Dr.Nikita Suresh, Bangalore Videos

Gene test 🧬 Review(Not an Ad)I did a nutrition & fitness gene test. The results are in-depth & insightful. It is an extensive report so I’ve only covered a few points in the reel. 📌Use code NIKITA20 for 20% off on your tests. Book at www.xcode.in 🔎The nutrition report covers a wide range from eating & snacking behaviour, macros and weight gain/weight loss tendency, taste preferences, vitamin and mineral levels. It also includes alcohol and nicotine dependency and bone mineral density.🔎The fitness report covers endurance, aerobic capacity, joint strength, muscle mass, muscle damage,recovery, response to exercise, exercise motivation, behaviour and much more….This is only to help you gain more insight into your body. It is not a tool for medical diagnosis.🌟 A lot of people assume that they need a high protein diet or they need to do only high intensity workouts or just cardio to see progress in terms of weight loss, fat loss , better energy levels etc Everybody’s needs are different some can do high intensity, for some it’s stressful . To achieve best results always club these reports with blood test reports/ health screening/ body composition report.If you are feeling stuck with your progress or if you are working with a nutritionist then this report will surely help plan an in-depth diet plan tailored exactly to you. The discount code is purely for your benefit. I do not get any commissions. I got the test done for myself and found it useful and decided to collaborate and get the code for YOU 💕 #genetics #nutrigenomics #genetesting #xcode #nikynutrition #nutrigenetics #genetictesting #dnadiet #dnatest #fitdiet #fitnesstest

Option D, lock kar diya jaye? 🤔Just when you are about to finish a workout rather than focussing on the set does your mind wander into what to do next ? ⁣⁣[Workout , post workout , fitness , fit woman , fit girl , fit fam , fit india , fitness reel , post workout meal]⁣#fitindia #bangalore #postworkoutmeal #postworkout #fitnessreels #postworkoutfun #fitnessmotivation #fitgirlsinspire #fitwoman

Crackers 🌱 Full recipe ⬇️⁣✔️ Naturally gluten free & vegan⁣✔️ Rich in fibre & protein ⁣✔️ Healthy snack - heart healthy, diabetic friendly and perfect for those mid evening crunchy cravings during your fitness/ fat loss journey. ⁣⁣Recipe ⁣•Wash & soak 1 cup masoor dal/red lentil for 2 hours.⁣•Drain and add 1 tbsp extra virgin olive oil, 1 tsp red chilli powder, 1 tsp red chilli flakes, 1 tsp salt and 50ml water. ⁣•Blend until creamy. Transfer onto a baking tray lined with parchment paper. ⁣•Bake in a preheated oven at 180C for 20 minutes then use a butter knife to draw lines and continue baking for another 20 minutes. ⁣•Enjoy with a side of hummus, guacamole or your favourite dip 🤤 ⁣⁣I’ve used organic red lentils, organic red chilli powder and cold pressed extra virgin olive oil from Conscious Food ⁣⁣“My Health, My Right,’ is not just about the right of everyone, everywhere to have access to quality health services but also access to safe drinking water, clean air, good nutrition etc.⁣This WORLD HEALTH DAY let’s embrace our right to good health, one nutritious meal at a time. ⁣⁣⁣#NikyNutrition #ConsciousFood #WorldHealthDay #WorldHealthDay2024 #MyHealthMyRight #healthysnacks #bakedsnacks #lentils #veganprotein #vegetarianrecipes #vegetariansnacks #fitsnack #fatlossrecipes #diabeticsnacks #hearthealthy

Women this is for you.⁣For strong 🦴 include these 3 nutrients: ⁣⁣1. Calcium - milk and milk products, ragi , tofu, lady’s finger, orange, spinach , broccoli, soy milk, whey protein ⁣⁣2. Vitamin D - fortified foods, whole egg, mushrooms and the best source is to get at least 10 minutes of sunlight exposure. ⁣⁣3. Protein- meat, eggs, fish , milk, yoghurt and plant based sources such as legumes, millets, quinoa, amaranth, plant protein powder.⁣⁣⁣⁣This women’s day remember to #PutYourselfFirst and Make the Rightshift in your diet for a healthier YOU.⁣⁣⁣HAPPY WOMEN’S DAY 🫶🏼⁣⁣⁣⁣⁣#NikyNutrition #RightShift #MakeTheRightShift #womensday #bonehealth #osteoporosis #womensweek #womenhealth #womenshealth #womenshealthmatters #healthtipsforwomen #calcium #menopausesupport #protein ⁣⁣#nutrientsforwomen #VitaminD ⁣⁣#womenshealthweek

Want to increase your protein intake? Here’s a simple & easy to make, high protein meal. 30g protein per serving!! Perfect meal to complement your fat loss journey 💪🏼 For best results always remember 👇🏼- Consistency - Portion size - Balanced meals - Not just calories , macros matter !PS : Increase quantity as per your needs and goals. If you are on a bulking plan you will need more carbs and calories. Hope this post is helpful 🧡⁣⁣.⁣⁣⁣⁣.⁣⁣⁣⁣[ healthy , fit meal , healthy meal, fat loss, high protein meals , menu planning, meal prep ] #NikyNutrition #nutritionist #bangalore #indianfood #bangalorenutritionist #balancedmeals #indiancuisine #indiandiet #indianmeal #healthyfood #indiancooking ⁣ #fitindian #fitindia #fitmeals #highproteinmeals #portioncontrol #caloriedeficit #portionsize

One pot lentil meal - 2 ways Winter is the time for warm & cozy meals. This plant based recipe is not just filling and balanced but the blend of spices also helps strengthen your immunity 💪🏼 ⁣👩🏼‍🍳Organic Mix dal, Unrefined organic sunflower oil and organic, unpolished, pesticide free brown basmati rice from @OrganicTattva Goodness of #BharatKaAsliSwaad in your homes ⁣🍲Method: 1. Rinse 1 cup mixed dal and keep aside. 2. Heat 1tbsp sunflower oil on medium heat. 3. Add 1 chopped onion,1 medium carrot chopped and sauté. 4. Add 4 garlic cloves, 1 tsp cumin powder and 1 tsp turmeric powder. Mix well. 5. Add 4 diced tomatoes. Cook till soft. 6. Add the lentils with 3 cups water. 7. Add salt & chilli powder. 8. Pressure cook for 4-5 whistles. 9. In the mean time set another cooker for brown rice.(rinse & soak rice for 20 minutes prior) (1:2 rice & water) 10. Once the lentils are cooked. Garnish with lightly sautéed spinach , chilli flakes and pepper. Enjoy the wholesome soup as it is or pour it over brown rice for a heart healthy meal 🧡🌱 ⁣‼️ Eating clean is important but it’s difficult to know the source. I was happy to come across these products and give them a try. They are available on Amazon if you’d like to order. Organic Tattva follows sustainable farming practices, work with farmers and the products are tested for 186 pesticides, no chemical fumigation and only CO2 chamber fumigation.⁣ #NikyNutrition #OrganicTattva #nutritionist #bangalore #indianfood #bangalorenutritionist #balancedmeals #indiancuisine #indiandiet #indianmeal #healthyfood #indiancooking #vegetarianprotein⁣ #portioncontrol #vegetarianmeals #onepotrecipe #onepotmeal #plantbasedrecipe #lentilsoup #winterrecipe

This is Chiratta Puttu or steamed rice flour in a coconut shell. ⁣Here she’s used red rice flour as a healthy alternative to white rice and adding a side of pulses helps balance this meal. This is a very common breakfast in Kerala and my favourite ❤️ ⁣⁣Recipe:⁣1. Sprinkle light salt water to red rice flour/puttu pudi ⁣2. Mix well until you get a soft texture with no lumps. Keep side for 3-4 minutes.⁣3. Meanwhile set a pressure cooker. ⁣4. When it starts streaming prepare the coconut shell.⁣5. Take half the shell. 1st layer add grated coconut followed by half inch flour and then again coconut and continue till shell is filled. End with coconut layer.⁣6. Cover with the other half of the shell.⁣7. Place it on the cooker nozzle. ⁣8. Steam for 3-4 minutes. ⁣9. Take out the coconut shell and shake the shell upside down onto a plate. ⁣10. Serve hot with kadala(channa) curry. ⁣.⁣.⁣.⁣⁣⁣⁣⁣#NikyNutrition #nutritionist #bangalore #indianfood #bangalorenutritionist #balancedmeals #indiancuisine #indiandiet #indianmeal #healthyfood #indiancooking #vegetarianprotein⁣ #portioncontrol #vegetarianmeals #keralafood #keralacuisine #keralarecipes #keralareels

Healthy guilt free indulgence that doesn’t deviate from your fitness goals and is sugar free, high in protein and plant based.Check out this Kesar Kulfi made with just 2 ingredients : Almond milk and kesar kulfi plant protein from @fastandup_india ⁣🚨 There’s a Black Friday sale on currently until tomorrow and it’s 50% off on plant protein. Here’s your chance to give it a try! ⁣During sales and post the sales you can use code BNN15 for additional discount www.fastandup.in⁣⁣💚Recipe: ⁣- Pour 200ml milk in a bowl ⁣- Add 1 scoop kesar kulfi plant protein -1 scoop has 26g protein❗️⁣[Optional - add crushed pistachio and few saffron/kesar strands]⁣- Pour into a kulfi mould or matka & freeze overnight.⁣ Enjoy the creamy, smooth mouthwatering kulfi 🌱 🤤⁣.⁣#NikyNutrition #FastandUpPartner #PackedWithPlantPower #FastandUp #NutritionThatPerforms #FastandUpFitSquad #FitReels #FoodReels #FoodReelsIndia #RecipeReels #Highprotein #plantbasedprotein #proteinrecipe #healthysnacks #healthydesserts #indiareels #fitsnack #nutritionist #highproteinrecipes

Is this you?🫵🏻 Do you feel you eat healthy but don’t lose weight ? Not getting “toned” or not seeing any results? ⁣I’m proud of you for eating healthy and making better food choices but If you feel this way, then check your portions.⁣You are on the right path but you should know that even healthy food eaten in large quantities becomes unhealthy. ⁣Even home cooked food can be higher in calories and you may over consume calories without realising. ⁣For weight loss / fat loss - calories , portions and macros matter ! ⁣You need to be in a calorie deficit. ⁣The meals need to be balanced with carbohydrates , protein and micronutrients. ⁣Here ⬆️ both the meals are balanced meal plates that have the same items but in different quantities. ⁣Even a small addition of extra grated coconut makes a difference. That one “extra bite” counts!⁣⁣PS : Portion sizes aren’t the same for all. This is just an informative video on how healthy meals can also be higher in calories. ⁣Hope this post is helpful 🧡⁣⁣.⁣⁣⁣⁣.⁣⁣⁣⁣#NikyNutrition #nutritionist #bangalore #indianfood #bangalorenutritionist #balancedmeals #indiancuisine #indiandiet #indianmeal #healthyfood #indiancooking #vegetarianprotein⁣ #fitindian #fitindia #fitmeals #highproteinmeals #portioncontrol #vegetarianmeals #caloriedeficit #portionsize

This is not healthy if it’s taking away your joy 🤩 ⁣Exercise to make your life more enjoyable, not to take away what you enjoy. ⁣⁣It’s not healthy to have an obsession about how you look, wanting fat loss, gaining muscle , 6 pack abs etc if it has no room for things that bring you joy. ⁣Follow the 80:20 approach. ⁣80% eat right & exercise ⁣20% for socialising , for foods you enjoy, for travelling & for activities you enjoy. ⁣This will be sustainable and lower your chances of weight bouncing back or binge eating. ⁣⁣However if you are genuinely happy following a strict routine or have a specific goal/competition and that requires you to avoid socialising , it’s absolutely fine ❤️⁣⁣If you agree with a balanced lifestyle approach drop a 💪🏼. For consultations/to learn a sustainable diet approach drop a comment with a 🍎and I will get in touch. ⁣.⁣.⁣.⁣#NikyNutrition #nutritionist #bangalore #indianfood #bangalorenutritionist #balancedmeals #healthyfood⁣ #fitindian #fitindia #fitmeals #portioncontrol⁣ #balanceddiet #balancedlifestyle #sustainablediet #sustainablelifestyle #8020lifestyle ⁣

Food,whether it’s with family or with friends; something so simple that brings people together.⁣Food helps people understand different cultures.⁣Food is an integral part of celebrations and festivals. ⁣⁣Whether it’s a good day or a bad day.⁣Food is a mood booster that brings joy.⁣Food satisfies hunger and makes us content.⁣⁣Whether it’s to make you fitter,stronger.⁣Whether it’s for fat loss or weight loss.⁣Healthy food makes life better. Makes you healthier and happier. Food is nourishment.⁣⁣Whether it’s eating out at a restaurant or cooking together, sharing food is an experience, a conversation starter and a good idea for a first date ;)⁣Food makes our soul happy.⁣Food is the universal love language that everyone understands ❤️⁣.⁣.⁣.⁣#NikyNutrition #foodismedicine #foodislove #foodislife #foodishappiness #healthyfood #foodlover #foodreels #bangalore #nutritionist #healthyeating #mindfuleating #gratitude #lovelanguage #indiancuisine #globalcuisine #fitmeals

Are you always watching what you eat?⁣Following a strict routine ? Feel stuck?⁣Feel like you are not making any progress and nothing you do is enough ? ⁣⁣Girl, hang in there. ⁣You have no idea how you are going to transform inside out.⁣You will be fitter, stronger and healthier. ⁣Your energy levels will be better.⁣Your mood will be better. ⁣⁣You will succeed.⁣Continue to do what you are doing. ⁣Discipline over motivation.⁣Don’t lose focus.Trust the process. ⁣I’m with you 🧡⁣.⁣⁣⁣⁣.⁣⁣⁣⁣#NikyNutrition #nutritionist #bangalore #indianfood #bangalorenutritionist #balancedmeals #indiandiet #healthyfood ⁣ #fitindian #fitindia #fitmeals #highproteinmeals #portioncontrol⁣ #mentalhealth #watchwhatyoueat #stayfocused #trusttheprocess

Full recipe ⬇️ 3 ingredients only! ⁣High Protein , Plant based -No bake , no dairy , sugar free. ⁣⁣⁣Method (Makes 8 squares)⁣1. In a bowl mix 100g peanut butter.⁣2. Add 2 tbsp almond flour.⁣3. Add 2 scoops plant protein (I used strawberry blast flavour from @fastandup_india for the berry flavour) ⁣⁣🔹PS : Fast&Up turns 8 and for their biggest birthday sale they are offering 50% off on all products today. STOCK UP, SHOP NOW!! You can also use code BNN15 for additional discount & win some exciting goodies 🔹⁣⁣4. Mix well to make into a dough. ⁣5. Line a square pan with parchment paper and press the dough into the pan. ⁣6. Optional : To make the chocolate layer ( Mix 4tsp coconut oil with 4 tsp cocoa powder, to make it sweet add sweetener of your choice) ⁣7. Sprinkle sea salt or crushed nuts/berries/raisins. ⁣8. Freeze for 15 minutes. Slice using a warm sharp knife.⁣9. Enjoy the soft chewy squares as a healthy dessert or a fit snack during your fat loss or firness journey💪🏼⁣⁣TIPS:⁣You can swap peanut butter with any nut or seed butter.⁣If the butter is too thick add some hot water to make the consistency slightly runny. ⁣Almond flour can be swapped with oat flour however this will require additional water to make the dough. ⁣⁣⁣⁣⁣#nikynutrition #fastandup #foodreels #recipereels #fastandup_fitsquad #foodreelsinindia #proteinrecipe #healthysnacks #healthydesserts #indiareels #fitsnack #nutritionist #bangalore #foodreels #highprotein #highproteinrecipes #fitdessert #guiltfreedessert #FastandUpPartner #plantbasedprotein #veganprotein #veganrecipes #veganproteinbar #plantbasedrecipes

Food for kids. ⁣National Nutrition Month special : Kids Nutrition ⁣⁣Kids meals need to be healthy but they also have to look good, be colourful, presentable and taste good. ⁣Their energy requirements are high, they need to focus in school, have energy for sports and other physical activities.Nutrition plays a huge role in their growth and future health. ⁣⁣Eating fruits and vegetables is probably not as easy choice for a kid. ⁣The best way is to sneak them into the meals. ⁣Fruits made into healthy ice creams with nut butter and milk. Popsicles, kabobs/fruit sticks, fruit rainbow etc are ways to make it presentable. ⁣Vegetables can be grated and made into vegetable tikki like beetroot tikki and can also be made with gram flour and paneer to make it a balanced meal. ⁣DIY Rice paper rolls,paneer/tofu and veggie wraps and sandwiches are well balanced meals for kids as well. ⁣⁣Common Indian food like roti, idly, dosa etc can be made by mixing flours. Ragi idly, millet dosa , multi millet roti , greens stuffed parata are great ways to increase their iron and calcium intake. ⁣⁣Healthy fats from nuts and seeds , energy balls, chikki, home made laddoo. ⁣Hummus with baked nachos. Home made chaat are interesting and easy to make snacks for kids.⁣⁣Kids meals don’t have to be boring! ⁣Small portions but big on nutrition. ⁣⁣#nikynutrition #nationalnutritionmonth #kidsnutrition #nationalnutritionweek #kidsnutritions #kidsmeal #nutritionist #bangalore #indianfood #bangalorenutritionist #balancedmeals #indiancuisine #indiandiet #indianmeal #healthyfood #indiancooking #vegetarianprotein⁣ #highproteinmeals #foodforkids

“How do you get the motivation to workout daily?”⁣ ⁣I hear this often.⁣I don’t! It takes a lot of convincing myself to finally make it.⁣Discipline > Motivation ⁣⁣I just get it done.⁣But the joy,the feeling after a workout, I can’t express. ⁣Motivated or not, be disciplined.⁣Discipline is what will help you reach your goals. ⁣Whether it’s better physical health, mental health, fat loss, muscle gain, leaner, fitter, stronger etc ⁣Show up and get it done 💪🏼⁣⁣YOU CAN 🧡⁣.⁣⁣.⁣⁣#NikyNutrition #fitterhappierhealthier #fitnessmotivation #nutritionist #fitindia #bangalore #nutrition #dietician #bangalorenutritionist #fitnessreels #fitreels #fitlife #fitnessgirl #getfit #fitlifestyle #bangalorenutritionist #fitindian

How to eye ball your portions and make a healthy balanced meal plate 🍽️⁣⁣You do not have to always measure your food to eat healthy !⁣If you are out and don’t know how much to eat, you can eye ball your serving sizes.⁣Just remember- ⁣1. Choose your carbohydrate source- whole grains/ millets/ quinoa ⁣2. Choose your protein source- plant based like beans/tofu or non vegetarian/dairy based like paneer ⁣3. Choose your fat source- it can be a side of nuts or avocado in a salad bowl, grated coconut , ghee/oil⁣4. Micronutrients- from vegetables , try to include a variety over the week with green leafy vegetables, root and non root vegetables ⁣A balanced meal plate helps with better blood sugar control, avoid excess calorie intake, feeling of fullness & less hunger. Also helps with fat loss. Hope this post is helpful 🧡⁣⁣.⁣⁣⁣.⁣⁣⁣#NikyNutrition #nutritionist #bangalore #indianfood #bangalorenutritionist #balancedmeals #indiancuisine #indiandiet #indianmeal #healthyfood #indiancooking #vegetarianprotein⁣ #fitindian #fitindia #fitmeals #highproteinmeals #portioncontrol

Nutrients important during pregnancy.⁣You have always heard that you need to eat more, but eat more of what? ⁣Also remember that you don’t need to eat for 2, yes you have to increase calorie intake slightly but that’s only in the 2nd and 3rd trimester. The first trimester you can continue your usual intake.⁣Protein needs also increase by approx 10-20g per day only in the 2nd and 3rd trimester.⁣Include a balanced diet with a variety of foods for optimal health of mother and baby. ⁣Iodine, folate and other nutrients are important for development of the brain and deficiency can cause loss of some parts of the brain or an underdeveloped brain. ⁣⁣Please do not use pregnancy as an excuse to overeat or binge on high calorie junk foods. ⁣You can also exercise. If you had a fit lifestyle prior to pregnancy please continue staying active. If you weren’t then do walking or swimming . Please do not try anything new and also make sure to get a clearance from your doctor. ⁣There are many who are conscious about weight gain- please do not under eat or over exercise for healthy growth of the foetus. A weight gain of 10-12kgs is normal. ⁣Drop a comment if you have more queries. ⁣⁣Female Health Campaign- An initiative by Fit India Movement ⁣ @fitindiaoff ⁣#NikyNutrition #fitindia #fitindiamovement #newindiafitindia #pregnancy #pregnancynutrition #nutritionforwomen #nutritionist #nutrition #dietician #fitlife⁣#femalehealth #femalehealthcoach #womenhealth #pregnancylife

Coffee lovers breakfast (no milk) ⁣ ⁣Tiramisu Oats (Serves 4) ⁣Full recipe: ⁣To 1 cup oats, add 1 tbsp chia seeds , 3/4 cup Greek yoghurt, 2 tsp coffee powder ( for a strong coffee flavour add brewed coffee rather than coffee powder) ⁣Add 1 cup oat milk (I’ve used oat milk from @goodeatz_india ) ⁣Mix & refrigerate 4 hours or overnight.⁣Layer with yoghurt and cocoa powder. ⁣⁣Topping: Half cup Greek yoghurt and 1tbsp honey.⁣⁣Options: ⁣1. Add protein powder to make it protein rich.⁣2. Top with your favourite fruits/nuts ⁣3. Swap honey with maple/ agave/date syrup. ⁣⁣Try this out if you are looking for an easy, simple and healthy breakfast that’s good for weight loss (fat loss), managing diabetes and cholesterol. ⁣⁣PS: This recipe does not contain milk. ⁣Plant based milks are not nutritional substitutes to cows milk however can be used as a substitute in recipes especially if you do not like milk, you are lactose intolerant or vegan. ⁣⁣#NikyNutrition #goodeatz_india #sanjeevkapoor #fastandupindia #foodreels #foodreelsinindia #indiareels #healthysnackideas #healthybreakfastideas #proteinsnacks #fitsnack #fatlossfood ⁣#proteinrecipe #healthysnacks #healthydesserts #fitsnack #nutritionist #bangalore #highproteinrecipes #fitdessert #guiltfreedessert

Sprouts Tikki- PCOS friendly ⁣Makes 12 tikkis, Method: ⁣To 2 cups cooked sprouts add 2 green chilli, ginger & garlic to taste.⁣⁣Add to blender with 4 tbsp water (same water used to boil sprouts) Blend coarsely.⁣⁣Add to a mixing bowl. Add Half cup millet flour (I’ve used 1/4 cup pearl millet+ 1/4 cup foxtail millet flour) ⁣Add a cup of chopped coriander & salt to taste.⁣Mix well and using small portions in your palm make flat tikkis. ⁣⁣Grease a non stick pan with oil. Cook the tikki on low flame. Make sure to cook tikki on both sides till golden brown.⁣⁣Enjoy with mint-coriander chutney 🌱⁣⁣#NikyNutrition #NuttyYogi #foodreels #foodreelsinindia #indiareels #healthysnackideas #indiansnacks #healthyindianfood #snackideas #fitsnack #fatlossfood #bangalore #nutritionist #pcosdiet