Sunday, August 31, 2025

Testimonies


Reviews
of Our Clients
Reading testimonies of these clients helps to understand why people took a decision to start a program, how they kept going and what are the benefits they receive.

These case studies help to take right decision.

Mrs. Jyoti Pendharkar
Mrs. Jyoti Pendharkar
Retired - Ex- Banker
I want to thank you from bottom of my heart. When I did my medical blood test, cholesterol and uric acid was detected to some higher range. I took advice from dietician Prachi for two months and followed the healthy and right diet along with right time prescribed by her. Also did exercises and regular walk. It gave me unexpected results with a healthy and relaxed feeling. I now realised that how right food intake makes all the difference for a healthy life than just weight loss. Its you and Ashish who are amazing and doing fantastic job. Thanks for everything and changing me and my lifestyle. To be healthy is very precious. You did a fantastic job by teaching me actually and thanks for everything.

Dr. Kunal Pai
Dr. Kunal Pai
Pediatric Nephrologist
I am Dr.Kunal and I'm 30 years old. As being a endomorph, I used to easily gain a lot of weight. After meeting Prachi, I realised the importance of balanced eating which was much more important than starving to lose weight. I was more energetic during work and exercises and never used to feel hungry except the initial few days when I was adjusting to the new diet. I lost around 1 kg per week which is a healthy weight loss!!and I lost total 7 to 8 kgs in the process. Thanks prachi!!!!

Mr. Rajas Kshirsagar
Mr. Rajas Kshirsagar
NRI Engineering Student
I started working with Prachi to get fitter as I wanted to get healthier before it gets more difficult. I wanted to get toned and have higher stamina and agility. After shifting to USA for higher studies, it was difficult to manage food intake because of various reasons like available food options and cooking time. Prachi helped me with understanding the importance of a diet and how to design simple, practical yet effective one that works for me considering my student lifestyle in foreign country. In addition I also realised the importance of indulging in physical activities/sports to keep myself active and agile. In the process, I lost more than 15kgs excess weight. Counselling helped me to control my food intake without being obsessed over it. Now I'm able to maintain my healthy eating habits although being away from home.

Mr. Shrikant Vispute
Mr. Shrikant Vispute
IAS
During my UPSC exam preparation I gained the weight due to long hours seating. But as soon as I got time, I started consulting by Prachi for better management of diet and exercise. Best part of the Prachi's approach towards diet is balance, which gives slow but steady results. She will never force you to do harsh, extreme options. Her daily monitoring and guidance is personalized, so people like me start becoming mindful during daily food intake. Today is 32nd day of my Bharat tour programme. I am enjoying every cousine of each state of our nation. Still maintaining weight in better manner.

Dr. Shefali Shete
Dr. Shefali Shete
Ayurveda
I started my diet program with Dietician Prachi Managute since Dec 2021 for weight loss and improving my dietary patterns. Reason was i got ankle muscle injury on Nov 2021 due to which my orthopedic surgeon restricted me from doing my workout so i have to focus more on diet part. I had a very awesome expirence because she helped me in improving my diet and main thing she did not gave typical "diet" like soup, salad. she gave indian diet with proper timing which helped me a lot. We had video calls and daily tracking on watsapp. Had a great coaching and counseling with her. I m benefited with weight loss and better diet calculation. ”

Mrs. Kavita Sanghvi
Mrs. Kavita Sanghvi
Homemaker
 I Started my training sessions with Ashish sir since July 2019. I was interested in starting weight and physical training sessions to increase my physical activity for the week. Because of these sessions I have become more active and feel good about it. The best thing about Ashish Sir is that he motivates a lot. When I had sciatica pain and was unable to do our regular exercises, Sir researched and suggested alternative exercises conducive to my situation. Very happy with the sessions. ”

Mrs. Mugdha More
Mrs. Mugdha More
Finance Manager
 I got it touch with Prachi for weight loss and nutrition consulting. After understanding my goal and lifestyle, she provided me a healthy food chart. She is not the person who will advice Chia seeds or quinoa to her clients for weight loss. She emphasizes on home cooked food. She gave me variety of healthy food and snack options.She was very quick to respond to my queries. Her advice helped me a lot and turned out to be lifestyle changing for me. She educated me on food, nutrition. With her guidance, i could lose 5 kgs in span of 3 months. I feel lighter, more active. I have become more aware abt my food choices. Really thanks to Prachi for her guidance!! ”

Dr Nikita Gangurde
Dr Nikita Gangurde
Sports Physiotherapist
 I was really depressed with the fact that I have never been this over weight (71kg) which happened due to this pandemic. So I started to take help from Prachi. Initially it was unable to keep my eyes off sugar and control hunger. But with consistency to keep on following prescribed diet plan, eventually helped to get comfortable with new and healthier lifestyle. Thanks a lot Prachi for your counseling, motivation and your help to achieve my ideal weight i.e 58kg. I have started limiting my food intake, I remained watchful about by food choices and it's quantity, I try to do intermittent fasting in a right way, which helped me a lot to boost my metabolism and combat hunger as well. ”

Dr Manasi Girdhar
Dr Manasi Girdhar
Physiotherapist
 I started diet plan with Prachi for weight loss. I faced some challenges in initial days like it was hard to control on cravings for fast food and follow prescribed timings of eating food. After some days there was counselling session for improvement in diet and that helped me alot. I personally feel really good after taking diet plan from Prachi. I started eating healthy foods like vegetables, fruits which are most important in our daily lives and i felt it after starting diet. I was having flatulence problem which got clear. Eventually, I started loosing my extra body weight and also learnt about how different foods having different effects our weight and health. ”

Ms Jasmeet Kaur Saini
Ms Jasmeet Kaur Saini
Senior consultant, Business Research
 Here is the testimony and i really mean it!! “I contacted Prachi on an impulse to get in better shape and more importantly to lead an active life. And I am very happy that I took that step. Prachi guided me on my diet and understood my taste limitations. She came up with alternatives that best suited and it didn’t feel like a forced choice. Today I am much more active, both physically and mentally. I am so thankul for her guidance and all her help to get me to a place where I can make better food and lifestyle choices and still not feel like I am missing out on something.” Thank you very much once again. ”

Mr Sandeep Walve
Mr Sandeep Walve
IT - System Administrator
 I wanted to reduce my weight for better health, so I approached AM to PM Fitness. In my whole life apart from Walk, I had never done any kind of exercises or diet, so it was really tough task for me to manage both in the initial weeks. But Prachi made it much easier for me to understand my eating habits and tweak the diet plan with right suggestions that helped me a lot. Ashish also saw my response to exercise pattern and according to that he also planned the exercises so I do not feel exhausted. I started Diet and Exercise when my weight was around 87 KG, but now I have come down to 81 to 82 KG. Feels good to wear old favorite t shirts without worry about the body shape ....Thanks AM to PM Fitness. ”

Mr Rahul Gaikwad
Mr Rahul Gaikwad
Business
 This is a small token of saying thanks to you Prachi for your guidance. You have made it a point to change my life style in a healthy way and that brought my weight from 90kgs to 80kgs. I also appreciate, that you customized my diet plan according to my food preferences and needless to say you are quick at responding to the doubts and queries. Keep it up the good work. ”

Ms. Mushfica Masud
Ms. Mushfica Masud
Filmmaker and Picture Editor
 I'm Mushfica, from the United States. Prachi has been my life coach for the past 2 years. She takes her job very seriously. She has been a great friend, a mentor throughout my health journey. She came into my life when I needed to achieve my weight loss goal, stayed throughout my maintenance period, and now when I need to work on my goal again she is helping me every day. She makes my food plan, educates me on food nutrition, encourages me every time I fall off my track. ”

Mr. Balvinder Singh Suri
Mr. Balvinder Singh Suri
Actor
 The kind of lifestyle, food habits and Punjabi background, its seems little difficult, but thanks to Prachi for planning my meals accordingly and having the patience to handle my kind of person. After losing 10 kg, I feel lighter, younger and energetic. ”

Mr. Hrishi Shinde
Mr. Hrishi Shinde
Writer
 Within a month I lost 5kg which boost my confidence & focus. After 2nd month I lost 10kg. Slowly & gradually I lost 12kg & right now my waist is 32inches. Thanks a lot to Prachi giving back my confidence, happiness & energetic healthy days. ”

Ms. Sheetal Panchal
Ms. Sheetal Panchal
Interior Designer
 I lost more than 10kgs. Thank you very much Prachi for changing my personality Thanks for everything. God bless you. ”

Mrs. Vinita Aran
Mrs. Vinita Aran
Dietitian
 I have been taking exercise training with Aashish for the past 3 years. He is knowledgeable and guides you with a lot of patience according to your age and fitness level. Thanks to Aashish for his valuable guidance. ”

Ms. Abhishikta Das
Ms. Abhishikta Das
HR Executive
 The only person I have ever agreed to weight train with is Aashish. The reason is that he makes it look like just another part of life and doesn't make it feel like an arduous task. Aashish speaks less but his knowledge about fitness and close understanding about the fitness level of his clients enables him to customize the exercise requirements exceedingly well. ”

Mr. Kaushal Gandhi
Mr. Kaushal Gandhi
Finance Professional
 We all were put into a sudden lockdown phase in March. Aashish promptly offered his sessions over zoom to see if he can train as usual. The comfort did come over a couple of online sessions. Aashish was very sharp even then to spot if some stance or position wasn't executed rightly and would immediately point that out. ”

Mr. & Mrs. Chandu and Parvathi
Mr. & Mrs. Chandu and Parvathi
Young Married couple & Professionals
 We have a very hectic lifestyle, so decided to stay fit. That's when we came across Aashish's fitness program. As two individuals, we have different fitness needs, goals, pace and stamina. And Aashish very patiently meet all our requirements to the dot. ”

Mrs. Ashwini Devadiga
Mrs. Ashwini Devadiga
Home maker and new born mother
 I was not able to lose my pregnancy weight and was lacking energy. Following Diet and exercise schedule along with managing an infant was not easy. But my dietitian Prachi made sure I was comfortable with meal plan and kept making changes in the diet whenever required. This helped me to reach my healthy weight and started feeling more energetic now. ”

Ms. Debapriya Chatterjee
Ms. Debapriya Chatterjee
Service
 Online sessions work very well for us from a time management perspective, additionally no compromise on the quality of the workout. Great going Ashish! ”

Mr. Navin Gupta
Mr. Navin Gupta
Chartered Accountant
 My journey from fat to fit started on October 2016. Prachi became my guide and motivator on this journey. Thanks to her I now understand the nuances of eating right. I started at 86 kgs and today I am weighing 77 kgs with another 5 kgs to lose. ”

Ms. Mrunmai Shelte
Ms. Mrunmai Shelte
Interior Designer
 I have lost almost 8kgs in 3 months and continue to lose more. Thanks to Prachi for making it possible. Without her, it was impossible to come down to size‘M’ from ‘XL’. Thank you so much Prachi for my complete transformation. ”

Mrs. Gauri Patade
Mrs. Gauri Patade
IT Professional
 Thanks a lot Prachi for guiding me towards right eating and healthy lifestyle. With these guidance I could get precious gift of my life i.e. a good news of being pregnant. Thanks a lot. ”

Mr. Mayank Pant
Mr. Mayank Pant
Risk Management Consultant @MNC
 It used to be an uphill task for me to shed weight and to get fit. Getting discipline in diet and exercise was missing. To be honest, one can't achieve neither of the above unless you have a coach to guide and get the results.. Thanks to Prachi to guide me daily in my diet and giving thoughtful feedback on my weight reduction. Her expertise in weight loss is exceptional and very well researched. Heartiest thanks to her for helping me out in my journey of fat to fit. ”

Mrs. Niti Deherkar
Mrs. Niti Deherkar
IT Professional
 I gained few kgs post-delivery and ended up with a lot of health issues which I had never faced earlier. It was a bit of a shock and I started losing myself. I tried a lot of weight loss tips and lost a couple of kgs but could not lose more and used to gain it back. When I started consulting Prachi, I gradually started losing my weight at a constant pace. Also, as her diet plan was customized specifically for me, I could overcome my health issues quickly. Prachi is very flexible and open to inputs and gives easy alternatives which even a working woman can continue in longer term. With Prachi’s guidance, I am now feeling much more confident in achieving my fitness goals. ”

Mrs. Ujwal Pinto
Mrs. Ujwal Pinto
Homemaker
 Last 9-10 months I have been trying to deal with Urticaria, also known as hives. I did all types of medication. But could not get rid of the same. At last I took diet plan from dietitian Prachi. She suggested a diet plan to balance my blood pH, prakruti balance (vaat-pitta balance). As I followed diet properly, the occurrence of Pitta reduced greatly and I could get some relief from hives. I'm always grateful to you, Prachi.”

Ms. Purva Kshirsagar
Ms. Purva Kshirsagar
Architect
 Tiring and stressful work timings had started taking a toll on my body. I even started having stress headaches. Eating habits were also bad. I put on good 6 kgs in a span of 2-3 months. Then I found Prachi but always in two minds before starting something new, I had my doubts, still ended up meeting Prachi and spent like 2 hours talking about my habits and lifestyle. But then also I was ready to give up in 3 days but Prachi stood by me and kept me going. 6kgs thinner today, I cannot thank Prachi enough to get me through this. I used to be irritated with the slow results but trust me the end result is superb after you start receiving all the compliments. ”

Mr. Binay Swain
Mr. Binay Swain
DGM strategic procurement at corporate group
 It was Jan 2020..my diabetes doctor was finding it hard to deal my case..my weight had risen and sugar and cholesterol completely out of control. That is when she roped in dietitian Prachi. With Prachi's active guidance I have reduced my weight from 83 kg to 68 kg in February 2021. I feel more energetic today than a year back. I am also doing physical fitness exercises with Aashish on zoom. Aashish is very good in training. He makes me very comfortable. Thus, I am able to follow his instructions even better. When I did my full body check up. To my delight, my heart, lungs, kidney, lever, sugar, Cholestrol, BP, everything was found normal. This was my best medical results in twenty years. My diabetes doctor is too happy with the development. I can not thank enough to Prachi and Aashish. Together, they are a deadly combination. ”

Mrs. Sakshi Surve
Mrs. Sakshi Surve
Working Mother
Due to my heath issues and sedentary lifestyle I was advised to get fit as well as lose weight. Hence I enrolled for fitness sessions conducted by Aashish. I have been working with him for 6 weeks now and I see a very positive change in my health, more flexibility in movement, reduced backache and swelling in my feet and joints. Now I am also able to carry weight and move with ease without help (which was a problem earlier). The training is done at a comfortable pace to ensure there is no injury Aashish also explains the purpose of each exercise which helps to understand the benefits of same. ”

Mrs. Abhijita Das
Mrs. Abhijita Das
Working Mother
I have been working out with Aashish for almost one year now.The aches and pains that I used to constantly complain of have gone completely. I can feel a lot of strength in my body especially my arms. Absolutely love his commitment to the profession.”

Ms. Priyanka Verma
Ms. Priyanka Verma
Associate Consultant at MNC
 I was just munching away on snacks and exponentially gaining weight day after day. Being a victim of PCOD, I realized that this unhealthy diet isn't only affecting my outer body but also my mental health, skin & hair. Thats when I decided to consult someone who can help me in understanding the nutrition my body is in desperate need of. Prachi has not only helped my menstrual cycle to synchronized but has made me mindful about all the unhealthy food I used to fed my body with. Listing the meal log, helped me in gaining a conscious and quitting the meals I devoured endlessly. I have been very satisfied with these 2 months of self realizations. Kudos to Prachi for that. ( I wish for more guidance on homemade diet recipes that I can try out to keep this diet fun as well as healthy lifelong ). ”

Ms. Namrata Iyer
Ms. Namrata Iyer
Fashion Designer
 I wanted to get fitter and healthier. I knew good eating habits are a big part of good health, so I wanted to get that in place along with my exercise routine. I started nutrition program with Prachi. It was hard in the beginning because I wasn't used to eating on time or watching what I ate. At some times I used to feel very hungry, but gradually I realised there were many times I felt psychological hunger. Now I am able to differentiate when I needed food over wanted it for comfort. I got my schedule better, eating times in order, my workouts started showing off more, I was feeling fitter and lighter and I lost some weight and inches!”

Ms. Minal Jadhav
Ms. Minal Jadhav
Website Designer & UI Developer
 Yes, I lost 7kgs!! And this couldn't happen if Prachi wasn't there to guide and keep a track of my meals & exercises. I suffered with severe depression and anxiety and was really nervous about going to the gym for the first time - but I had no choice. I went to the gym every day of the week by myself in an effort to sustainably achieve my goal. Maintaining focus, I kept to this workout schedule without fail. All along, throughout the journey, Prachi helped not only perfect a dietary plan to follow but also coached me well on importance of Nutritional Diet & meal when we enter in our 30s. It’s about small continuous improvements. Little by little you get there; you just have to keep going. No matter how hard it is keep going. Yes you're in pain, yes it hurts, but you can't stop. You have to keep going. You have to remember why you started and constantly remind yourself why you're putting yourself through so much. I think that applies for anything in life! When I look back at where I have come from and where I am now, I feel proud above anything. Proud of myself. Losing weight as cliché as it sounds has helped me gain confidence, pride and happiness which all lead to me finding the fitness goals and this has happened only under guidance of Prachi. My life is completely different now, everything is so much easier. I would definitely recommend AM To PM Fitness for Nutrition Coaching & Personal Training. ”

Mrs. Shabina Khatib
Mrs. Shabina Khatib
Homemaker
 Prachi regularly motivated and helped me to understand how to eat the right food and follow the right meal timings. I lost 12 kgs in 2 months and brought me down to 75 kgs. Today, I see myself, fitter, with a lot of positive energy. ”

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Sunday, February 16, 2025

RDA of Calcium is 1000mg for moderately active person, in age group 19-50 years. 

RDA means recommended Daily Allowance. 
(And it's not mentioned for specific period.) 

It's better to be taken through food. But on daily basis to get this much amount is little difficult. Plus to get different supporting minerals like vit D, vit C is also logistically impractical to get daily basis. 

Therefore smart way to make sure getting adequate calcium is through right balance of calcium rich foods and calcium supplements. 


Richest source calcium like dairt foods give us around 100mg through 100ml dairy/
1 ragi bhakari /100gm pulses like chana rajma.

So if for any day Or most of days we are unable to take above calcium rich foods , take differentiated amount through elemental calcium. 

 Calcimax Forte:
Calcimax forte has 1 tablet 1000mg calcium carbonate from which 400mg is elemental calcium.
  • Experts typically suggest a daily dose of no more than 500 milligrams (mg) of supplemental calcium. 
  • A doctor might recommend short-term use of higher dose calcium (up to 1,000 mg).

Advantage of taking supplements
As discussed above, it's smart ,sure way to meet daily advisable dose. 

It prevents bone loss. 
With age body's ability to absorb calcium from foods deteriortes. Therefore direct intake of calcium element enables body for its absorption. 

Side effects:
Possible side effect but bot yet scientifically proven. 

Excessive intake of calcium carbonate can lead to health issues such as heart rhythm disturbances, kidney stones, constipation, and digestive problems.

Calcium can also decrease absorption of some medications, including osteoporosis medicines, thyroid medicines, and some antibiotics.

My Suggestions
-Currently you are taking 1 tablet of calcimax forte. 
This comes in RDA range. 
-Possible Health issues mentioned above are individual specific and not proven /reasesrched.
If eaten with food, taking vitamin C along with calcium supplements, drinking enough water, eating enough fruits, vegetables.. We don't need to worry about above digestive related, heart rhythm issue and kidney stones. 
-Another issues mentioned with medicines absorbtion, for this it's always recommended to take calcium supplements separately. 
-You are also doing exercise which helps in regular calcium utilization. 

Prescription:
- you can continue taking 1 tablet daily. 
- on days when there is more consumption of calcium rich foods , that day Or next day you may skip supplement. 
- some weeks you may consider to take alternative days. 

This will ensure to meet RDA as well as can prevent possible side effects/overdose.

Ref- 
https://www.webmd.com/vitamins-and-supplements/calcium
https://health.clevelandclinic.org/too-much-calcium-supplements
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/calcium-supplements/faq-20058238

Saturday, February 1, 2025

World Cancer Awareness Day


4 th Feb World Cancer Awareness Day
Why Nutrition Guidance important During and Post Cancer Treatment.
Both cancer and cancer treatments stop the growth of cancer cells, either by killing the cells or by stopping them from dividing. But this may also kill healthy cells that grow and divide quickly, such as cells in the mouth and digestive tract. This affects person's taste, smell, appetite, and ability to eat enough food or absorb the nutrients from food. This can lead to malnutrition and thereby weakness,  fat and muscle loss, lowers effectiveness of immune system.

Principles of Nutrition Therapy for Cancer Rehab
-Chose foods that are nutrients dense, so that even if a person eats smaller quantity, his nutrition needs can be made.
- Chose foods and food combinations per meal that are simple to digestion and avoid any further indigestion/toxic wastes.
- Hydration is important. Drink Small sips of plain water and rehydrating solution throughout day.
- Chose foods that are pleasing for palate and easy for digestion. Liquids like Cool Drinks like milkshakes, fruit juices, soups as well as semisolid foods like porridge, kheer, khichdi.
- Take care of food borne infection. Avoid raw and outside foods to avoid infection.
- Nutrition supplements especially protein, antioxidants, micronutrients are useful for faster recovery.

- Avoid use of plastic, aluminium for cooking, serving foods. 

Lifestyle Modifications:
- Correct Sleep cycle is very important for fasten rest and recovery.
- Emotional wellbeing is most important through this journey.  Counseling sessions with spiritual coach, life coach, psychologist will be very much helpful.
- Learn and Practice Meditation, Pranayam. Read self-help books on spirituality, health, value adding autobiographies.
- Doing suitable exercise under physiotherapist or yoga therapist is also can be considered.

- Avoid alcohol, smoking, tobacco consumption. 

- Short Writeup by Prachi A. Managute
Dietitian & Health Coach



Saturday, November 23, 2024

Anti Obesity Awareness Day

Anti Obesity Awareness Day 26th November

Obesity = 
BMI above 30 +.
Women waist measurements 35"+ and
 Men waist measurements 40 "+ . 

Two Types of Obesity - Apple Shape and Pear Shape. 

🔴Potential Risks -
One of the root cause for All metabolic and musculoskeletal Diseases. 

📝Key Points to consider for reversing obesity. 
👉Its Psychosomatic Disorder which requires sustainable lifestyle modification with holistic approach. 

👉Do step by step changes in habits and behaviour than extreme approaches at exercise and diet. 

👉It's going to be a journey of minimum 1 year. Keep patience and dedication. 

👉Following diet plan or exercise is a superficial approach unless we work on emotional, mental, social wellbeing. NLP, meditation, pranayam, spiritual practice therefore very important. 

👉Learning healthy eating principles like food portion, proportion,combination , timetable and nutrition science of macro, micro nutrients is important than blindly following diet plans. Nutrition coaching plays very important role towards this learning. 

👉Calorie balance is a solution. Calories get used in four ways; involuntary functions of body, voluntary activities that we do, fitness exercise and digestion of food. 
Accordingly we need to plan lifestyle modifications. 

👉Quick fixes like fat burning dugs/supplements/ surgeries are temporary solution without lifestyle modifications. We may lose some weight but body, skin still remains out of shape.


Consultation📞 9869418158
Aashish & Prachi Managute
Fitness Coach and Dietitian / Nutritionist
www.amtopmfitness.com

Monday, November 4, 2024

Healthy Attitudes for Healthy Lifestyle

Attitude is Everything even at our Fitness Journey; to start, to continue and to improve in it. 

The way we think, feel, behave or view at something defines our Attitude.
Each one of us has an internal voice, we talk to ourselves. That's the Attitude, that's what we believe. 

Attitude is important because it can impact our success in life, in relationships, and in ability to achieve our goals. 

There is not a single person who will say, he doesn't want to be fit and healthy. 
But when we observe around, 50% people start, 25% people sustain and hardly 5% people progress in healthy habits required for the same. 

Results are different because of difference in attitude of people.
We are the producer, director, script writer of our own mental movie. 

Here are few Attitudes that are essential to start and to remain consistent for fitness journey. 

1.Teachable
Being teachable is about becoming humble and open minded to receive information what is opt right now. 

It's about coming out from our perception, our position and enter into the role of a student and surrender ourself to learning from health coaching process. 

There is clutter of information in digital world, therefore unlearning that clutter and deep learning what process is teaching us to become knowledgeable about subject, about our own body. 

It's a journey from what I don't aware of...to what I know and then to become wise about decisions for whats important for me now.

2. Adaptable/ Willingness to Change

We can not expect new outcome with old method. 

New habits need room to get accommodated, they either come in place of old habits or we need to create space for the same. 

We should be adoptable for making these changes.

3. Focused
When we get laser focused on the process for certain timeline, produces results. Take example of board exams. 

We can not succeed by keeping all options open and keeping oneself available everywhere. Focus can help us to prioritise our options towards reaching our goal.

Some key points are - 
- Focus on process more than results.
- Focus on learning. 
- Focus on thinking about improving Health and not discussing Diseases. 
- Focus is where our energy flows.
- Focus on self and not comparing with others is also very important.

4. Clarity
What we want is important, but more important is what we don't want in life. 

When we start or when we are already following healthy habits, it's important to understand why are we doing it. 

Also a point to note here; what we don't want should be put in affirmative belief.
 E.g. I want to achieve /maintain healthy body weight because I want to live physically, emotionally independent lifelong. (And not to say I want to lose weight, because I don't want to depend on medical treatment). 

Clarity about differentiating between important and urgent tasks is also important. 
E.g. when we need to skip exercise because of some office work. Both are important, but here we need to see whether office work is urgent or can get postponed little.


5. Patience
Everyone's journey is different. We should respect our own process, our body and time it is taking to get adjusted with new habits and produces expected results. 

We should start celebrating habits and process more than results. 

In outside world we see only success but rarely know time and amount of efforts one has put to reach there. And therefore we are programmed to focus on results and get impatient quickly if it gets delayed.

Patience helps to enjoy the process and helps to get desciplined towards that.


6. Dedication:
Focus and Dedication go along hand in hand, but dedication is extra efforts till we get satisfaction about our own efforts. 

E.g. Even if we feel like skipping a day of exercise, we make sure to do it anyhow. 

Dedication comes with purpose /mission / goal. 

It's a willingness to give required time and energy towards that purpose.


7.Visionary
Visionary about goal comes with clarity of mind. Goal can be short term, mid term and long term goal.

 Being visionary for long term goal brings dedication. 

E.g. For me, Achieving healthier body weight is a short term goal. Remaining regular to exercise for improving body toning is a mid term goal. Improving holistic fitness for enjoying life to the fullest like professionally remain active, performing dance, going for trekking, enjoying holidays lifelong is a long term goal. 

Long-term goal matches with a Life Purpose. 

We should be visionary about what is a realistic goal for us and what is sustainable process towards that.


8.Taking Ownership
Every goal comes with responsibility to take up all the work it needs. 

Person can either make excuses or does progress. 

Blaming situation, work, people around for not eating right or not exercising is an attitude of failure. 

We need to take up ownership of our health, and put all efforts to find solutions for developing all required habits.


9. Gratitude
Attitude of Gratitude is a magic.

 Gratitude for being alive today. Gratitude for Mind & Body that we have. Gratitude to ourself for taking care of self. 

Gratitude for food we eat and people who are taking all the efforts to get it available in front us. 

And gratitude for everything that's directly and indirectly contributing to improve our Health and Fitness.

Emotional energy of Gratitude vibrates at 540mhz power, it unblocks energy flow/prana within and around us.

This concludes the list of few attitudes which I am feeling important towards making change for healthier us. 

Never underestimate our power to change ourself. A positive attitude is a person's passport to a better tomorrow. Let's do it. 

 

Saturday, May 11, 2024

Mother's Nutrition & Health Care

Nutrition & Fitness Needs for Mothers at Different Stages

🙎🏻‍♀️ Planning Pregnancy
# Goal- Improving cellular health of reproductive organs system. Nutrition care should start at least six to twelve months before pregnancy planning. 
# Key Nutritional Need- Increase in micronutrients especially Iron & Folic Acid, focus on maintain Healthy Body weight. 
# Fitness Need - Core Muscle Strengthening, Structural Exercises should be focused more. Yogasans like Badhakonasan, Malasan and Mulbandha are helpful towards nurturing reproductive organs. 

🤰🏻 Expecting Mothers
# Goal - Healthy growth & development of the fetus. Avoid nutrition deficiency during & post pregnancy. Prevent gestational diabetes, blood pressure, constipation and UTI. 
# Key Nutritional Need- Additional nutrition dense calories & proteins, omega 3 fatty acids, maintain healthy body Weight. Drink enough fluid. Avoid empty calories. Ensure enough intake of Calcium, zinc, chromium and Iron rich food to avoid pregnancy craving. Look for healthier food options to satisfy these cravings if any. 
# Fitness Needs - Low intensity exercises in supine, sitting and standing positions are safe and important to do under expert for maintaining strength and flexibility of muscle. Hip & Pelvic opening asana practice is helpful to ease natural child birth. Calf muscle exercise and restorative asan like resting legs up on the wall is helpful to avoid bloated feet. 

  🤱🏼 Nursing Mothers 
# Goal- Assist breast milk production, maintain the nutrition status of the mother. 
# Key Nutritional Need- Additional nutrition dense calories, fluids & proteins. Including galactogogues in diet. 
# Fitness Needs - Resuming to exercise is dependent on your fitness status and type of delivery. 

  👩‍👧‍👦 Who are Mothers 
# Goal- Prioritizing self nutrition & meal timing. Maintain healthy body weight. Learn to simplified menu planning that takes care of family's nutrition needs in lesser time consumption. 
# Nutrition and Fitness Needs - same like working mothers👇

👩‍💻 Working Mothers 
# Goal- Learn smarter & healthier meal options that take care of increased demands of both mind & body. Learn work life balance. 
# Key Nutritional Need- Healthy, simplified and Balanced meal. Increase calcium, iron, vitamin B complex, proteins intake.  Mental and Emotional wellbeing is most important at this stage than any other time. 
# Fitness Needs - Removing dedicated one hour atleast 3-4 days a week from all responsibility is need of a time for doing exercise. Intelligent Exercise Schedule is important which can improve all fitness components like Strengthening, Flexibility, Endurance by dedicating just 3-4 hours weekly. 

Organic Nutrition Supplements along with food sourses is very important to ensure optimal nutrition intake in today's age. 
Taking time out for Physical Fitness Exercise and Meditation for emotional Fitness is very important at all these stages. 

Mentally, Emotionally and Physically Fit Mother is sowing the seed of wellbeing for her next two generations. 

(**This is general information, customization required as per individuals health status) 

Short write-up by Dietitian & Health Coach Prachi A. Managute
www.amtopmfitness.com/nutrition

Thursday, April 18, 2024

Kidney Diet

Kidney Diet

March - National Kidney Health Awareness Month

Functions of Kidneys-
- Kidneys are filters of body that remove waste, toxins & extra water through urine.
- regulate blood pressure
- converts vit D into its active form & control production of RBCs.

*What Impairs Kidney Functions- (CKD, Renal Stones, Gout)*
- High Blood Sugar
- Hight blood Pressure
- Obesity
- Acidic Blood pH 
&
Lifestyle factors like
- Overusing painkillers
- Inadequate water intake
- Alcohol & Smoking Binge
- Sedentary Lifestyle
- Over Eating of Processed Meat & Food.

*Preventive Nutrition Therapy for Renal Care Helps to*
- Maintain alkaline blood pH 
- Regulate blood pressure and blood glucose levels.
- Incorporate Healthy Lifestyle
- Achieve Healthy Body weight
- Initiate Healthy cellular cycle 
All these over a period of time improves renal function & reduces metabolic waste burden on it.

*Short note by Prachi A. Managute*
Dietitian & Health Coach
http://www.amtopmfitness.com/nutrition