Priti Healthy

These are just some of the experiences I’ve had or seen others have.
Remember: Food shouldn’t be your enemy when trying to lose weight. Instead of thinking of the foods to eliminate, think of the foods you can incorporate. Build a healthy relationship with food and you’re on your way to a healthy life and a healthier you 😀

Counting Calories vs. Counting Macros

Whether your goal is to lose weight or gain muscle, the amount of calories you intake plays a huge role.
Being aware of the amount of calories you intake is a great way to start losing weight, but keeping a track of your macronutrients may be a better option.
The calories in our foods come from three macronutrients: carbohydrates, protein, and fats. Carbs and Protein account for 4 calories per 1 gram, while fat accounts for 9 calories per 1 gram.
Though counting calories and macros end up being the same number in total, you will have a difference in your body composition when counting macros. For example, if your goal is to gain muscle, you will focus on getting adequate protein and carbs. The amount of calories coming from each macronutrient can determine the outcome of your body goal.
By choosing quality macronutrients you will enjoy the benefits of healthy nutrient dense foods rather than calorie dense foods.

After making that one change, starting with just the thought of bettering myself. Followed by lots of research, educating myself, trials and errors and realization that only you are accountable for your actions and results.

As a NESTA certified Fitness Nutritionist and ISSA certified Personal Trainer, as well as someone who is passionate about exercise and nutrition, I believe once we can control what we eat, we can then take control of our lives.
Join me on a 4 week program which will help you gradually develop a healthy lifestyle.
Each program is customized to fit into your schedule, needs, and goal.
This program will allow you to understand why you are making the changes, which will help you to stick to these changes in the long term. It’s important to develop a healthy lifestyle, not to just follow a diet that will give you that specific number on the scale.

A healthy mind starts from a healthy body, which comes from a healthy diet.

DM or send a message on fb for more info on how you can sign up 😀

Healthy doesn’t have to be boring!

These healthy Mango bars require only a few ingredients, all of which are good for you. Using ripe Mangoes and Bananas give these bars a natural sweetness. These bars are Vegan and Sugar free making it a nutritious snack, a guilt free dessert, or a great breakfast on the go. You definitely want to try this recipe out. Enjoy! 🥭

https://youtu.be/EO3Jssuxus0

Healthy Mango Bars 🥭 (Vegan and Sugar Free) These healthy Mango bars require only a few ingredients, all of which are good for you. Using ripe Mangoes and Bananas give these bars a natural sweetness. T...

Create healthy habits not restrictions.

Get the recipe for this delicious 😋 Caulifredo sauce here: https://youtu.be/4w6aB7kTWeI

🍽 A quick and healthy weeknight dinner: Paneer with Moca and Chickpea Crepes!
Paneer is a great source of protein and Moca packs a great deal of nutrients.
Chickpea crepes go great with this dish, and they have become a recent favorite because of the higher protein content as compared to Roti. This recipe is definitely worth a try!

🍃Paneer with Moca (Similar to Saag Paneer):
- Blanch Moca
- Blend the blanched Moca with Garlic, Onion, Raw Tumeric, Ginger, Chilli, Toasted cumin seeds, a teaspoon of lemon/ moli juice, and Salt.
- Pour Moca mixture into a pan and simmer for 5mins
- Add in cubed Paneer and cook for another 5mins on med-low heat.

💪🏽Chickpea Crepes:
- Mix chickpea flour and water till you have a thin pancake like batter
- Add approx. 1/4 cup batter (depending on how thick or thin you prefer) to a heated skillet and spread batter like a crepe and cook both sides. Enjoy!

Breakfast is such an important meal. Sometimes we end up skipping breakfast or reaching for whatever is convenient (even if it’s not the healthiest option). Protein shakes are a great way to start the day. If you’re in a rush, you can make these the night before and grab them on your way out. You can substitute the fruits, or add in your choice of greens 🥬 , nuts 🥜 , flax seeds, chia seeds, etc. Here’s a link with some great recipes as well: 🥤
https://fitfoodiefinds.com/best-protein-shakes/

Tomatoes are considered a fruit by some and a vegetable by others. Whatever you consider it to be, tomatoes are incredibly beneficial. They have a good amount of Vitamin C and Potassium, which can help control blood pressure and reduce the risks of heart diseases. Tomatoes are also great for skin health. They can be easily incorporated in your everyday meals and snacks!

Caulifredo: A healthier version of the Alfredo Sauce. Cauliflower has many benefits and can be used in so many ways. This sauce is easy to make and it’s lower in calories as compared to the typical Alfredo sauce. This sauce also classifies as gluten free. It’s sure to become a favorite! Enjoy with your favorite pasta and toppings. 🍝😋

https://youtu.be/4w6aB7kTWeI

Caulifredo Pasta Sauce Caulifredo: A healthier version of the Alfredo Sauce. Cauliflower has many benefits and can be used in so many ways. This sauce is easy to make and it’s lowe...

Pumpkin: So beneficial and versatile. Pumpkins can be used in soups, curries, desserts, pastas, salads, etc. A must have for a healthy diet!

🥗 Salads are a great way to eat clean and have a nutritious meal. It’s all about using ingredients which are fresh and easily available. For this salad, I’m using Chicken and Boda Bean also known as black eyed peas or cowpeas. Boda bean is high in fiber and packs a lot of protein. The tamarind dressing really brings all the flavors together to make a delicious salad. This salad can also be made vegan by eliminating or substituting the chicken with soya chunks, tofu, chickpeas, etc.

https://youtu.be/KfzqiCyldGs

Chicken and Boda Bean (Black eyed peas) Salad w/ Tamarind Dressing 🥗 Salads are a great way to eat clean and have a nutritious meal. It’s all about using ingredients which are fresh and easily available. For this salad, I’m us...

I’m a firm believer that nutrition plays a huge role in our health, not just immediate health but long term health as well. The food choices we make today will certainly have an impact in the future.

Soursop or better known as Salifa in Fiji, has impressive benefits and tastes DELICIOUS! It is loaded with antioxidants, which can help prevent cell damage and lower the chances of chronic diseases. It also reduces inflammation and may help stabilize blood sugar levels. Salifa is a must buy for me from the local market. You can use it in juices or add it in fruit salads. 😋Let us know in the comments the ways you use this incredible fruit!

Cauliflower is a nutrient dense vegetable. It is low in calories but has loads of nutrients. It is loaded with vitamin C and Fiber. Cauliflower can be substituted for many high caloric foods such as rice or flour. In this recipe we will be using Cauliflower to make a pizza crust, which not only tastes amazing but is a great substitute for regular flour based pizza crusts. This is also a great gluten free alternative. Enjoy!

https://youtu.be/5Ma50uH-p2E

Cauliflower Crust Pizza 🍕 Cauliflower is a nutrient dense vegetable. It is low in calories but has loads of nutrients. It is loaded with vitamin C and Fiber. Cauliflower can be substi...

Vakalolo is a traditional Fijian dessert. In this recipe we are going to be giving this classic a savory twist. Using fresh ingredients such as local cabbage 🥬, tomatoes 🍅 , and Mahi Mahi 🐟 make this a flavorful and nutritious meal. Definitely give this one a try!

https://youtu.be/xPnqZZ1gP_8

Savory Vakalolo Vakalolo is a traditional Fijian dessert. In this recipe we are going to be giving this classic a savory twist. Using fresh ingredients such as local cabbage...

Quick and Healthy Semolina (Sooji) Uttapam

Ingredients:
- Semolina ( 300g - makes approx. 8 )
- Local Cabbage (cut and blanched)
- Grated ginger
- Minced garlic
- Fresh chopped chilli
- 1/2 chopped Onion
- One grated carrot
- 3- 4 tablespoons yogurt
- Water - according to consistency
- Salt to taste

Method:
- Add Semolina to a mixing bowl
- Add in all the ingredients accept the water.
- Mix everything well
- Add in water (consistency of the batter shouldn’t be too thin or too thick) Batter should be easily spreadable on a pan.
- Heat up a pan - Add a bit of oil (less than 1 teaspoon, to avoid sticking)
- Evenly spread the batter into a round shape.
- Cook until the edges leave the pan.
- Flip and cook the other side.
- Enjoy with any side of your choice (dhal/ chutneys/ yogurt etc) 🙂

A huge Thank You to Simon Saul for being a guest on this weeks video. Simon is a well known fitness and nutrition coach. His expertise and passion certainly reflects in his work and is an inspiration to those around him. We had some interesting conversations about the health and wellness concerns around us and how we can use nutrition and fitness to help overcome these issues, all while making a delicious Chickpea and Moca burger with a Creamy roasted eggplant sauce.
You definitely don't want to miss this one!

https://www.youtube.com/watch?v=Xyq6i-vwQkM

Chickpea and Moca Burger with Creamy Roasted Eggplant Sauce A huge Thank You to Simon Saul for being a guest on this weeks video. Simon is a well known fitness and nutrition coach. His expertise and passion certainly ...

Breakfast is the most important meal of the day, so you want to make sure you have a healthy breakfast. I have experienced that a healthy breakfast sets the tone for the food choices you make throughout the day.
These Banana and Blueberry pancakes definitely check all the boxes of a nutritious breakfast. 🥞

https://youtu.be/ycSV7xN15RU

Banana and Blueberry Pancakes 🥞 Breakfast is the most important meal of the day, so you want to make sure you have a healthy breakfast. I have experienced that a healthy breakfast sets the ...

Berries are one of the healthiest foods on earth. Blueberries are high in antioxidants, lowers risk of heart disease, and are high in vitamin C. Berries in general are low in calories but high in fiber, which keeps you fuller for longer.
Ofcourse it is difficult to find fresh berries in Fiji, but frozen berries will work as well. Add it to oatmeal (like I have here), to smoothies, salads, or in a healthy snack, the possibilities are endless. 🍓

Butter chicken is one of my favorite dishes. However I tend to avoid it because of all the extra butter and cream that goes into it. This recipe is a low calorie version of butter chicken but doesn’t skimp on the taste. It’s actually a favorite in my household and I’m sure it will become a favorite in yours as well. It’s all about creating healthy habits, not restrictions. ♥️

https://youtu.be/78IB1h3eAeo

Butter Chicken Butter chicken is one of my favorite dishes. However I tend to avoid it because of all the extra butter and cream that goes into it. This recipe is a low cal...

Raw Papaya is loaded with benefits. It can help lower cholesterol, boost immunity, and aid in digestion.
These Papaya and Cassava fritters are a must try! Not only does the tamarind, tumeric, ginger, garlic, and lemongrass add flavor to these fritters, but they also add health benefits. They’re very simple to make and use ingredients that can be easily accessed. These are also and !

https://youtu.be/Ncn9HZv2nPo

Papaya and Cassava Fritters Raw Papaya is loaded with benefits. It can help lower cholesterol, boost immunity, and aid in digestion. These Papaya and Cassava fritters are a must try! No...

With everything going on around us, it is so crucial to take care of our mental health. Eating right and exercising plays a huge role in our mental wellbeing. Though we can’t control most of the things around us, we can control our thoughts and how we take care of ourselves.

Desserts are something we all love and is ok to indulge in once in a while. Pumpkin pie is one of my favorite desserts and adding coconut to it makes it even better.
Check out this super easy recipe for Pumpkin Coconut Pie 🥧

P.S- If you don’t cut the pie, it just counts as one piece 🙈😂

https://youtu.be/rFdd_NyMnio

Pumpkin Coconut Pie 🥧 Desserts are something we all love and is ok to indulge in once in a while. Pumpkin pie is one of my favorite desserts and adding coconut to it makes it even...

Jackfruit can be used in many ways, such as in curries and desserts.
Jackfruit is a great alternative to meat, since it has a meat-like texture. Jackfruit is packed with vitamin C and vitamin A. Jackfruit BBQ sliders 🍔 are delicious, nutritious and very simple to make!

BBQ Jackfruit Sliders 🍔 Jackfruit can be used in many ways, such as in curries and desserts. We will be using them to make sliders. Jackfruit is a great alternative to meat, since i...

🍈 Breadfruit is delicious on its own, but if you add flavors like lemongrass and coconut, it takes it to another level. Breadfruit also known as Uto is a great source of fiber, omega 3 and omega 6 fatty acids. This dish uses local ingredients which you can access easily, all coming together to create a dish that will surely impress.

https://youtu.be/mn1M_-j6muk

Breadfruit curry with Lemongrass and Coconut 🍈 Breadfruit is delicious on its own, but if you add flavors like lemongrass and coconut, it takes it to another level. Breadfruit also known as Uto is a gre...

Tumeric and Ginger. The must haves in your diet. The benefits of tumeric and ginger are endless. Combine these two for a great immune booster, especially right now.
Add it to any juices, smoothies, or even in soups. Something so simple, yet so effective.

Chickpeas are a great plant based protein. There are so many ways to incorporate chickpeas in your diet.

Chickpea fries can be used as a snack or as a side dish. There are more than a dozen ways to create this recipe, since you can utilize the ingredients you have readily available. Plus it’s gluten free and vegan friendly! ♥️

https://youtu.be/mK4dTRhSW20

Chickpea Fries Chickpeas are a great plant based protein. There are so many ways to incorporate chickpeas in your diet. Chickpea fries can be used as a snack or as a side d...

We need to incorporate vegetables in our diet now more than ever. Kale is a superfood, it has amazing benefits and nutrients but is low in calories. That’s a win-win! This garlicky kale Pesto sauce is ABSOLUTELY delicious, showing that eating healthy doesn’t have to be boring!

https://youtu.be/RBqEWqpcZjQ

Kale Pesto Sauce We need to incorporate vegetables in our diet now more than ever. Kale is a superfood, it has amazing benefits and nutrients but is low in calories. That’s a...

A super easy and delicious breakfast recipe! Corn pancakes.🥞 😋

It is important now more than ever to look after our health. A great diet and an exciting exercise routine is essential, not only for our physical health but mental health as well. We all give into our cravings and have that snack that we probably shouldn’t, but that’s okay as long as we get back on track. Gyms are closed and going out is limited but don’t let that be the reason for not exercising. I personally never go to the gym, however I have a home workout routine which works for me. I strongly believe that working out isn’t necessarily about losing weight instead it’s about becoming stronger and feeling better. Do what works for you, that can be weights, dance, or yoga. If you have time to watch Netflix then you also have time to invest in your wellbeing. Just don’t let your excuses get the best of you. Stay safe and sane 🙏🏽