Women Fitness India Magazine January 2024

WomenFitness INDIA

Hello 2024!

YOGA

BALANCING FESTIVE FEASTS

To Heal Constipation

WITH FITNESS

FEATS MENOPAUSE ESTROGEN &

Body Weight

Food For SPECIAL OCCASIONS

Pre-Conception

Care And Nutrition

What You Need to Know

Sonnalli A. Sajnani Hot Happy & Hilarious

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s t n e t n o C 03 Editor's Note Welcome to this special edition of our Women Fitness Magazine for the month of January. I wish you all a season filled with v i g o u r, d e t e r m i n a t i o n , a n d t h e j o y o f accomplishment. Let 2024 be a year of abundance and good health for all.

04 January 2024 Women Fitness welcomes New Year with beautiful, Sonnalli A. Sajnani as she talks about mental health, marriage, and fitness! Exclusive on our January 2024 Issue!

04

Sonnalli A. Sajnani

10 Workout & Fitness Namrata Purohit, the youngest trained Stott Pilates instructor suggests even amidst the whirlwind of festivities, remember your goal of living a happy and healthy lifestyle. No amount of celebration should deter you from squeezing in a quick workout.

15 With the right mindset, cheerful attitude, frequent exercise, and thoughtful eating staying healthy and not overindulging is possible. ENJOY every celebration guilt-free by making wise nutritional and health choices.

24 Pregnancy & Motherhood Pre-conception care is a comprehensive approach to health and well-being that is focused on preparing for a pregnancy before it occurs. The significance of pre-conception care is tremendous, and here are the reasons as to why,

24

Pregnancy

28 Celebrating Food

33 For your Eyes only

With Christmas and New Year, the last week of the year brings lot of joy & happiness to our lives! Here are 5 best New Year’s Eve recipes curated by Tanya Bhatia, chef, food photographer and food stylist to impress your guests.

It has been found that the prevalence of glaucoma was lowest among people who slept seven hours each night and highest among those who slept for less than three or more than 10 hours each night. Note: There’s no cure for glaucoma, but early treatment can often stop it from damaging people’s vision.

28

Celebrating Food

33

36 Inside Story

For Your Eyes only

Women Fitness gets on board the cover star for the month, the Arjun Reddy actress Shalini Pandey as she chats about acting, fitness, and more.

40

36

Weight Loss

Shalini Pandey

40 Weight loss & Management In postmenopausal women, belly fat accounts for 15 to 20% of their total body weight, compared with 5 to 8% in premenopausal women. Check out tips to manage hormonal weight gain.

44 Psychologists have found

we're more likely to succeed in achieving new year resolutions if we break them into smaller goals that are specific, measurable and time-based. Get started and achieve your goals.

47 Yoga & Healing

47

Yoga & Healing

Constipation is a common problem.

Every woman in her lifetime faces this problem at some point in time. Practice these yogasanas for constipation problems.

53 Festive Shopping Our editors have spent the past year curating and testing slippers, leggings, and all sorts of Knick knacks to find the right present for every person in your life, whether you're shopping for your mom, sister, or even co-workers.

Follow us on: @womenfitnessindia

@womenfitnessorg

@womenfitnessorg

e t o N s ' Editor Embracing Health and Empowerment

Celebrity Sonnalli A. Sajnani graces the January 2024 cover, serving as a source of inspiration and empowerment for our readers.

Namita Nayyar Editor-in-Chief

As the holiday season envelops us in cheer and festivity, it's an opportune time to reaffirm our commitment to our health. Amidst the gatherings and joyous moments, let's not forget to prioritise our well-being. Whether it's tips for maintaining nutritious meals during festive feasts or ways to incorporate quick, effective workouts into our busy schedules, this issue aims to provide you with the guidance and motivation you need to stay on track.

As the New Year approaches, it's a time for resolutions and new beginnings. Let's set our intentions, not just for fitness milestones but for overall well-being. May this issue serve as a guide, a companion, and a source of inspiration as we step into a new year filled with promise and possibilities.

Rohit Nayyar Chief Business Officer

I wish you all a season filled with vigour, determination, and the joy of accomplishment. Let 2024 be a year of abundance and good health for all.

Happy New Year 2024!

Namita Nayyar President, Women Fitness

Rhea Nayyar Head Social Media

Contributors Namrata Purohit Dr. Duru Shah Tanya Bhatia

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Guest Writers Praveen & Maahek Nair

January 2024

Sonnalli A. SAJNANI Hot Happy & Hilarious

S

onnalli Seygall has been slowly and steadily making a name for herself in the big leagues. Having done projects like ‘Pyaar Ka Punchnama’, ‘Sonu Ke Titu Ki Sweety’, ‘Jai Mummy Di’ and many others, she is definitely someone who’s a name to reckon with.

Recently she got hitched to her longtime boyfriend, Ashesh Sajnani.

In a time when A-list actresses are trying to go for international destination weddings and having numerous functions with the entire media going in a frenzy, Sonnalli A. Sajnani decided to keep it small and limited to only close family and friends.

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Women Fitness gets her on board as she talks about mental health, marriage, and fitness!

Exclusive on our January 2024 Issue!

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Sonnalli, you started your journey with Pyaar Ka Puchnamma which became an iconic film, After being in the industry for a decade how would you describe your experience I have been really grateful for the journey that I had, starting with PyaarKaPunchnamma which was a huge hit, and also my debut film followed

by Pyaar Ka Punchnamma 2 which is again loved. I am so happy to be a part of a franchise that is loved even after so many years of the film being released, and it also helped me to get a loyal audience for myself who loved me for the character I played, so, all in all, it has been a gratifying journey so far.

You have been part of rom-coms, do you wish to explore any different genres and your favorite actor with whom you wish to work with?

I have been associated with rom-coms, but that’s not the only kind of work that I have done I have experimented with thriller web series, dark comedies, and suspense movies, and the goal is to keep exploring more and being part of different genres since that is the most fulfilling feeling for an actor.

You recently got married, how has your life changed? What has been the good and bad of marriage so far?

Yes, recently got married and till now I can say life has changed but it is still somewhat the same, this phase of life is something I really waited for and I am so glad it is just like the way I wanted it to be and I took the right decision with the correct person. Life definitely changes post marriage but the love, warmth and everything is still the same. The only difference I feel is living under the same roof.

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“

It very important to share your thoughts, talk about it to one person in whom you can confide and I am grateful I have such people in

“

my life.

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Women Fitness India talks about What comprises your fitness regime? Besides physical fitness, how do you celebrity diets and fitness regimes, do Are you a Pilates or yoga person?

keep up with your mental wellness?

you follow any special diet? What is I am totally a yoga person, whoever knows I am so glad that Women Fitness India your go-to fitness ritual when me knows this I love doing yoga also on brings up this question because people targeting weight loss days when I am unable to do a full session I generally talk and see only the physical I tend to follow a diet that is sustainable, try to do a 15-20 minutes post at my gym fitness level of people, but fitness is that is what I have understood over a since I feel yoga has worked wonders for overall, I try to meditate, and do my period of time that crash diets don’t me and I make it a point to incorporate it in affirmations besides that every morning I really work, I am huge on home-cooked my life. Besides that, I do cardio twice a make a habit of walking bare feet on the food, and try to eat my regular food week be it running, cycling, or swimming, grass and just absorb my surroundings, it generally made at home besides that I I try to run outdoors rather than on the very important to share your thoughts, talk try to detox myself if I had a session of treadmill because it’s not that great for about it to one person in whom you can heavy foods or been to any party. Also your knees if I am rehearsing for some confide and I am grateful I have such once a year panchakarma is a great way show that includes dancing I tend to people in my life. to detoxify your body and I make a increase my food intake since you are point to do that every year

burning a lot of calories already.

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Lastly, being on the cover of Women Fitness India what message you would like to share with our readers for New Year’s 2024?

My message would be to incorporate a little bit of fitness in your life be it walking or going out for a dance class, anything that gives you happiness that is important, and also equally give time and importance to your mental health by journaling or talking to someone about your thoughts, but most important is to be happy in whatever form of fitness you are trying to do.

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Workout & Fitness

BALANCING Festive

Feasts

With Fitness Feats!

Strategies To Maintain A Healthy Balance Amidst Festivities

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N

amrata Purohit, the youngest trained Stott Pilates instructor talks

about balancing festive feasts. Rooted in her culture, she understands the dietary requirements of an average Indian and is

an expert on weight loss and maintaining a healthy relationship with food.

Looking at all the past Christmas and New Year’s celebrations and getting back to the festivities, her approach to all the sweets and treats is quirky (and you won’t need to restrict and count your calories for this one!)

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Indulge or Refrain?

Your Festive Season Dilemma Solved!

As the festive season approaches in India, we all find ourselves contemplating between staying true to our diets and indulging in the joy of eating sweets along with balancing festive feasts. Here’s India’s most celebrated Pilates trainer, Namrata Purohit, sharing valuable insights to help you navigate the treats and cheats of celebrations!

While she typically advises clients to savor a ‘treat meal’ once a week, she understands that with the electrifying atmosphere of festivities, there is a need for a more liberal approach. Most people would like to enjoy the sweetest of the season and find food and drinks to be a large part of enjoying the festival. Namrata suggests starting your day with a wholesome, fulfilling meal and having a small bite before leaving home for the festivities, as that can prevent excessive indulgence in treats. The less hungry you are the less likely one is to get tempted by the treats or overdo the treats.

Skip the Drinks: One might end up having a few glasses of alcohol, soda, or other aerated drinks during this time. This can easily tip your daily calorie scale, often leaving you unsatisfied, leading to added hunger later on. Opt for healthier alternatives like water, coconut water, or, if necessary, natural and fresh fruit juices. As far as possible skip the cocktails and if you must have alcohol try not to add extra sugar to it through the use of aerated drinks.

Breaking Free from The Vicious Cycle: It’s common to fall into the cycle of starving or under-eating after indulging. Many times people will have an indulgent dinner, skip breakfast, and have a light lunch as they feel they overdid the dinner but then end up overdoing the dinner again, and nibbling on other food. It’s much better to give your body the nutrients and nourishment and stay full and satisfied with home food as you’d be less tempted to indulge again.

Also, do not let guilt overshadow your enjoyment! Stressing over overeating accomplishes little. If you choose to savor something, do so wholeheartedly, and avoid punishing yourself. Namrata understands the importance of getting back on track and staying fit and healthy but during the festivities maintain an optimistic outlook and relish the celebratory spirit. Don’t feel guilty.

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Balance Amidst the Festivities:Make Time for A Quick Workout Even amidst the whirlwind of festivities, remember your goal of living a happy and healthy lifestyle. No amount of celebration should deter you from squeezing in a quick workout.

Last but not least, Don’t let the festive fervor disrupt your sleep; prioritize A little rest Always keep it KISSS: Keep It Safe, Simple, and Smart

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WORKOUT TIP

Hybrid Workouts Are In For 2024

G

one are the days of hitting the gym and doing the same circuit time and time again. Hybrid workouts that mix things up with different types of fitness modalities, such as combining strength training with yoga or cardio with martial arts, could become more popular. These versatile routines provide variety and challenge you while targeting your fitness goals differently.

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Holiday

Tips & Tricks

To Stay Fit & Prevent Overindulgence

By Praveen & Maheek Nair

T

he holiday season is a time when we come together to celebrate and unwind.

Let ourselves indulge a little. While it's completely fine to enjoy the treats and hearty meals that come with the festivities it's also important to find a balance and avoid any unwanted weight gain.

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We've got you covered with tips, on making food choices and incorporating workouts.

Smart Food Selections Protein is your best friend: Add lean protein sources to every meal; this will help you feel full for a longer period while maintaining your muscle mass which is essential for a good metabolism.

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Portion Sizing: Use smaller dishes for eating or snaking to consume food in acceptable quantities to avoid weight gain. This will help prevent thoughtless indulgence. If you are still hungry you can always go back for seconds

Hydrate: Feeling hungry? Try drinking a glass of water, We sometimes confuse thirst with hunger, so begin your day with a glass of water, and always have your handy water bottle wherever you go.

Fiber-Rich Foods: Add fruits, vegetables, and whole grains to your diet, which are low in calories and excellent for your health.

This will help in digestion as well as make you feel full, and lower your risk of overeating.

Mindful Eating: Most of us are used to watching something while we eat, this can be bad as it could cause us to overindulge without realizing it.

Being mindful of what you eat is important. Be more conscious of your body cues.

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Workout Techniques Start Early: Wake up and workout- begin your day with exercise and set the tone for the rest of the day. This helps enhance your metabolism, even if it's just a 20 to 30 min cardio or weight training it can help you lay off those few extra pounds and have a major effect on your overall weight maintenance.

HIIT: Practice HIIT (high-intensity interval training) workouts for quick, effective, and efficient calorie burning and fitness improvement. This short and intense workout puts your body in a stage of burning calories faster and improving your metabolic rate while you rest.

Move: Make physical activity a part of the vacation ritual. Go for walks together, explore more places instead of staying indoors, dance a little, or play some outdoor activities together, this will help you bond as well as lose weight.

Every movement matters.

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Time management: the holidays may be hectic, if you do not make a plan you are bound to “go with the flow” and eat whatever may come your way or at odd hours. Plan your workouts and meals, and schedule them like any other appointment make this a necessity to follow this will help you, maintain consistency and avoid grabbing on to anything random to eat when you get hungry.

Foods to Eat in Moderation Sugar Goodies: You can eat a few sweets now and then during the holidays but as you may knowtoo much of anything is not good, and that is especially true when it comes to sugary goods such as cookies, cakes, candies, etc, these are not your friend when it comes to weight loss so avoid them as much as possible. Go for healthy dessert options instead such as fruit salad or yogurt.

Alcohol: known to contain a huge amount of calories too much alcohol should be avoided, instead go for milder options such as wine or a clear spirit with a calorie-free mixer. Alcohol can also cause you to have a hangover making you feel lethargic and lazy the next day preventing you from getting any workouts.

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Processed foods: Foods that come in cans, packets, etc. are often processed foods which are frequently heavy in harmful fats

Right Mindset= Goals Accomplished

and added calories. Choose whole

Self-Compassion:

foods instead like almonds,

it is essential to recognize that occasionally excess can be

vegetables with hummus, or whole

a part of the holidays, do not punish yourself for this.

grain crackers they will keep you full for a longer time.

Set Realistic Goals: rather than looking to lose weight during the holidays, you

Tip:

should set goals like weight maintenance. This goal is more

Beware of creamy, high-fat sauces

achievable, pressuring you less and letting you have fun

that are offered as sides, they can

because what are the holidays for if not to ENJOY?

drastically boost the calories in your

Finding someone who can keep you accountable will be very

meal, a healthy option instead

helpful as well. Grab a family member for a friend who is

would be to use tomatoes or broth-

looking to keep off those extra calories just as you are and

based sauces.

motivate and check up on each other's progress.

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Let's Check Out Some Simple Home Workouts

High-Intensity Interval Training (HIIT): v Start with a 30sec to 1 min jumping jacks to

get your heart rate up. v Do 15-20 pushups targeting your upper body v Do 15-20 squats to work on the lower body v Hold a plank for 30-60 sec to work on the core v Now repeat this circuit 3 to 4 times with a 2-

minute rest in between each circuit.

Mat Pilates: You can perform some simple mat Pilates moves such as the hundred, the roll-up,

Bodyweight Circuit:

single leg circuit, plank, bridging, the saw,

v Start with 10 burpees for a full-body exercise

flexibility, balance, and strength. You can

v Do 10 lunges on each leg for the legs and

glutes

swan dive, etc. These are fantastic for follow along with simple home videos.

v Engage the core with 15-20 bicycle crunches

Jump Rope:

v Use the edge of your bed or a strong chair or

An excellent cardio exercise the jump rope

table for 15 triceps dips

can help you build stamina and lay off

v Now repeat this circuit 3 to 4 times with a 2-

minute rest in between each circuit.

those extra pounds. Start with 5 minutes and slowly increase the duration and reps.

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Dance Workouts: No time to hit the treadmill? Don't worry just dance! Dance is a fun way to burn those extra pounds, put on your favorite playlist, and grove for 30 min, you will have a blast while working out.

Resistance Bands: A versatile and great piece of equipment you could invest in is the resistance bands. You can carry them along anywhere you go and perform quick workouts like lateral raises, leg lifts, or bicep curls.

Always remember to warm up and cool down after and before your workouts to prevent any injuries.

Conclusion: With the right mindset, cheerful attitude, frequent exercise, and thoughtful eating staying healthy and not overindulging is possible.

ENJOY every celebration guilt-free by making wise nutritional and health choices.

Don't forget- the holidays are about ENJOYING and spending time with your family and friends so find your balance.

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PREGNANCY TIP

M

orning sickness is the nauseous feeling commonly

experienced during around the 6th week of pregnancy. It can occur at any time of the day, and for most women, it seems to stop after the 12th week of pregnancy.

It is not harmful to you or your baby, but if you experience excessive vomiting and cannot manage to keep your food down, you may lack essential nutrients and electrolytes. Inform your doctor when these symptoms appear and discuss possible treatment options.

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Pregnancy & Motherhood

Pre-Conception Care

AND

NUTRITION What You Need to Know Dr. Duru Shah, Director, Gynaecworld

B

ringing a child into the world is one of life’s most profound experiences, and planning for a healthy pregnancy begins long before the positive pregnancy test. The preconception phase is a crucial period during which both potential parents can take proactive steps to optimize their health and lay a solid foundation for a successful pregnancy and a healthy baby.

The importance of nutrition and pre-conception care, and shedding light on what you need to know to embark on this journey with confidence, is what I would like to stress upon today.

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Understanding the Significance of Pre-Conception Care Pre-conception care is a comprehensive approach to health and well-being that is focused on preparing for a pregnancy before it occurs, because a 9 month journey should not be a bag full of surprise, it should be a planned one for the best experience. This phase is not limited to women; both partners have a role to play in ensuring the best possible outcomes for a future pregnancy. The significance of pre-conception care is tremendous, and here’s why:

Optimizing Fertility For couples planning to have a baby, preconception care offers a valuable opportunity to address any underlying health issues and adopting a healthy lifestyle, which can significantly increase the chances of achieving a healthy pregnancy.

Preventing Birth Defects Many birth defects occur very early in pregnancy, often before a woman even knows she is pregnant. Even a vitamin deficiency like Folic Acid deficiency, or high blood sugar, can cause abnormalities with the structural and mental development of the baby. Hence all need to be checked and corrected if needed before getting pregnant.

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Managing Chronic Conditions:

Folate/Folic Acid:

Women with chronic conditions, such as diabetes, high blood pressure, or epilepsy, need to get all under control so that these conditions are well-managed before pregnancy, thus preventing complications during pregnancy to the mother- to-be.

Folate, a B-vitamin, is critical for fetal development, particularly in the early stages of pregnancy. It is often recommended for women to take folic acid supplements 3 months before planning a pregnancy to reduce the risk of neural tube defects in the baby.

Optimizing Pregnancy Outcomes: The state of health before conception directly influences the outcome of pregnancy. A healthy pre-conception phase can reduce the risk of complications, such as premature delivery, low birth weight of the baby, and development of diabetes during pregnancy.

Nutrition: Nutrition is a cornerstone of pre-conception care. It is essential to appreciate that what you eat because it directly impacts you and your baby’s overall health. The following nutrients play a pivotal role in this stage

Iron: Adequate iron intake is essential for maintaining healthy blood since oxygen in the blood combines with iron to reach various tissues of the body. Oxygen circulation, is important during pregnancy when blood volume increases, hence sufficient iron stores are maintained before conception which can lead to a healthier mother and baby.

Calcium: Calcium is vital for the development of healthy bones and teeth, both in the mother and the developing baby. A lack of calcium can lead to complications such as loss of bone in the mother and inadequate bone development of the baby which may cause fractures during delivery.

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Vitamin D: Vitamin D plays a crucial role in calcium absorption and bone health, and it’s also important for better immunity.

Ensuring sufficient vitamin D levels is essential for stronger immunity of both mother and child.

Omega-3 Fatty Acids: Found in fish and flaxseeds. Omega-3 fatty acids are essential for brain development, hence by Including these in your diet before conception can be beneficial.

Protein: Protein is vital for cell development and tissue repair. As the baby develops from growth. Protein in your diet is essential for the healthy growth of the baby.

Limiting Sugar and Processed Foods: Excessive sugar and processed foods can lead to weight gain and increase the risk of gestational diabetes. Reducing their intake can help manage weight and blood sugar levels.

Hydration: Staying well-hydrated is essential for overall health. Water regulates body temperature, aids digestion, and supports various bodily functions.

Balanced Diet: A balanced diet rich in a variety of fruits, vegetables, whole grains, and lean proteins provides a broad spectrum of essential nutrients and helps maintain a healthy weight and healthy system.

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Celebrating Food

5

CHRISTMAS & NEW YEAR

Eve Recipes

W

ith Christmas and New Year, the last week of the year brings lot of joy & happiness to our lives!

So, whether you are hosting a big party or just want to have a small get-together with your loved ones, you would definitely need a menu for that! Here are our 5 best New Year’s Eve recipes which you can add to your menu and impress your guests.

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5 Recipes for Celebrating Christmas & New Year 1

Christmas Tree Cookies

Ingredients: ¦ Softened Butter 50 grams ¼ cup ¦ Powdered Sugar 50 grams ¼ cup ¦ Vanilla Essence ½ teaspoon ¦ All Purpose Flour 90 grams ¾ cup ¦ Milk, if needed 1-2 tablespoons ¦ Baking Powder ½ teaspoon ¦ Softened butter 50 grams ¼ cup ¦ Icing Sugar 140 grams 1 cup ¦ Green Gel Color 3-4 drops ¦ Vanilla Essence ½ teaspoon ¦ Sprinklers, to garnish 1-2 teaspoons

Method: ¦ Beat sugar and butter together till incorporated well. ¦ Add vanilla essence. ¦ Add dry ingredients gradually and keep mixing. Add a little milk if needed. ¦ Chill the dough for 20 minutes in the fridge. ¦ Once dough is ready, take it out from the fridge and roll it into a dough ball and flatten. ¦ Roll it into a thin sheet of ½ inch thickness and then cut round cookies using different sized cookie cutters. Freeze the cookies for another 10 minutes. ¦ Bake in a preheated oven at 180 degrees for 12-15 minutes. ¦ Take the cookies out of the oven and allow them to cool for 15-20 minutes on the baking tray. ¦ Then cool on a wire rack until completely cool. ¦ Prepare the buttercream with softened butter, icing sugar, green color and vanilla essence. ¦ Once cooled completely, apply the buttercream using a piping bag and repeat for all layers, then complete it with the final layer of buttercream. ¦ Sprinkle some sprinklers on top.

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2

Oreo Truffles

Ingredients: ¦ 1 cup Chocolate, melted ¦ Sprinkles ¦ 1 pack Oreos ¦ 1/2 cup Cream cheese

Method: ¦ Take 1 pack of Oreo biscuits and crush them well. ¦ Add cream cheese and form small truffles with it. ¦ Dip them in melted chocolate until completely coated & then drizzle some sprinklers on top.

3

Strawberry Cheesecake Jars

Ingredients For the base: ¦ 3 Tablespoons ground biscuits or crackers ¦ 1 teaspoon fine sugar ¦ Pinch of salt ¦ 1 Tablespoon unsalted butter- melted

Ingredients For the cheesecake: ¦ 1/4th cup+ 2 Tablespoons cream cheese (at room temperature) ¦ 1/4th cup heavy whipping cream- whipped to stiff ¦ 1 Tablespoon icing sugar- sifted ¦ 1/2 teaspoon vanilla extract

Method: ¦ Prepare the biscuit layer by combining crushed biscuits, salt, sugar & butter. ¦ Add them to the jars and press it well. ¦ For the cheesecake layer, whip all the ingredients together. Add them to a piping bag and then to the jars.

Ingredients For the strawberry compote: ¦ For the compote, take a pan and cook the ¦ 1/3rd cup strawberries- diced ¦ 1/2 Tablespoon water ¦ 1/2-1 Tablespoon fine sugar

strawberries with water and sugar until it starts leaving the sides of the pan.

¦ Let it cool down and garnish your jars with the compote.

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4

Reindeer Froyo Bites

Ingredients: ¦ 1/2 cup Greek yogurt ¦ 1/2 tsp essence ¦ 2-3 drops green colour ¦ 1/2-1 Tablespoon honey ¦ 1/4 cup melted chocolate ¦ Gems ¦ Sprinklers

Method: Mix everything together, spread it in circles onto a tray or plate lined with parchment paper, garnish with gems and chocolate horns & freeze till set!

5

Broccoli Corn Pasta Bites

Ingredients:

¦ Broccoli, blanched 1 cup ¦ Walnuts 1⁄4 cup ¦ Salt 2 tsp ¦ Garlic Cloves 2 ¦ Olive Oil 2 tbsp ¦ Black Pepper Powder 1 tbsp ¦ Pasta, boiled1 cup ¦ Sweet Corn, boiled 1⁄2 cup ¦ Water 1⁄2-1 cup ¦ Canapés

Method:

¦ In a food blender, add blanched broccoli florets, walnuts, garlic cloves and olive oil, and blend it to a smooth paste.

¦ In a pan, add 1 tsp. oil and sauté the paste. ¦ Add salt, pepper and garlic seasoning. ¦ Add sweet corn and boiled pasta to it. ¦ Add water, mix well and simmer for another minute or two. ¦ Garnish with red chilli flakes and serve hot.

Celebrate & Enjoy!

About the Author: Tanya Bhatia : Chef, Food Photographer, Food Stylist Having Worked for 5+ Years as a Recipe Curator, Food Photographer & Stylist with over 100+ Brands. She now create content for her Instagram page which goes by the name @thegracekitchen_tgk

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NUTRITION TIP

P

rotein is one of the main nutrients you hear about when it comes to sports — but that

doesn't mean you should guzzle a protein shake for every meal.

Protein intake should be spread throughout the day and can come from plant and animal sources. The International Olympic Committee recommends that athletes consume 15 to 25 grams of protein within two hours after a training session for the best results and muscle repair.

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For Your Eyes only

SLEEP PATTERN & Glaucoma

THE

CONNECTION

G

iven the role of intraocular pressure in glaucoma, the patient’s sleeping pattern might contribute to the development and

progression of glaucoma. A study was conducted to understand the association between sleep behaviours and glaucoma. It was reported that,

¦ ¦ ¦ ¦

Snoring daytime sleepiness insomnia, and short/long duration, individually or jointly

Are all associated with the risk of glaucoma.

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Another study found the prevalence of glaucoma was lowest among people who slept seven hours each night and highest among those who slept for less than three or more than 10 hours each night.

Understanding Glaucoma Elevated intraocular pressure (IOP) is a significant risk factor for glaucoma. Increased intraocular pressure (IOP) occurs when aqueous fluid in the eye – used to transport important nutrients to the lens and cornea – accumulates and cannot drain naturally. In other words, there is an imbalance in the production and outflow of aqueous humor, which is the fluid produced by the eye.

Symptoms may include severe pain in the eyes or forehead, eye redness, decreased or blurred vision, seeing rainbows or halos around lights, headache, nausea, and vomiting.

Sleep & its Relation to Glaucoma When in the supine position, such as during sleep, IOP is often at its peak. Previous reports indicate that IOP levels may increase by as much as 4 mmHg when glaucoma patients transition from sitting to lying.

In addition to the impact of sleep on glaucoma, research has also shown that this disease can also impact the quality and quantity of sleep in patients, particularly among those experiencing severe forms of the disease. To this end, a high prevalence of sleep disorders has been reported in glaucoma patients, the most common of which is obstructive sleep apnea (OSA).

Note: There’s no cure for glaucoma, but early treatment can often stop it from damaging people’s vision.

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SKIN-CARE TIP

I

t is extremely tempting to stay in the shower with hot water running down your body on a cold winter morning.

However, hot water is infamous for stripping off the moisture from our skin and it should be avoided or limited to a few minutes only. Minimize your shower time and bath with lukewarm water.

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Inside Story

Shalini Pandey On Living The Dream

S

halini Pandey expressed her excitement about being a part of the movie and gave glimpses of her journey. Shalini said her father wanted her to become an engineer. She had taken her engineering examination, but her interest was acting. She left her house to chase her dream.

Accoding to Shalini “it was all worth the effort because she is now a part of the YRF family and sharing screen space with one of the most talented actors, Ranveer Singh.”

Women Fitness gets on board the cover star for the month, the Arjun Reddy actress Shalini Pandey as she chats about acting, fitness, and more.

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Shalini from having one of biggest debut in Tollywood to your work in Bollywood, how would you define your journey as? Was being an actor a childhood dream?

Yes, with Arjun Reddy I got the biggest debut. It was a different experience altogether, a different language but again I was living my childhood dream, don’t even remember when I wanted to be an actor because this was the only thing I ever wanted to do. The journey has been surreal and magical if I could describe it.

And then when I made my Bollywood debut with Yash Raj that was again such an experience because for someone who wishes to be an actor working with Yash Raj is itself a milestone and I am so grateful to have been able to live this dream.

Talk about your experience of working in Bollywood, with Ranveer Singh, how as an actor it was different from your past work?

Working in Bollywood , itself was so overwhelming because Hindi is my first language and working in other languages be it Telugu comes with its own difficulties , and then working alongside Ranveer Singh who is so loved among his fans and admired and I am one of them who look upto him so it was really memorable. To answer how it was different is that every actor has a different approach upon how he looks up to a scene and performs so it was different experience which can’t be compared.

Women Fitness India talks about celebrity diets and fitness regime, do you follow any special diet? What is your favourite cheat meal?

I don’t follow any special diet, since my childhood days I was never into junk food, I prefer clean food also have been a vegetarian for the major part of my life so that has really helped In maintaining a good and healthy lifestyle.

I have been a very active person since my childhood days, not been a person who likes going to the gym a lot but I love doing outdoor activities be it playing badminton or doing hiking.

My cheat meal has to be biryani! It’s something I really love.

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“ Mental Fitness is important more than anything in this world, because you might be fit physically but when it comes to being fit mentally its more important

“

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What is your fitness routine? How do you manage it along with your work schedules?

I try working out every day, but when I miss out I still try to go for a walk or do 10-minute of Surya Namaskar. On certain days I might just take my dogs for a run, the key is to stay active as much as you can which is very important, and to enjoy doing so.

Being on the cover of Women Fitness India, you are an inspiration to our readers, how would you define mental fitness for our readers?

Mental Fitness is important more than anything in this world, because you might be fit physically but when it comes to being mentally fit its more important, especially in today’s era when you are consuming so much through social media it’s very important to understand where to put a full stop and what to imbibe. Taking out time for one self is equally important be it going for brisk walk, spending time with your loved ones , or journaling your thoughts. The key is to prioritise yourself!

Lastly, your upcoming projects and message for the New Year 2024 I have a few projects lined up with Amazon and Netflix, there is another film titled Maharaj with YRF which will be coming on Netflix next year, I hope that 2024 is full of success and health for each one of us. A mentally stable new year.

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Weight Loss

Menopause,

Estrogen, And

Body Weight

E

strogen is one of the two primary female sex hormones and is involved in the onset of puberty and the menstrual cycle. It has many other essential functions, including: ¦

Helping to control blood cholesterol levels

¦

Promoting bone health

¦

Protecting the brain and mood

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The Ovaries, Which Are Two Small Glands In The Lower Pelvis, Are Mainly Responsible For The Production Of Estrogen. The Adrenal Glands And Fatty Tissue Also Make Estrogen In Small Amounts.

There Are Three Main Types Of Estrogen: ¦ Estrone, or E1, which the body produces after menopause.

¦ Estradiol or E2, which women of childbearing age produce.

¦ Estriol or E3, which the body produces during pregnancy.

How Is Hormonal Weight Gain Diagnosed?

An evaluation with an endocrinologist can help determine if a hormonal condition is the underlying cause of weight gain.

Sex hormones strongly influence body fat distribution and adipocyte

¦

Declining estrogen

¦

Adrenal disorders

¦

Hormonal resistance

¦

Thyroid imbalance

¦

Other hormonal imbalances can lead to weight gain.

differentiation. For women, a specific estrogen hormone called estradiol decreases at menopause and helps regulate metabolism and body weight. The lower levels of estradiol may cause weight gain

Laboratory tests give endocrinologists insight into hormonal imbalances when combined with your symptoms and presentation, but it’s not fully reliable. Blood and urine results can be influenced by many things.

Estrogen & Body Fat Distribution

Reduced levels of estrogen after menopause can cause fat to be stored around your waist rather than on your hips and thighs. In postmenopausal women, belly fat accounts for 15 to 20% of their total body weight, compared with 5 to 8% in premenopausal women.

Studies have consistently shown that this waistline increase is different from when you were younger. The visceral abdominal fat increases as you enter menopause. Visceral fat is inside your abdomen and surrounds your organs. This is more dangerous than an increase in subcutaneous fat, which is found in places like your thighs, buttocks, and outer abdomen. Visceral fat is thought to be more metabolically active, which has a negative effect on the body. An increase in visceral fat is linked to an increase in insulin resistance, diabetes, heart disease and inflammatory diseases.

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Key Tips to Manage Hormonal Weight Gain ¦ Hormonal weight gain is potentially reversible or treatable if the underlying cause is addressed and treated with the guidance of an endocrinologist.

¦ Hormonal weight gain can cause an increased risk for a multitude of other health conditions which can increase morbidity and mortality.

¦ Maintaining a healthy lifestyle through a balanced diet, regular physical activity, proper sleep, and stress modification can help with managing and reversing hormonal weight gain and decreasing the associated health risks that may result if it is not addressed.

By trying to keep a healthy weight, or at least minimize any weight gain, then you’ll be able to minimize additional health risks.

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WEIGHT LOSS TIP

S

elf-monitoring is a critical factor in successfully losing weight. One can use a paper

diary, mobile app, or dedicated website to record every item of food that they consume each day. Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.

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TOP 10

Make Your New Year's Resolution a Success

M

any of us will make a healthy New Year's resolution - maybe to lose weight, quit smoking or drink less - but what's the best way to stick to it?

Psychologists have found we're more likely to succeed if we break our resolution into smaller goals that are specific, measurable and time-based.

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Tips To Conquring New Year's Resolution 1. Make only one resolution. Your chances of success are greater when you channel energy into changing just one aspect of your behaviour.

2. Don't wait until New Year's Eve to choose your resolution. Take some time out a few days before and think about what you want to achieve.

3. Avoid previous resolutions. Deciding to revisit a past resolution sets you up for frustration and disappointment.

4. Don't run with the crowd and go with the usual resolutions. Instead think about what you really want out of life.

5. Break your goal into a series of steps, focus on creating sub-goals that are concrete, measurable and time-based.

6. Share your goals with friends and family. You're more likely to get support and want to avoid failure.

7. Make a checklist to stay motivated in achieving your resolution.

8. Give yourself a small reward whenever you achieve a sub-goal, which will help to motivate you and give you a sense of progress.

9. Make your plans and progress concrete by keeping a handwritten journal, completing a computer spreadsheet or covering a notice board with graphs or pictures.

10. Expect to revert to your old habits from time to time. Treat any failure as a temporary setback rather than a reason to give up altogether.

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Popular New Year Resolutions Below are some of the most common

Get active

New Year health resolutions, with

Boost your fitness with fun and practical ideas to help you

links to help you get started and

get into shape, including Couch to 5K steps and strength

achieve your goal.

and flexibility training.

Lose weight

Drink less alcohol

Get practical tips to lose excess weight,

Calculate your units, get tips on cutting down, track your

including getting started, healthy food

drinking and find out where to get help and support.

swaps, and staying committed.

Eat more fruit and veg

Quit smoking

Whether you're cooking for a family or eating on the go,

Smoking is an addiction. The brain is

our tips and recipes can help you achieve your goal.

hooked on nicotine. Without it, you’ll go through withdrawal. Line up support in advance. Ask your doctor about all the methods that will help, such as quitsmoking classes and apps, counseling, medication, and hypnosis.

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You ought to write down your goals. It serves as a guidepost and gives strength for purposeful action. -Lailah Gifty Akita

Yoga & Healing

YOGA

To Heal

Constipation

C

onstipation is a common

problem. Every woman in her lifetime faces this

problem at some point in time. This condition should be treated or else it could lead to many more serious problems. The main problem with constipation is that the stool becomes hard and the person is unable to pass it with ease. Yoga could help a person to overcome constipation. The following asanas have proven to be helpful.

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Signs and Symptoms of Constipation The stool is hard and difficult to pass, Headache, languor, depression, coated tongue, loss of appetite, sleeplessness, anemia and eruptions of an urticarial type are some of the symptoms. Sometimes, there is temperature, which rises upto 1020 F. The retention of the stools is followed by alternating diarrhoea, which sometimes leads to wrong diagnosis. Straining to pass stool may cause hemorrhoids and anal fissures. In later stages of constipation, the abdomen may

Yoga Asanas 1 Surya NamaskaraThe Sun Salutation is a prayer in motion. Surya namaskar consists of a sequence of twelve postures performed continuously and combined with synchronized breathing. Each position counteracts the preceding one producing a balance between flexions and extensions. Surya Namaskar has several benefits. It activates almost all the glands of the endocrinal system. Because of this internal activation, the pancreas, adrenal, thyroid, pituitary and some other glands begin to secrete their respective hormones in normal way. Surya

become distended and diffusely

Namaskara corrects disorders of the pancreas, liver

tender and crampy, occasionally with

and cure constipation, wind troubles, indigestion,

enhanced bowel sounds.

acidity, intestinal disorder.

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3 Hala AsanaHalasana means a plough.Stretching our body in a way that resembles the plough is called as Halasana. This particular Asana helps us building our muscles, especially the backmuscles, regulates the blood flow in our body and would regulate constipation due to weak abdominal muscles. This Asana can be performed for

2 Pavanamukta Asana-

duration of couple of minutes.

The Sanskrit word pavana means air or wind and mukta means freedom or release, therefore this is the “wind relieving posture” so named because it assists in releasing trapped digestive gas from the stomach and intestines. It is also improves other gastrointestinal problems like upset stomach and constipation by stimulating the abdominal region.

4 Tada AsanaThe proper execution and continual practice of the tada-asana along with other postures helps to re-train the body to stand correctly and reverse the negative effects of poor posture. Many common ailments and discomforts can be traced to poor posture. If the spine is not properly aligned or if there is tightness or stiffness in the back, the result is often an imbalance in the body. When this imbalance becomes chronic many kinds of disorders arise in the organs, glands and nervous system.

5 The Bow Pose (Dhanurasana)Stretching the legs on the ground like a stick and catching hold of the toes with the hands and curving the body like a bow is called Dhanurasana.

Bow posture keeps the spine healthy and flexible, removes the nervous debility and helpful in relieving the pitta disorders and constipation, improves digestion and massage entire back.

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6

The Shoulder Stand (Sarvangasana)-

The word Sarvangasana is formed from the Sanskrit words ‘sarva’ and ‘anga,’ where ‘sarva’ means all and ‘anga’ means body. In this Asana, all the body parts are involved harmoniously. It brings relief from pains in the back part of the neck. Sarvangasana is advised for persons suffering from constipation, indigestion, asthma and reduced virility. This asana is known as the “Mother” pose, the Queen of the asanas.

7

The Peacock Pose (Mayurasana)-

Mayurasana is a good exercise for liver as well as pancreas. It is very helpful for diabetic patients also. It is best asana for strengthen arms, shoulders, abdomen and back. Mayurasana is helpful to improve balance. It develops the chest. This exercise has good effect on the expelling action of the colon. It is beneficial for obesity, constipation and piles.

8 TrikonasanaThe term ‘Trikonasana’ is derived from the Sanskrit words ‘Tri’ meaning ‘three’; ‘Kona’ referring to ‘angle’; ‘Trikona’ connoting triangle and ‘Asana’ meaning ‘Posture’. Therefore ‘Trikonasana’ means assuming a posture whereby your feet resembles the three sides a triangle. Trikonasana has advantages for the entire body – therapeutical as well as physical. This asana stimulates the abdominal organs, thereby helping to relieve constipation and indigestion, restoring the digestive fire and stimulating the appetite.Also, helps the colon and assists a person to pass stool normally.

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9

Ardha Matsyendrasana-

Ardha Matsyendrasana massages the pancreas, kidneys, stomach, small intestines, liver and gall bladder. This region also corresponds to Manipura chakra, a major plexus of nadis- therefore stimulating and unblocking this region enhances the vitality and health of the whole body.

Ardha Matsyendrasana can regulate the secretion of adrenaline and bile and is recommended in the yogic management ofdiabetes, sinusitis, hay fever, bronchitis, constipation, menstrual disorders and urinary tract disorders.

10 Abdominal LiftsThe Abdominal Lift is considered one of the most essential, not only for its physical values, but also for the way it influences our spiritual development by ridding the body, and therefore the mind, of impurities. Not only does the constant practice of it bring relief from chronic constipation and indigestion but it also strengthens flabby abdominal muscles and so improves the figure.

These asanas specially target the abdominal region of your body. In executing them you will find a natural remedy for constipation. If curing constipation is a much needed process, then you need to undertake Yoga as a choice for physical therapy, together with other methods will not hurt and could possibly help immensely.

Along with asanas also follow high fiber diet. Take light meals including fresh foods, vegetables and salads. Avoid starch consumption, spices, fats, excessive salt. Drink plenty of water.

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YOGA TIP

T

here are seven major chakras (energy centers), each in a specific location along your spine. In some cases, the location of the chakra that’s out of balance may affect the parts of your body near that chakra. This includes your organs, bones, joints, and tissues near that area.

Psychological disturbance in the chakras may cause an emotional imbalance. This may lead to increased anger, sadness, fear, or indecisiveness.

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Shopping

A GIFT

of Love

From Santa!

W

e may be in early fall, but the Holidays will be here before you know it, which is why it's never too early to start

thinking through your Christmas gift ideas. Our editors have spent the past year curating and testing slippers, leggings, and all sorts of Knick knacks to find the right present for every person in your life, whether you're shopping for your mom, sister, or even co-workers.

And the beauty of these gifts: they're great to give any time of the year, and we guarantee they won't end up in a re-gifting pile.

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1

Moha Life Ayurvedic Skincare Festive Glamour Kit

This Chirstmas, indulge in self-care and embrace the joyous festival with moha’s exquisite “Festive Glamour Kit". Pamper your skin and hair with a curated selection of luxurious, all-natural products.

Our kit includes nourishing moha: 5 in 1 hair oil, revitalizing moha: Hydrating Face Serum, calming & soothing moha: foot care cream & exfoliating moha: scrub soap to enhance your beauty. With the Christmas glow as inspiration, these products are infused with the essence of Ayurveda and radiance.

Celebrate the season with confidence, knowing you'll shine bright on this special occasion. Illuminate your skin and hair with our thoughtfully crafted " Festive Glamour Kit" by Moha: Shop at : www.moha.co.in

2 Your Happy Life Health & Wellness Solutions Collagen & Gummies Your Happy Collagen (Advanced)As Christmas approaches, we're thrilled to be a part of your festive celebrations! Whether it's the excitement of secret Santa or a heartfelt way to express your love, YourHappyLife is here to enhance your holiday moments. Elevate your gifting game with our best-selling YourHappy Collagen Advanced, specially crafted to make this season of giving even more remarkable. Embrace the spirit of Christmas and spread the joy with Your Happy Life.

Shop at : www.yourhappylife.com

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Alt Co:

3 Vegan Delights: A Plant-Powered Christmas Surprise Elevate your holiday gifting with our specially curated vegan gift box, perfect for Christmas and New Year celebrations or as a heartfelt care package. This thoughtfully assembled altco gift box boasts an array of 100% plant-based delights, from delectable snacks to innovative culinary treasures. Whether for a seasoned vegan or someone exploring the plant-based lifestyle, this box embodies the spirit of compassion and conscious living. Send a message of love and sustainability, making the festive season extra special with a gift that delights the taste buds while embracing the goodness of a cruelty-free, plant-based lifestyle.

Shop at : www.alt.company

4 Madmix: Holiday season is approaching and with all the snacks one wants to eat, Madmix has got you covered. Discover a range of wholesome treats that combine the goodness of natural ingredients with irresistible flavors. Satisfy your cravings while staying committed to your wellness journey. Elevate your snacking experience with our selection of delicious options that prove you can have both health and flavor in every bite. These delicious and crunchy jowar puffs are the perfect snack for onthe-go. Made with whole grain jowar, these puffs are a good source of fiber, protein, and iron.

Shop at : www.eatmadmix.com 56 | WF INDIA - www.womenfitness.org

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