24_Fit_Ratna

Bye Bye 2023......Welcome 2024....!!!

Cheers to a fresh start and a year full of exciting possibilities! Sending you warm wishes for a Happy New Year filled with love and joy.

#2024

My mission in life is not merely to survive, but to thrive and do so with some passion, some compassion, some humor, and some style.!!!!🤟🤟💪💪

From a nutrition standpoint, one of the best reasons to stir-fry vegetables, as we did in today's recipe, is to hang on to water-soluble vitamins like vitamin C and a host of B vitamins. Vegetables cook quickly and in the least amount of liquid retain more nutrients.

✅What happens when you eat more vegetables?

A diet with a good amount of fruits and vegetables lowers your risk of high cholesterol, reduces the risk of heart disease, and lowers the risk of digestive problems and constipation.

✅Why is eating vegetables good for weight loss?

Eating vegetables is definitely a healthier choice. Vegetables are almost low in calories and high fibre. They keep you full for long and give benefits of a lot of vitamins and color and fibre.

Having more vegetables in your plate can keep you full for a long time period and avoid unnecessary snacking.

Stir fry is a healthy method of cooking because it requires very little oil, which means that the food is not fried in oil and thus is not as greasy. Stir fry is also a quick and easy way to cook food, which means that the nutrients in the food are not lost through long cooking times.

✅Ingredients in Stir-Fry Veggies:
Heat 2 tablespoons (30 mL) of ghee in a large skillet or wok over medium-high heat.

Add 1 cup (84 grams) of sliced mushrooms, 1 cup (89 grams) of panner, 1/2 cup (78 grams) of shredded carrots, 1/2 cup (97 grams) of diced onion, and 1/2 cup (74 grams) of chopped Green peas, 1 cup of soyabeen (50gms), Add chilli flakes and green chilli, garlic paste, add some curry leaves, Chopped Coriander leaves and Some Spring Onion for you decoration, Add some Cumin seeds and Sesame seeds and Add some Black Papar power, some pinch off Garam masala( optional).

NUTRITION FACTS PER SERVING
Servings: 4

Calories: 195
Total fat: 10 grams
Saturated fat: 1 gram
Unsaturated fat: 7.6 grams
Sodium: 644 mg
Carbs: 20.5 grams
Fiber: 4 grams
Protein: 9 grams

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Are snacks good or bad for you? A snack is generally defined as any food eaten between main meals.

Although snacks can be a regular and important part of a healthy diet, they can also lead to health problems. What differentiates the two scenarios is one’s snacking behavior: what you snack on, why you snack, frequency of snacking, and how snacks fit into your overall eating plan.

Benefits:

✓ Provides a boost of energy if several hours pass between meals and blood glucose levels drop.
✓Helps curb your appetite to prevent overeating at the next meal.
✓ Provides extra nutrients when choosing certain snacks like fresh fruit or nuts.
✓ Can help maintain adequate nutrition if one has a poor appetite but cannot eat full meals, such as due to an illness.

You are unique. You have different talents and abilities. You don’t have to always follow in the footsteps of others. And most importantly, you should always remind yourself that you don't have to do what everyone else is doing and have a responsibility to develop the talents you have been given.

Never dull your shine for somebody else

If you keep good food in your fridge, you will eat good food.

Healthy food refers to food that contains the right amount of nutrients to keep our body fit. We need healthy food to keep ourselves fit.

Furthermore, healthy food is also very delicious as opposed to popular thinking. Nowadays, kids need to eat healthy food more than ever. We must encourage good eating habits so that our future generations will be healthy and fit.

Most importantly, the harmful effects of junk food and the positive impact of healthy food must be stressed upon. People should teach kids from an early age about the same.
When we intake healthy fruits and vegetables that are full of nutrients, we reduce the chances of diseases. For instance, green vegetables help us to maintain strength and vigor. In addition, certain healthy food items keep away long-term illnesses like diabetes and blood pressure.

Similarly, obesity is the biggest problem our country is facing now. People are falling prey to obesity faster than expected. However, this can still be controlled. Obese people usually indulge in a lot of junk food. The junk food contains sugar, salt fats and more which contribute to obesity. Healthy food can help you get rid of all this as it does not contain harmful things.

Your diet is a bank account. Good food choices are good investments.

Good Morning,

This Is Ratna, i love to share my results with you all, i lost 18 kg and 10 inch loss within 4 months of suffering with thyroid, cramps, back pain major issues, breathing issues and etc.

Now, i am so glad that i got this amazing community where I have not only got the result, I have got one amazing family, friends , happiness, The energy and main thing is my amazing result. Like no words i have to say thank you to my coach Renuka mam, and all over coaches who gave their best to the best training and energy every morning till night.

Thank you so much care for you community and all coaches.

✅Top benefits of including fibre rich foods in your daily diet:

➡️Fibre rich foods can improve your gut health to a great extent. From maintaining body weight to preventing constipation, explore how adding high dietary fibre foods to your diet can help you develop a healthy lifestyle.

✅Types of dietary fibre:

➡️Soluble fibres form a gel-like material when dissolved in water. They slow down digestion and provide a feeling of fullness. Examples include beta-glucans (cereals), pectin (apples), gums (guar gum), and mucilage (flax seeds, chia seeds, figs).

➡️Insoluble fibres do not form a gel as they are water-insoluble, made up of non-soluble cellulose that speeds up the passage of food through your digestive tract. Examples include lignin (pears), cellulose (cabbage), insoluble pectin, and hemicellulose (beetroots).

✅The benefits of eating fibre-rich foods:

➡️Maintains body weight.
➡️Controls cholesterol level and fat absorption.
➡️Lowers the risk of diseases.
➡️Maintains body’s glucose levels.
➡️Regulates bowel movement that aids gut health.
➡️Promotes overall health and wellbeing.
➡️Prevents constipation.
➡️Helps you feel full.

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