Dietitian Riya Luthra

Dietitian Riya Luthra � Certified
� Lifestyle and nutrition guide
� workout plans
� Pregnancy
�child nutrition

09/08/2021

If you smash something on the floor, do you keep smashing it untill it is broken completely? Same is with your health. If you ate something unhealthy once does not mean you have to keep doing it for the rest of the day or week!
All or nothing approach will never work.
It is a lifestyle for your better old age.
Balance is the key.

Have a great day!

It doesn't matter if you are able to cover the different exercises or not as long as you are doing something.The only ba...
07/06/2021

It doesn't matter if you are able to cover the different exercises or not as long as you are doing something.
The only bad work out is the one that you didn't do.
Human body is meant to do more activity and lesser sitting.
Working out and eating clean are indispensable part of our lives. If we tend to ignore either of two then you will lose your lean body mass, fat loss won't happen and body becomes vulnerable to diseases.

According to research, 1 out of 4 school going children suffer from developmental delays, speech and language problems, ...
30/05/2021

According to research, 1 out of 4 school going children suffer from developmental delays, speech and language problems, impaired motor skills and difficulty in understanding the real world around them due to excessive screen times.
It is really important for parents to involve the child in maximum outdoor/ indoor physical and mental activities so that they get a better understanding of nature and the day to day processes of the environment in which they are growing.





Millets should be included in daily diet because of its abundant benefits-- protein rich grain-full of magnesium and pho...
23/05/2021

Millets should be included in daily diet because of its abundant benefits-

- protein rich grain
-full of magnesium and phosphorus
- helps in lowering blood sugar levels
- helps in lowering cholesterol levels
- easy to digest
- full of antioxidants

Millets have been a part of our traditional culture, they are time tested but due to the western influence in our diets, they have been somewhere lost.








Rome was not build in one day, it was build every day. Similarly, your fitness and health needs to be build everyday. Tr...
11/01/2021

Rome was not build in one day, it was build every day. Similarly, your fitness and health needs to be build everyday. Try to eat as much balanced as you can. Combine your carbohydrates with proteins and eat a colourful plate everyday.
Following good diet and fitness is not something to be followed on temporary basis to lose that target weight to attend a friends wedding or your own wedding but make it a lifestyle because nothing beats a great body and good health. Being a fitness addict is the best addiction ever.

UNFAO has declared year 2021 as the year of vegetables and fruits. All that we have learnt from 2020 was that life is un...
02/01/2021

UNFAO has declared year 2021 as the year of vegetables and fruits. All that we have learnt from 2020 was that life is unpredictable, fragile and we are not in control of everything. But we can atleast take charge of things that are in control of.
Make this year about yourself, your health, your family's health and your mental peace.
Start taking charge of what you put in your mouth and making sure that you make fresher,local, healthier choice over packaged, processed and unhealthy.
Start taking charge by working out for your body. Your body is going to thank you later.

As we stand on the brink of 2021, lets make a serious commitment towards our health, fitness and well being.There is alw...
24/12/2020

As we stand on the brink of 2021, lets make a serious commitment towards our health, fitness and well being.
There is always a choice either investing in our good health or investing in sickness.
Make sure you make the right choice.

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Are you finding it difficult to do your work outs? Here are some tips that actually might help-1. Go and watch some moti...
21/12/2020

Are you finding it difficult to do your work outs? Here are some tips that actually might help-
1. Go and watch some motivational videos of fitness influencers.
2. Fix a particular slot for yourself and try to do exercise on the same time everyday. That will help you to get in a routine.
3. Keep reminding yourself that why are you working out in the first place? It is because your health is more important than all other aspects that keep you occupied throughout the day. If you have good health only then you will be able to do all other stuff.
4. Do what you love the most. It could be dancing, aerobics, strength training, yoga, jogging. Just go and move that body.
5. It will give immense joy and satisfaction when you will attain that well toned and fit body.

workouts

By being on a calorie deficit diet doesn't mean that you have to eat less, it rather means you have to work out harder t...
17/12/2020

By being on a calorie deficit diet doesn't mean that you have to eat less, it rather means you have to work out harder to earn your food.
The more you include packaged food( cookies, chocolates, aerated drinks, chips etc) in your life, the more you increase your chances of having lifestyle diseases such as type 2 diabetes, blood pressure problems, heart problems, cancers.
Simply start by chasing a healthy lifestyle, fat loss will chase you in return.
Dont time frame your good habbits. When you get a great looking body, there should be no turning back.

DM for your customized diet and workout plans.

When living in a region where there is ample supply of fresh vegetables, fruits and regional grains such as rice, millet...
20/11/2020

When living in a region where there is ample supply of fresh vegetables, fruits and regional grains such as rice, millets, pulses why do we still tend to make poor choices of eating processed and packaged food which been produced by big plants for mass consumption using lowest qualities of oil, flour, sugar and packaged in plastic which is going to stay in our environment forever.
These local vendors hand pick the vegetables from the nearest farms on everyday basis but we still tend to eat something that was packed so and so days ago and kept in the malls.
Its not rice or mango that causes diabetes but its the colas, chocolates, chips mass produced for the whole nation that causes the diseases.
So don't skip that dal chawal freshly home made meal to go for some baked pack of chips that shows lesser no of calories on the packet.




Have you set goals like losing 10kilos in a month or maybe 2? Have you thought about what will happen after that? Will t...
05/11/2020

Have you set goals like losing 10kilos in a month or maybe 2? Have you thought about what will happen after that? Will that weight stay off or come back?
When you set a particular time limit in your mind, then your mind gets trained naturally to eat clean and exercise only for that particular period of time and once you achieve your goals, you indulge yourself again in unhealthy eating patterns and no routine of exercise leading to gain those kilos again and leaving you frustrated all over again. Its a vicious cycle. Make goals like losing 10kilos in 6 months or even a year. Time doesn't matter as long as you are losing and not gaining again.

Am i asking you to eat 100% clean everyday and never have your favourite cheat meals? NO!
moderation is the only key here. If you fix one particular day in a week , for instance Sunday, when you can indulge in your favourite food and drinks. This will help you stay focused on your healthy pattern throughout the week thinking that you will get a reward for your hard work on Sunday and not really depriving yourself from everything.
Your today's discipline will bear you fruits in your old age by giving you a healthy, disease free life.

EAT MORE TO LOSE MORE!!In order to attain weight loss, the body needs to go in a calorie deficit mode. It could be any v...
29/10/2020

EAT MORE TO LOSE MORE!!
In order to attain weight loss, the body needs to go in a calorie deficit mode. It could be any value for you for instance 1500 calories. You can achieve this value by either following eating pattern on the left side or the right side. If you eat food from the left side-

1. You might lose weight but still end up with lifestyle diseases such as diabetes, blood pressure, fatty liver, heart problems because of the refined oil, flour, sugar present in the food. So losing weight is not a big deal actually.
2. You would be losing muscle mass because there is not enough protein in it and also it lacks all the nutrients.
3. You will have to eat less as it is high in empty calories.

While the food choices on the right side is wholesome, full of nutrients to nourish your body and keep you healthy. Mindful eating will actually result in weight loss.

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