some apps provide you with free workouts or exercise ideas that you can turn
fitness coach, you no longer have to go on the hunt for a personal trainer. The Fitness App provides good facilities to maintain your health and fitness and provides coaches at affordable prices, who support you and help you reach your goals.
All in one: A fitness app is your all-in-one health and fitness tool. If you are someone who shy to head to a gym and workout or simply don’t know where to start, this at-home fitness is a good place to begin. Basic Fitness apps provide some exercise for different goals, a comprehensive diet tracker and a calorie counter. Some more advanced Fitness apps will have many more tracking options such as water trackers, heart rate monitors, oxygen trackers, sleep trackers, and much more.
into a routine and plan for your next workout.
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Disadvantages: Wrong Technique: A fitness app cannot teach you the right technique you need to learn or the right posture you need to maintain during an exercise. If you use the wrong posture, it could do more harm than the benefit your app could provide. This is mostly true with apps that don’t provide a good visual demonstration, and the app will not be able to provide real-time feedback on your technique or posture.
Easy to Cheat: Ever noticed someone moving their hand while watching TV to fool their smart watch into thinking their moving? Although technology is fast improving there is no 100% guarantee of its accuracy, and easily fooled, devices cannot always interpret movement correctly.
Isolation: You may feel alone and isolated if you work out with a fitness app. The feeling of isolation will lead to you not wanting to exercise anymore, hampering any progress you make and negatively affecting your mental health. A fitness app cannot provide the motivation and accountability you require to keep your fitness journey fresh and motivated.
Providing wrong info: Apps can provide the wrong information in terms of workout or dietary needs. The issue with following fitness routines on an impersonal app is that we are all unique, and one size fits all may not always be applicable while exercising. Hence, apps that do not use your fitness information, goals and questions to personalize their routines may provide little value.
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Motivation: Not all apps can keep you motivated towards your fitness. You may start today, continue for a few days and leave it aside. Fitness apps fail to keep you engaged and motivated for prolonged periods. Unless you take care and create workout reminders and alerts and heed them, you may forget
There are numerous
or not feel like going through with it since you think there isn't anyone
fitness apps in the
around to hold you accountable.
market and choices you
Boring routine:
should consider. Be
Your exercise can quickly become
careful about the app
boring, and you may tend to leave it. No accountability, cheating on your workouts made easy, isolation, and all the above points make it easy for the app to feel boring and make you look out for something fresh and new. Some apps promise easy workouts to do in minutes, but once you begin, you will
you choose for your fitness journey. If an app doesn't suit you, select a different way of working out as long as you stay active and on track with
quickly find this boring.
your fitness journey. 13 | WF INDIA - www.womenfitness.org
Fitness Tip
Q
uite a few studies have been done on the potential benefits of
retro walking, a common term for walking backward. According to a study, participants who walked backward on a treadmill for 30 minutes at a time over four weeks increased their balance, walking pace, and cardiopulmonary fitness. Other studies indicate backward motion may help those with knee osteoarthritis and chronic back pain, plus improve gait and balance.
14 | WF INDIA - www.womenfitness.org
Pregnancy & Motherhood
5 HACKS FOR BUSY WOMEN To Manage PCOS Symptoms By Neha Sahu, an ISSA certified Nutritionist Insta handle: @lookgoodinpcos
W
e all know diet and lifestyle play a crucial role in managing PCOS symptoms. It directly impacts your hormones and can either make or break them. Consuming a nutrient-dense diet and maintaining an active lifestyle routine consistently is so important especially when you aim to manage the symptoms naturally. All of these can become overwhelming in no time. As much as we know that it is extremely important to build and follow a PCOS-friendly regimen, we also know that doing all of it at once can become very stressful to keep up with, says Neha, an ISSA Certified Nutritionist who herself had battled with PCOS for years.
15 | WF INDIA - www.womenfitness.org
Hacks To Manage PCOS Symptoms Neha shares a few hacks that you can add to your routine without putting too much effort. These hacks don’t need any extra time and can make your life easy. These habits will help you not indulge in those ‘uncalled for’ junk and your hormones will thank you for following these. These hacks are also great for addressing symptoms like weight management and promoting overall wellbeing and quality of life by encouraging hormonal balance.
#1
Be a Master of Meal Prep
You are back from work at 8 pm and too tired to start the cooking from scratch. Sounds like you, right? At such times, you are most likely to either order your food or make a quick useless noodle just for the sake of having dinner. Both the options are not good in the long run and eating too much junk can intensify your hormonal imbalances especially when you already have PCOS and can lead to weight gain and other symptoms. Plan and prepare your meals in advance during less hectic times like weekends. This ensures you have nourishing, PCOS-friendly options readily available, reducing the temptation to opt for quick but less healthy choices. You can chop your vegetables and store them in the refrigerator in an airtight container. You can also cook and store your complex carbohydrate options like quinoa, millets, brown rice, etc You can also prepare and keep your salad jars handy for those quick options to grab. 16 | WF INDIA - www.womenfitness.org
#2
Snack Smartly
It can get too tempting to resist samosa or momos during that 4-5 pm hour of the day in the office. Trust me, most of us easily give up during that hour. To avoid the same, she highly recommends keeping PCOS-friendly snacks on hand, such as nuts, seeds, and pre-cut veggies with hummus. This helps manage blood sugar levels and prevents energy crashes during busy days and you also save yourself from eating that junk composed of empty calories that is not doing any good for your PCOS.
#4
Cinnamon Sensation Here comes my personal favorite most effective hormonal hack for everyone. Adding about 2-4 gm of cinnamon each day can help you balance your blood sugar and may also help improve insulin sensitivity. The best part is you don’t have to do any extra effort or cooking for this hack. “I do it every morning with my oats chia pudding”, she says. You can also add it to your morning coffee or enjoy it in smoothies for that aromatic flavor. She also recommends choosing Ceylon cinnamon with the best quality for daily consumption.
#3
Practice a Good Sleep Hygiene
Going to bed at the same time daily and waking up at the same time is the best thing you can ever learn during a healing journey. It may sound a very cliche advice but you have to trust that it works wonders. It not only encourages hormonal balance but also beats PCOS fatigue. Having said that, establishing a consistent sleep routine isn’t as easy as it sounds to be. Practice good sleep hygiene practices like developing calming pre-sleep rituals like breathing exercises, taking a warm bath, reading a book, etc. basically anything that helps you unwind and relax. Avoid heavy meals or caffeine before bed. Refrain from using blue light and keep your bedroom cool and dark.
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#5
Spearmint Tea Holiness
Yes, Spearmint tea, you can consume this herbal tea despite being busy wherever you are. You don’t have to carry anything extra to your work. It’s just the hot water that you get everywhere and Ta-da! You can safely consume spearmint tea twice or thrice a day. There is research that consuming 2 cups of spearmint tea can lower androgens in women with PCOS. Isn’t that amazing? So what are you waiting for? Grab your cup now! Remember, these hacks are general recommendations, and it’s crucial to personalize them based on your individual needs as you may be allergic to certain herbs and spices. It’s always best to consult with healthcare professionals, such as a gynecologist or a registered dietitian, to craft a plan tailored to your specific conditions.
18 | WF INDIA - www.womenfitness.org
Pregnancy Tip
I
f you plan to start a family in
2024, taking proactive steps
can significantly increase
your chances of successful conception. Craft a personalized roadmap with dietary tweaks, enhanced physical activity, and stress-alleviating practices. Create a fertility-focused diet emphasizing nutrient-rich foods and opt for supplements that can bolster your reproductive health. Scheduling a consultation with a fertility expert can streamline your conception journey, so do not delay.
19 | WF INDIA - www.womenfitness.org
Celebrating Food
7 HOLI
RECIPES To Enjoy on Festival of Colors
“I
believe that the festival of Holi is just not only a Festival of
“
Vibrant Colors but also foods that are a burst of flavours
when you consume them. Especially Crafted & Curated by
Me for you all to enjoy both the Sweet & Savour flavours this Holi
which are both Delectable & Healthy too!!! -Says, Chef Reetu Uday Kugaji Culinary Expert, Mentor, Food Blogger, Hospitality and Food Consultant.
20 | WF INDIA - www.womenfitness.org
7 Holi Recipes To Enjoy Recipe: 1 Pake Hue Kele Aur Singhare Ka Atte Ke Gulab Jamun (Ripe Banana & Water Chestnut Flour Gulab Jamun)
Preparation Time :15 minutes Resting Time of Dough : 5 minutes Cooking Time : 15 minutes Makes : 18 to 20 pieces
Ingredients: ¦ Ripe / Overripe Banana, peeled & mashed, peel discarded- 1 large ¦ Singhare Ka Atta (Water Chestnut Flour) - 1 cup ¦ Organic Jaggery Powder- 1/4th cup or more as desired ¦ Green Cardamom Powder- ½ tsp. ¦ Salt / Rock Salt – 1/4th tsp. ¦ Freshly scraped coconut / Desiccated coconut-2 tbsp. 21 | WF INDIA - www.womenfitness.org
For the Honey Syrup:
For the Deep-frying:
¦ Water- 1 cup
¦ Heat Peanut oil / clarified butter , quantity as required for deep frying, on a medium heat & carefully slide the balls in it , now keep pouring the hot oil over the Gulab Jamun with the slotted spoon.
¦ Honey- 1 cup ¦ Saffron – a pinch ¦ Green Cardamom Powder- 1/4th tsp.
For the Garnish: ¦ Pistachio Nuts, chopped / slivered- 1 tbsp.
¦ With a slotted spoon flip the Gulab Jamun, so that they are evenly cooked, crisp & golden in colour. ¦ Once cooked remove it with a slotted spoon & soak it in the prepared Honey syrup. ¦ Transfer into serving bowls & serve hot / warm garnished with chopped / slivered pistachio nuts.
Recipe: 2 Atte Ke Malpue (Whole Wheat Flour Malpuas) Preparation Time : 20 minutes Cooking Time : 20 to 25 minutes Serves : 8 to10
Ingredients: ¦ Whole Wheat flour -1 cup ¦ Desiccated Coconut-2 tbsp. ¦ Green Cardamom Powder-1/2 tsp. ¦ Milk - 1 1/2 cup / or more /as required for a pouring consistency batter
Method: ¦ In a large glass mixing bowl add the mashed Ripe / Overripe Banana & Jaggery powder Mix well. ¦ Add Green Cardamom powder & Salt. Mix well. ¦ Now add the Singhare Ka Atta. Mix. ¦ Add the Freshly scraped coconut / Desiccated coconut & mix. ¦ Add water / milk as required to prepare soft dough. Do not Knead. ¦ Cover the bowl & let it rest for 5 minutes ¦ Heat water; now add honey, Saffron & Green cardamom powder. Cook until a little thick. ¦ Divide the dough into equal portions. ¦ Moisten your palms with very little water & form small balls
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Method: ¦ In a large mixing bowl add the flour Desiccated ,Coconut& Milk. ¦ Prepare a batter of pouring consistency. ¦ Cover & Set aside for 15 minutes.
To prepare Syrup: ¦ Add water in a pan. Add honey. Stir &let it cook. Add saffron & cardamom powder. Cook until a little thick. ¦ Switch off the flame & set aside to cool it down.
For the Honey syrup:
¦ Now in a pan heat clarified butter. Clarified butter should not be too hot.
¦ Organic Honey -1 cup ¦ Water-1 cup
¦ Ladle spoonful of batter in the clarified butter on a medium flame
¦ Saffron - a pinch
¦ Let the malpua cook on one side
¦ Green cardamom powder-1/2 tsp.
¦ Flip on the other side & cook until reddish & crisp.
¦ Clarified Butter- as required for shallow frying
¦ Remove with a slotted spoon &dip them in the syrup.
For the Garnishing:
¦ Flip & let them dip for 2 to 3 minutes.
¦ Pistachio nuts, slivered / chopped-10
¦ Remove with a slotted spoon, draining the excess sugar syrup. ¦ Serve warm garnished with rose petals, saffron strands, pistachio nuts or nuts of your choice.
¦ Rose Petals, edible, dried- 1 tbsp. ¦ Saffron - a pinch
Recipe: 3 Phool Makhane Ki Kheer (Foxnut Pudding) (Puffed Lotus Seed Pudding) Preparation Time: 10 minutes Cooking Time: 25 to 30 minutes serves: 4
Ingredients: ¦ Makhane (Puffed Lotus seeds, Foxnuts)-1 cup ¦ Skimmed Milk- 1 litre ¦ Clarified Butter (Desi Ghee) - ¼ tbsp. ¦ Green cardamom powder- ¼ tsp. ¦ Saffron- a pinch ¦ Mixed Nuts chopped/ slivered-1/4 tbsp. ¦ Blanched Charoli -2 tsp. (Opt)
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For The Jaggery Syrup:
Recipe: 4
Cook until thick ¦ Hot water: 1/4th cup
Thandai And Gulkand Shrikhand
¦ Jaggery powder-2 tbsp. / to taste
Preparation Time: 10 minutes
For the Garnish:
Chilling Time in Refrigerator : 2 hours Serves: 4
¦ Mixed Nuts chopped / slivered-2 tsp ¦ Saffron- a pinch
Ingredients:
¦ Rose Petals, edible, dried- 2 tbsp
¦ Hung Curds- 1 ½ cup ¦ Gulkand preferably prepared at home- 02 tbsp. ¦ Milk – 1 tbsp. ¦ Buchananialanzan seeds (Charoli seeds/ Chironji seeds), blanched- 2 tsp. ¦ Saffron steeped in a little warm milk- a few strands
Method: ¦ In a heavy bottomed non-stick panheat clarified butter and then add the Fox-nuts. Sauté over a low flame to give it a light golden colour. Remove & keep aside. ¦ Once it cools down , grind 1/4 th of the foxnuts into a fine powder. ¦ In the same pan add milk & bring to a boil. When milk starts to boil add ground foxnuts & cardamom powder. Add saffron when it thickens a little. ¦ Now, add the whole fried foxnuts & cook on medium heat. ¦ Keep stirring occasionally until the lotus seeds are cooked ¦ Add the mixed nuts & mix well. ¦ Remove from the flame; once it comes to the room temperature add the jaggery syrup. ¦ Serve Warm garnished with slivered / chopped mixed nuts saffron &edible dried rose petals.
For the Thandai Mix Powder (Home-made), Blend into a powder: ¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦
Almonds- 4 nos. Cashew nuts-4 nos. Saffron- a few strands Fennel seeds- 1/4 tbsp. Poppy seeds- 1/4 tbsp. Peppercorns, black-4 nos. Cinnamon powder- a pinch Green Cardamom Powder- ½ tsp. Mixed Melon Seeds- 1/4 tbsp. Edible and Dried Rose petals- 2 tsp.
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For the applying: ¦ Vegan Silver leaf (Vegan ChandiKaVarq) - 1 small sheet
Recipe: 5
¦ Saffron strands- 1/4 gm.
Shakarkandi Aur Moongphali Ki Chaat
¦ Almonds, roughly chopped-10 gm.
(Sweet Potato & Peanut Chaat)
¦ Pistachio nuts, roughly chopped – 10 gm.
Soaking Time for Peanuts : 30 minutes
¦ Rose petals (dried &edible): 1 tsp.
Preparation Time : 10 minutes
For the Garnish:
Cooking Time : 8 to 10 minutes Refrigeration Time : 30 minutes Serves : 4
Ingredients: ¦ Sweet Potatoes (Shakarkandi, Ratalu), boiled peeled & cubed- 400 gm. ¦ Raw peanuts with skin washed & soaked in water for 30 mins & pressure cook in salted water until 2 whistles100 gm. ¦ Fresh Pomegranate pearls- ½ cup ¦ Fresh Coriander leaves, finely chopped-1 tbsp ¦ Green chillies, chopped-4 ¦ Red chilli powder- ½ tsp.
Method:
¦ Chaat masala- ½ tsp (Opt.)
¦ In a food processor, add Hung curds and Gulkand.
¦ Cumin powder- 1/2 tsp.
¦ Blend it for 20 seconds.
¦ Rock Salt - to taste
¦ Now add the thandai spice mix powder.
¦ Fresh lemon juice- 1/2 tbsp.
¦ Blend it till smooth.
¦ Sweetened / Unsweetened whisked curds-1 tbsp.
¦ Add milk to adjust consistency.
¦ Tamarind, Jaggery& Date Chutney-1/2 tbsp.
¦ Remove in a glass bowl add charoli seeds, saffron steeped in warm milk andmix well.
¦ Green Chutney -1/2 tbsp.
¦ Chill the shrikhand covered with a cling wrap in the refrigerator for 2 hours.
To Serve: ¦ Serve chilled laced with saffron strands and chandikavarq, garnished with nuts & dried edible rose petals.
Chef Tips: ¦ Instead of a food processor, you may simply whisk the ingredients tillwell blended. ¦ You may add cold milk if required i.e. if the hung curds are too thick. ¦ You may add grated nutmeg, cloves &pistachio nuts in the Thandai Mix Powder, if desired. 25 | WF INDIA - www.womenfitness.org
For the Garnish: ¦ Fresh Coriander leaves (Cilantro), finely chopped-1 /2 tbsp. ¦ Fresh pomegranate pearls -1/2 tbsp.
Recipe: 6 Puffed Amaranth & Aloo Chaat Preparation Time : 10 minutes
¦ Chiwda-1 tbsp (Opt.)
Cook Time : 20 minutes Serves : 4
Ingredients: ¦ Puffed Amaranth- 2 tbsp ¦ Potatoes boiled, peeled, cubed, and fried until light golden & crisp in ¦ Desi Ghee/ peanut oil / - 250 gm, after frying Place on a kitchen absorbent paper. ¦ Red Chilli Powder- ½ tsp. ¦ Chaat Masala Powder - 1 tsp. ¦ Cumin Powder, lightly roasted and freshly ground- 1/4 tsp. ¦ Salt / rock salt -to taste ¦ Lemon Juice- 1 tbsp.
For the drizzling: ¦ Coriander Chutney- 2 tbsp. ¦ Tamarind and Date Chutney- 2 tbsp. ¦ Whisked Curds 1/4 cup + 1 teaspoon sugar)
For the Sprinkling / Topping:
Method:
¦ Pomegranate Pearls- 2 tbsp.
¦ In a large mixing glass bowl add sweet potatoes, peanuts, Pomegranate pearls, green chillies & coriander leaves
¦ Nylon Sev- 2 tbsp.
¦ Add the red chilli cumin powder & rock salt. Sprinkle lemon juice. Mix well.
Method:
¦ Add Sweetened curd, Green & Tamarind chutney. Mix well.
¦ In a large glass bowl add the powdered spices, salt & lemon juice. Mix well
¦ Refrigerate for 15 mins &Serve chilled garnished with coriander leaves pomegranate pearls & chiwda (Opt.)
¦ Add the puffed amaranth & potatoes. Transfer in to serving bowls.
Chef Tips:
¦ Top it with chutneys, sweetened curd, pomegranate pearls, nylon sev & fresh coriander leaves
¦ You may drizzle beetroot flavoured whisked curds
¦ Serve immediately.
¦ Fresh Coriander leaves, finely chopped- 2 tbsp.
¦ You may add cubed cucumber and apples too
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How to puff Amaranth Seeds? ¦ Preheat a high & heavy-bottomed pot over medium flame ¦ Spread a Tablespoon at the time as evenly as possible on the bottom of the hot pot. ¦ The seeds will start popping, Shake the pot so that the seeds do not burn ¦ 1 tbsp of raw amaranth seeds give 2 tbsp. of popped amaranth.
Recipe: 7 Sabudana Bhel (Sago Bhel) Soaking Time of Sabudana : 6 Hours Preparation Time : 20 minutes Cooking Time : 5 minutes
Method:
Serves : 4
¦ Heat peanut oil in a pan, and then add cumin seeds. Let them crackle. Add the Sabudana. Cook stirring it gently until translucent.
Ingredients: ¦ Sago (Sabudana), soaked - 1 Cup
¦ Add rock salt, red chilli powder & Cumin powder. Mix and transfer into a glass mixing bowl. Cool it completely.
¦ Peanut Oil-1 tbsp ¦ Cumin Seeds- 1 tsp. ¦ Rock Salt- to taste
¦ Now add green chillies, Sweet Potato (Shakarkandi), coriander leaves, fried peanuts, Falhari Chiwda (Optional), fresh Pomegranate Pearls, Chaat Masala &lemon juice. Mix well.
¦ Red Chilli Powder- 3/4th tsp ¦ Cumin Powder- ½ tsp. ¦ Green chillies, finely chopped- 2 ¦ Sweet Potato (Shakarkandi), boiled peeled & cubed- 1 small Fresh coriander leaves, finely chopped- 1/4th tbsp.
¦ Now transfer in the serving bowls.
¦ Fried peanuts- 1 ½ tbsp. ¦ Falhari Chiwda-1/2 tbsp (Opt.)
¦ Before serving the Sabudana bhel, drizzle curds , green chutney & Dates &Jaggery Chutney
¦ Fresh Pomegranate Pearls-1/4th tbsp.
¦ Mix well & Serve.
¦ Chaat Masala Powder- ½ tsp.
Chef Tips: You may add deseeded & chopped tomatoes, if desired
¦ Lemon Juice- 1 tsp.
¦ You may sprinkle more falharichivda & pomegranate pearls.
Kindly Note: Since I love consuming Curds I have added it in this recipe usually it does not go in a Bhel.You may skip adding it.
For The Drizzling: ¦ Whisked sweetened curds- 1 tbsp. ¦ Green Chutney-1 tbsp. ¦ Dates & Tamarind Chutney – 1 tbsp.
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Nutrition Tip
N
utritionist Rujuta Diwekar,
in her book 'Indian Super
Foods, has talked about
how adding ghee to your meals can reduce the glycaemic index of food. Especially in winter, when the overall fluid intake naturally drops, ghee can be considered as an excellent source to moisturize and maintain the smooth texture and elasticity of the skin. Starting your day with ghee can cleanse your digestive system and work wonders for constipation.
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Skin Care & Make-up
Celebrity Makeup Artist
Ojas Rajani On 2024 Beauty Trends
M
akeup artist Ojas Rajani, in her recent interview with Women Fitness reflects on her long-standing career in the business of beauty and future hair and make-up trends for 2024.
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You have worked in the Bollywood industry for more than 25 years as an actress, make-up artist, and hairstylist. How would you describe your journey until now? I always call myself destiny’s child my late mom and dad’s blessings from heaven always been my strength and me being a perfectionist by nature and loving what I do made me be who I always wanted to be and God gave me a chance to express my talent into acting as well You are a qualified CA and a make-up artist. Share the series of events that encouraged you to take up the career of your choice. Me being a dreamer from childhood and being a total Bollywood queen inspired me to discover my makeup skills in schooling days but again social taboo made it difficult n being a brilliant student I ended up pursuing my dad’s dream of being a CA but me being a trendy fashionable child never gave up and convinced my parents to send me to the beauty schools of America in Miami to pursue my dream and I made sure I would make them proud in spite of society pressures on them as 27 years ago makeup wasn’t considered a respectable profession but I proved the society wrong in every successful venture was a direct slap on people who tried to pull me down and I was totally 100 percent in my work as I thoroughly enjoyed Hair makeup and costume styling and when I started I was wary welcomed to master my art further in Bollywood and fashion and adverting
Share your family's role in pursuing your dream. Share 5 secrets to achieve success in your passion and job. My family was my greatest pillar of strength who stood by my decision and helped me create my dream to reality without their support I couldn’t have achieved my success story their prayers and blessings are more to credit than my hard work. 5 Secrets to be Successful 1- My success truly is one is hard work and focus 2- Secondly patience and being humble which my parents imbibed in me made me handle toughest situations. 3- Thirdly meditating with my parents manifesting positivity from childhood as we followed Brahma Kumari from my birth time made me a better person and a better artist. 4- Fourthly willing to listen and grow and not be arrogant or high handed has been my unique selling point. 5- Doing Hair and makeup and styling of costumes to image made me stand out among others
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You have worked with several celebrities, but the journey might not have been easy. Share the initial challenges you faced and how you overcame them. Challenges that I faced were only that people Were homophobic in that era and I don’t blame them but I was consistent and fantastic with my work that nothing would shake me up and people boycotting me never made me bitter as my parents would always encourage me to win the same peoples respect which I finally did patient and being humble always helped to be accepted and have immense gratitude. Understanding what my actresses wanted and the director made it easier to create looks that are remembered till today on actresses like Aishwariya, Urmila, Sushmita, Deepika etc. feel humbled. How do you like to kick-start your day? What are the key essentials for healthy skin and hair? Chanting Om Dhwani to listening to Maha mantras makes my day positive and peaceful and detox juices work wonders for my system. Also I love to do yoga for 15 minutes which totally cleanse my mind body and soul The healthiest tip for good skin and hair is sleep for 8 hours bedtime is sharp 11 at night and wake by 6.30 am as it gives my body enough time to detox and recharge and do my skin and hair rituals peacefully. Having my collagen shake with fruit and veg smoothies are fantastic for our skin and hair. Also I allow myself to use vitamin c shots which work fab for skin and hair
Any specific diet you follow and encourage your clients to follow? Pure vegetarian no alcohol no smoking Avoid carbs at night and your last meal should be by 7 pm and your first meal at 10 am allow a 15 hour gap for your body to recharge and you will be fit and fine. Make-up trends that are bound to, dominate in 2024. What’s your favorite lip color? 2024 is seeing a lot of glamorous eye makeup with textures a lot of two tone rosy blushers. A very real life Barbie looks with arched eyebrows and flushed cheeks and lip plumper in peachy and rosy shades. Lots of volumizing mascara as focus point is eyes and much chiseled features as everyone wants to look their fittest so contouring has become a total game changer. Rose gold is going be the favourite shade and lips are plump in corals and candy pink shades overall look is fresh and angelic. Big sexy hair is the hottest trend and sun-kissed highlights hair color is bang on making waves Share 5 hairstyles that will rock the women on the move or screen. Cascading waves and soft waves are rocking the world along with messy pony tails and hairbands are back with a bang Textured hairstyles be it at work or on the screen is very popular straight hair is totally out but lots of layers on the crown area like Jenifer Lopez is the LOOK like Victoria secret angels who look sultry and sexy in their layered haircuts with volume and bounce a total out and out Barbie look. Share your journey as an actor. The best role you enjoyed thoroughly? I have acted in film with Amy Jackson and has been the most memorable as I played myself and styled my own wardrobe to Hair and makeup as well Hair and makeup for Amy Jackson and it gave me so much more confidence to multitask. I also acted in a documentary called BEYOND BOLLYWOOD which was a hit on Netflix I hosted a celebrity chat show; it has made me confident to handle any situation being calm and composed.
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You have worked with Nita Ambani, wife of Mukesh Ambani. Share your expertise as to how you go about deciding on setting each one apart and unique. Best make-up tips for mature skin, do's and don'ts. I have had the privilege to work several times with Mrs. Nita Ambani and Shloka Ambani and I have learnt to multi-task from Nita Ambani who’s a true inspiration. Shloka Ambani is the most humble person I have ever met.My unique style of minimal fuss free makeup and hair has won their hearts and they trust me. ¦
Always remember less is more whether on camera or off camera.
¦
No matter whether young skin or mature skin, the aim is to make your face look youthful and healthy and not caky or pasty the trick is makeup should look like second skin effortless and flawless.
¦
Always use products that are hydrating and blend into your skin.
¦
Do not overdo your eye make rather keep it fresh.
¦
Make sure to blend your face and eye makeup and lips to make it look so real that people envy you.
Your future dreams and plans. My future plans are to make a chain of grooming schools all over the country where personality development and Hair and makeup and confidence is taught as in today day and age there is a lot of pressure on young girls to look perfect all the time and it makes me feel happy to see the world happy.
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March 2024
S
i bh
urbhi Chandna is currently
r Su DNsAelf! r
among the few highestpaid actresses in the
television entertainment industry. The actress has garnered immense fame for herself and won hearts with her performances. She has carved her niche in the entertainment industry, with her talent and hard work. We recently
e N H g A in r e H v C isco d e R On
sat down with Surbhi for a candid conversation.
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Surbhi talks about her journey, her love for food and more as she graces our Women's Day special edit. Surbhi you have been in the industry for over a decade, tell us how you decided to enter the industry, be an actor? My journey into the entertainment industry has been quite a tale of fate, I clearly remembered doing my masters in business studies when I happened to do a small role in Tarak Mehta Ka Oolta Chasma, and a few advertisements here and there but nothing as sort of being an actor or doing acting. I completed my studies went on to do a job which was kind of related to the industry but not acting, but during that time lot of people used to tell me to look for acting and try my luck, so after i quit my job I thought of trying my luck in the industry and 6 months of trying I got my first show “Qubool Hai” as a parallel lead. Being on cover and Women’s day special, who are the women in your life that you look up to? And the kind of woman you aspire to be ? When asked about the women I look up to would most definitely be my mother, she has been an epitome of hard work for me and the way she managed everything for us, be it at home and her work. She is the reason I could follow my dream. From taking me to the auditions and being there for me whenever I needed her, also as a wife she supported my father in his career and was there for him and us.
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In this journey what has been your strength on days of initial struggles and rejections? The biggest support system for me has to be my parents and my sister, from day one my parents have been through my journey, I have always lived with them , they have seen it all with me and they have always told me to complete my studies and then venture into this industry because they knew how unpredictable this field can be so therefore I completed my masters so incase if something doesn't work I have a backup plan and I know that my family is there to support me. Women Fitness India talks about celebrity diets and more, do you follow any special diet? What is your favorite cuisine? I am a punjabi, so as cliche it may sound whatever I eat it directly shows up on my tummy and face *laughs* but at the same as we age we tend to slow our metabolism and therefore we need to take care more of what we eat, I try to follow intermittent fasting when it comes to dieting, and it is working great for me besides that I avoid gluten in my food and prefer having millets and rice rather. When it comes to working out I don't like to work out in the gym , lifting weights is something just not for me , rather I choose to do yoga which I find more comforting. My favorite cuisines , uhmmm I love food and can’t pick one, be it lebanese, south india, Maharashtrian and Goan cuisine I like them all.
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“ I try to follow intermittent fasting when it comes to dieting, and it is working great for me besides that I avoid gluten in my food and prefer having millets and rice rather.
“
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What consists of your fitness routine? Besides physical fitness how do you keep up with your mental wellness When it comes to mental wellness, I try to surround myself with things that make me happy, like being on the set is my happy space , also surrounding myself with people who have a positive outlook towards life is something I tend to do in order to keep myself in healthy mental space, also doing things that keep me happy and positive like reading books playing games anything that relaxes my mind. In 2024 what is your go to mantra when it comes to trolling and negativity around you ? My mantra has always been to avoid and ignore. To be very honest I don't read and look into trolls and negative comments and that's how I have always been . Ignorance is a bliss and that has been my mantra so far in the industry and in life.
Lastly, your Women’s day message for our readers, and thoughts about Women Fitness India Magazine. Womanhood should be celebrated everyday and women should be appreciated for everything they do and thats my message for the readers.
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Obesity & Weight Loss
Weight AND YOUR
Body T
he appropriate weight for an individual depends on various factors, including height, age, gender, muscle mass, and overall health. Determining if your body weight is in a healthy range involves considering various factors, and one common method is to assess your Body Mass Index (BMI).
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Calculate
Other methods to assess body weight
Your BMI:
and health include:
BMI is calculated by dividing your weight in kilograms by the square of your height in meters. The formula is BMI = weight (kg) / (height (m))^2.
Body Fat Percentage: This provides a more accurate assessment of your body composition.
Interpret BMI Categories:
Methods for measuring body fat percentage include
Underweight: BMI less than 18.5
hydrostatic weighing.
skinfold calipers, bioelectrical impedance analysis (BIA), dual-energy X-ray absorptiometry (DEXA), and
Normal weight: BMI 18.5 to 24.9 Overweight: BMI 25 to 29.9
Waist-to-Hip Ratio:
Obesity: BMI 30 or greater
Assessing the distribution of fat around the waist and hips may be indicative of health risks.
Keep in mind that while BMI is a widely used tool, it has limitations. It doesn't distinguish between muscle and fat, and individuals with high muscle mass may have a higher BMI without excess body fat. Additionally, BMI may not be suitable for certain populations, such as athletes with a significant muscle mass.
This ratio considers the distribution of fat around the waist in relation to height. A waist-to-height ratio below 0.5 is often considered healthier.
Remember that achieving and maintaining a healthy weight is not just about a number on the scale. It involves a balanced lifestyle, including regular physical activity, a nutritious diet, and overall well-being. If you have specific health goals or concerns, seeking guidance from professionals is the best approach.
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Weight Management Tip
O
ur body's ultimate goal is to stay alive. As soon as we are being kept from calories, which are the life energy for our bodies, they will do things to survive. Our body knows what foods are higher in energy density, and we will crave those more. Honor your hunger and don’t allow your body to think it's being starved. Eating every four hours is recommended.
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THE GUT:
Role In Body Weight Regulation
T
he term “gut” is often used to refer to the gastrointestinal (GI) tract or digestive system in the human body. The gut is a complex system responsible for the digestion and absorption of food, as well as the elimination of waste. It plays a crucial role in nutrient processing, and maintaining the body’s energy balance, and body weight.
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What comprises the Gut? The gastrointestinal tract consists of several organs, including: ¦
¦
Mouth: Digestion begins in the mouth with the mechanical breakdown of food through chewing, and the action of enzymes like amylase starts breaking down carbohydrates. Esophagus: After swallowing, food travels down the esophagus to the stomach.
¦
Stomach: The stomach further breaks down food through the action of gastric acids and enzymes. It also serves as a temporary storage organ.
¦
Small Intestine: The majority of nutrient absorption occurs in the small intestine. Enzymes from the pancreas and bile from the liver aid in breaking down and absorbing nutrients such as proteins, carbohydrates, fats, vitamins, and minerals.
¦
¦
Large Intestine (Colon): The remaining undigested material passes into the large intestine, where water and electrolytes are absorbed, and the formation of feces occurs. The colon also hosts a diverse community of bacteria known as the gut microbiota. Rectum: The rectum is the final portion of the large intestine where feces are stored before being eliminated.
In the gut, millions of microbes populate, associated with many body functions residing in the digestive tract, including bacteria, viruses, fungi, and other microbes. They play a crucial role in digestion, nutrient absorption, and supporting the immune system. The balance of these microorganisms is vital for maintaining gut health.
Role of The Gut in Your Body Weight The gut plays a significant role in body weight regulation, and its influence on weight gain and loss is complex and multifaceted. Key factors contributing to the relationship between the gut and body weight:
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Digestion and Nutrient Absorption: The digestive system, including the gut, breaks down food into nutrients that the body can absorb. Efficient digestion and nutrient absorption contribute to overall health and can influence weight management. Promoting a healthy gut involves consuming a balanced and varied diet that supports the growth of beneficial bacteria in the digestive system.
Gut Microbiota: The gut is home to a vast community of microorganisms, collectively known as the gut microbiota. These microbes play a crucial role in various physiological functions, including the digestion of certain carbohydrates, the production of short-chain fatty acids, and the regulation of inflammation. Imbalances in the gut microbiota, known as dysbiosis, have been associated with conditions such as obesity. Research suggests that a diverse and balanced gut microbiota may contribute to better weight management. Choosing nutrient-dense foods can contribute to overall well-being and help with weight management.
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Your Hormonal Status: The gut produces hormones that play a role in appetite regulation. For example, hormones like ghrelin signal hunger, while hormones like peptide YY (PYY) and glucagon-like peptide-1 (GLP-1) signal satiety. The balance of these hormones influences feelings of hunger and fullness.
Energy Harvesting: The gut microbiota can influence the extraction of energy from food. In some cases, an imbalanced microbiota may increase energy extraction from the diet, potentially contributing to weight gain.
Inflammation: Chronic inflammation, often associated with an
Dietary Fiber Intake:
unhealthy diet and lifestyle, can impact metabolic
Fiber, found in plant-based foods, is essential for gut health. It
health and contribute to conditions like insulin
promotes regular bowel movements, supports the growth of
resistance and obesity. The gut plays a role in
beneficial gut bacteria, and may contribute to feelings of fullness.
regulating inflammation, and a healthy gut may
A diet rich in fiber has been associated with weight management.
contribute to a lower inflammatory state.
Some studies suggest that the use of probiotics may have a modest effect on weight management, possibly by influencing the gut microbiota and metabolic processes.
Gut-Brain Axis: The gut communicates bidirectional with the brain through the gut-brain axis. This communication influences appetite, mood, and overall well-being. Disruptions in this communication may contribute to overeating or other factors affecting body weight. The relationship between the gut and body weight is intricate and influenced by various factors, including genetics, diet, lifestyle, and overall health. Maintaining a balanced and diverse diet, promoting gut-friendly foods, staying physically active, and managing stress can all contribute to a healthy gut and support
Whom To Consult:
weight management efforts.
If you are experiencing persistent digestive issues, or concerns about gut health, or are interested in a gut analysis, consult a gastroenterologist, a registered dietitian, or a nutritionist with expertise in gastrointestinal health who can offer guidance on diet and nutrition tailored to your specific needs. You can also approach a naturopathic doctor who uses a combination of conventional and alternative approaches to address health concerns, including digestive issues. 45 | WF INDIA - www.womenfitness.org
Women's Day Special
Mallika MEHTA A star in the making
W
hen women are inspired, there sense of belonging, relevance and empowerment, grows far and beyond. The aim of the IWD 2024 #InspireInclusion campaign is to collectively forge a more inclusive world for women.
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To truly include women means to openly embrace their diversity of race, age, ability, faith, body image, and how they identify. Worldwide, women must be included in all fields of endeavour. In recognition of IWD we have covered an interview feature with Mallika Mehta, who is a singer-songwriter and a performer. She got featured on the New York Times Square for her original single.
When did it occur to you that music was an inseparable part of you and would be your future? I was introduced to the world of music very early on. I was about 4-5 years old when I started playing the keyboard by ear and soon after started singing as well. Music always felt right and made me happy, content and in a way completed me. There was always that urge to make my own music, perform and blend my creative side with my musical one. I participated and won a lot of competitions in music all through my school life. After I finished my schooling I automatically began to delve deeper into music. One thing led to another and before I knew it I started singing professionally. You had taken a few lessons in music, one of which was at The Voice Academy in New York. Could you share some input about your learning and experience? Also, how has qualification in marketing from Harvard and Kellogg University helped you in your dreams? One of my very first experiences of musical training was through The Voice Academy in New York City. I learnt a lot from them and thoroughly enjoyed myself. Before that I had never trained with anyone in music. I learnt a lot of music technique, modulation and the basics of music under them. I also recorded my Debut EP, Evolve: The Story of Her in NYC. Marketing has always been of immense interest to me. Marketing is extremely important to any business or individual and I unknowingly would come up with marketing techniques in order to promote myself, my music and my releases. Being able to learn Marketing at some of the most esteemed universities globally taught me a lot. I learnt so much that I didn’t know existed and its definitely helped me achieve my dreams specifically with social media and music releases.
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You are well-versed in five languagesEnglish, Hindi, Punjabi, Gujarati, and Spanish. Has it helped you in your singing skills in any way? Well I have been speaking in English, Hindi and Gujarati since the time I started talking. So, singing in all 3 languages came to me very naturally. I don’t speak in Punjabi and Spanish but I can easily sing songs in them and I’d love to increase the list very soon. It definitely has helped me connect with a wider audience and made my live gigs extremely fun, not only for the audience but also for me.
What challenges did you encounter when you set out to pursue your dreams? Also, how did you overcome them? I think one of the biggest challenges for a singer is to be able to get their music heard. The number of singers releasing music is only increasing day by day but the audience size stays intact. My first 4 releases were in English and to be able to find the right audience in India seemed hard at the time but as soon as it found its audience the songs did well. I think one of my most loved songs even today is my first one ‘War Solo’. People who have heard it have dropped in messages and emails telling me how much they love it. Well what I did to overcome this was just sing more and create more. I kept creating new music and reaching out to people, sharing my music with them. People began to hear my music and share it with their friends and just like that people got to know who I was and what I did. It’s a never-ending journey to be honest. With every project and every release there will always be butterflies but then that’s the thrill of it.
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Which was the first song you wrote and sang? How did it contribute to your personality? Share the role of family and friends in your growth. ‘War Solo’ was the very first song I wrote, composed and released. It’s a one-sided love story where a young girl falls in love but is left fighting the war solo. It’s now also a part and the first chapter of my EP, Evolve: The Story of Her. ‘War Solo’ made me realize that I really enjoyed songwriting and storytelling. A lot of people who heard the song told me that they connected with the lyrics and that made me feel powerful and excited to write more songs and tell more stories. Stories people would feel, connect and heal with. I belong to an extremely open minded and modern Gujarati family and my parents have always been incredibly supportive. I would’ve never been able to do what I’m doing or been where I am without their love and undying support. I remember, with the release of ‘War Solo’ came in a lot of love, excitement and cheering from my friends. They were so thrilled that I was releasing an original and I always make it a point to make them hear all my originals before I officially release it for the rest of the world.
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You have been honored with the title of ‘Adele of Mumbai’, congratulations on the same. 5 qualities according to you that have contributed to achieving your dream. Thank you so much. Incredibly humbled to have received that title. It’s a part of me. The 5 qualities that contributed to achieving my dreams would be ¦ ¦ ¦ ¦ ¦
Resilience Perseverance Confidence Hardwork Passion
Your single, ‘But Tonight I Wanna Cry‘ is a popelectronic song released on September 21st, 2022, and featured on the Nasdaq Billboard at the New York Times Square! Share your experience. Ah! That’s larger than a dream come true. Being featured on the Nasdaq Billboard at the New York Times Square was definitely a massive reassurance that I was on the right path. It brought in so much self-confidence, self-love, validation, pride and more. I think a lot more people started knowing who I was and began listening to my music after they found out about this feature. It’s a feeling I will always cherish and savour. Share a day in the life of Mallika Mehta. How do you like to kick-start your day? Any fitness regimes you follow for your musical career?
Any specific food to include or exclude in your diet specific to your career and vocal health?
My day starts with a cup of black coffee. Every day looks very different but one constant is listening to music and rehearsing my set. I usually work on brand deals and collaborations through the day and have events to attend on most nights. I am very close to my family and friends so I do spend a significant amount of time with them as well. When I am rehearsing my set I usually always am walking around and moving around just like I would on stage to maintain the same stamina. With regards to fitness, I prefer swimming over any other form of workout but around important and lengthy performances I like to hit the gym to increase my stamina while on stage.
I have incorporated a lot of hot water in my diet since the past few years. It can be in any form, I usually have black coffee and herbal tea round the year. But closer to gigs and performances I have hot water with honey to moisturize my vocal chords. I am more careful particularly during gig season. I completely stop ice, ice cream and anything that would trigger my throat and include warmer food items that soothe my throat like teas and soups.
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How do you decide your dress code and make-up for a concert? Well I love dressing up and enjoy doing my own makeup. Most of my stage looks are bold and black. I believe it makes an impact. I tend to experiment with makeup and accessories. That’s what adds colour to my look. If I’m working with a MUA I take suggestions and play around with bold liners and coloured eye looks. Message for your fans and followers? Thank you so much for always showering the love and support that you do. I wouldn’t be where I am without the fans. You are the reason why I keep making music and experiment with my craft. Thank you for loving all my music and I promise there is a lot more in store for you! Women Fitness has selected you as a representative for International Women's Day. Please share your message for women all over the world. I am truly honoured. Thank you so much for recognizing what I do. Women are incredibly powerful and most are perfectionists. If they put their heart, mind and soul to something they can do wonders. Keep dreaming and believing in yourself, success will follow. Women can do anything and excel at it, let’s prove it in the years to come!
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Yoga & Healing
Watch Out! BEFORE CHOOSING
A Yoga Retreat
A
Yoga retreat allows you to step into a place – mentally, emotionally, spiritually – where you are fully present with yourself. It is important to identify first what it is you would be retreating from. You would be retreating from your daily routine, your work, and all your other commitments and obligations. For a few days (could also be weeks), you would be in a secluded location, one that allows you to be in direct commune with nature and/or culture.
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7 Tips to Follow Before Choosing a Yoga Retreat When choosing a yoga retreat you need to consider your needs and intentions and do your research beforehand to avoid ending up on a retreat that doesn’t match your experience level, requirements, or expectations.
Reason Behind Opting for a Retreat To know how to choose a yoga retreat that is perfect for you, first, you must consider your reason for going on the retreat. If you don’t know your “why” you might book the first retreat you come across, which might not be actually what you want or need. For example, there may be better choices than a jam-packed adventure retreat if you seek a peaceful break where you have lots of time to self-reflect. Look for answers to questions for example, what is calling you to go on a yoga retreat? Do you want to connect to nature or your spiritual side? Do you want to deepen your yoga practice and learn more about it? Or do you want a pampering escape where you can relax without being hassled?
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Your Dream Location: Aside from having a specific intention, many people go on a yoga retreat to combine their love of yoga and travel. Retreats are often held in beautiful or spiritual locations.
Check The kind of Yoga Taught: There are so many different types of yoga, some of which differ significantly from one another. Thus, be sure to
Bear in mind that your intention might
confirm the style of yoga taught with the
determine your location. For example, if
retreat organizer before booking.
you’re seeking a silent retreat, choosing a remote, secluded place in the mountains is a natural choice.
While trying new yoga styles is always great, a retreat may not be the best place to start. That being said, many retreats
Also, remember to check the weather for the
offer a combination of different styles.
destination you plan to visit to make sure you
This is an excellent way to practice your
don’t accidentally end up on a tropical island
favourite one while testing out others.
in the middle of the monsoon!
This way, if you decide Kundalini Yoga
Ask yourself if you are more of a beach
isn’t for you, you can just attend the
person or a mountain person. If you like to
Ashtanga classes without feeling like
enjoy the culture, arts, and nature then a place
you are missing out.
like Rishikesh is the best for you. If you are a beach person then someplace like Goa is the best suited for you. It depends on what you prefer and a place that will suit your body in the best way possible. 54 | WF INDIA - www.womenfitness.org
Suited to Your Level Of Experience: Although the majority of yoga retreats cater to all levels, you can find some that are designed for beginners, experienced practitioners, or even yoga teachers. Be honest with yourself about your level of experience, you’ll have a better time on a beginner’s yoga retreat if you’re relatively new to yoga. If it’s your first time, check out our tips for going on your first yoga retreat.
How Sociable You Want To Be: Some people think of yoga retreats as a way to spend time alone and connect with their inner selves. Others see it as a fun way to meet like-minded people or a safer, more social way to travel solo. Because these two visions are drastically different, ensure your chosen retreat matches how sociable you want to be if you’re heading to the retreat solo. For example, if being in big groups makes you anxious, you might feel more comfortable at a small group retreat without pressure to join additional activities or excursions. On the other hand, if you’re an extrovert, you may struggle at a silent retreat or one that doesn’t focus on cultivating a social atmosphere. 55 | WF INDIA - www.womenfitness.org
Check The Retreat Facilities & Activities
Check Reviews Before Booking
You can find yoga retreats of all budget
yoga retreat, checking the retreat reviews is a
and intensity levels. So understanding
must!
what is important to you regarding the facilities and activities offered is an essential aspect when it comes to knowing how to choose a yoga retreat.
Finally, if you’re wondering how to find a good
The best way to get a sense of what a retreat is really like is from what past attendees have said about it.
Are you looking for an all-inclusive luxury wellness retreat where you stay on-site with all meals included and use various facilities like a swimming pool and spa? Do you prefer to attend daily yoga and meditation sessions only and have the rest of the day to use at your leisure? If choosing an all-inclusive retreat where food and accommodation are included, make sure you know what to expect. Some budget yoga retreats may only offer shared dormitory accommodation, which might not be suitable if a private room is important to you. Some retreat centres may give guests access to a kitchen which can be very handy if you want to save money on eating out. In addition, many yoga retreats offer a vegetarian or vegan menu only, and some may not serve alcohol. In general, retreat catering is geared towards nutritious, clean eating. If you want to use this time to indulge and check out the local cuisine, you might prefer a retreat that offers more meal-time freedom. 56 | WF INDIA - www.womenfitness.org
Yoga Tip
F
orget the stereotypical images of people sitting cross-legged to meditate; for most people, that position can be uncomfortable — and distracting. What’s most important is to find the meditation position that’s most comfortable for you. You don’t need to force yourself to sit up too straight. If you’re too upright, your mind will be too uptight. The ideal meditating position for most people is somewhere in between sitting in a chair or on a sofa or couch, arms, and legs uncrossed, feet flat on the floor, and a cushion or rolled-up towel underneath the backside so that the back is naturally upright.
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Shopping
It is the season
TO LOVE And Pamper! I t's time for Valentine's Day to shine, and we're here for all the Valentine's Day nails, romantic movies, and themed Starbucks drinks. But before you start gathering your crafting supplies to make a custom candy jar, cross off the most exciting line item on your list: gifts!
The following is the ultimate list of Valentine's Day gifts for whoever you want to treat. Whether they're into skincare, cozy clothes, cheesy stuff, or custom creations, we have it.
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CHOSEN Self Love starts with Self Care! And skincare tops the list when it comes to taking care of yourself. And before you wonder where to start, we have made it super simple and timeeffective for you by putting together the simplest self-love kit for great skin, with added perks for the hair. With high-performance, scientifically proven, safe, and effective products from CHOSEN® , it is time to show some serious self-love to yourself. You know you deserve to! Where to shop: www.chosenstore.in
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KAHVA This Red Bandhej Suit emerges as the perfect Valentine’s gift, encapsulating the rich cultural tapestry of India. The vibrant red hue, symbolizing love and prosperity, transforms it into an ideal choice for special occasions. The ethnic charm exuded by Bandhej, meticulously crafted by skilled artisans, enhances the ensemble's allure. However, the true masterpiece lies in the handembroidered motifs, showcasing Indian artistry through intricate stitches. The classic straight-cut kurta with a flattering silhouette, paired with a matching churidar and a contrasting orange dupatta, completes the ensemble, making it a timeless and culturally significant expression of love for Valentine’s Day. Where to shop : www.kahva.in
ARVINO The Textured Heart Earring from the Arvino Affordable Luxury collection stands as the perfect Valentine’s gift, seamlessly blending style and glamour. Its water-resistant premium plating ensures enduring elegance, making it a versatile accessory for any outfit. This exquisite piece not only reflects sophistication but also signifies a commitment to lasting beauty. The intricate design, coupled with affordable luxury, adds a touch of romance, promising to elevate the wearer's aesthetic. As a symbol of enduring love and impeccable taste, this earring embodies the essence of a perfect Valentine’s gift—fusing fashionforward allure with timeless sentiment. Where to shop: www.arvino.co
INDULGEO Cera Range: The Cera Range emerges as the perfect Valentine’s gift, offering a transformative skincare experience in a convenient and adorable pouch. This trio, featuring Cera Cleanse, Cera Moist, and Cera Body-Wash, revolutionizes your skincare routine. Cera Cleanse gently purifies, revealing a revitalized complexion without irritation. Cera Moist ensures enduring hydration, leaving your skin smooth and supple. The invigorating Cera Body-Wash deep cleanses, hydrates, and energizes, promising a refreshing day. Dermatologist-tested, these products are a skincare essential, promising a radiant, healthy glow from within. The thoughtful blend of effectiveness and convenience makes the Cera Range an ideal and pampering Valentine’s Day gesture. Where to shop : www.indulgeoessentials.com
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