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fitness_reetika

Certified Dietitian | Nutritionist
Women health certified & Gut health nutrition

27/11/2025

In just 2 months, Manas Das dropped 10 kgs through consistent workouts and a clean, disciplined diet. His transformation is proof that with the right routine and determination, real results follow. Stronger, fitter, and more confident 💐💯🥗

26/11/2025

🌫️ Delhi Pollution Survival Drink
A Simple Lung-Cleansing Morning Detox 🫁✨**
Delhi’s pollution is brutal right now — and your lungs are the first to suffer.
If you're feeling heaviness in the chest, breathlessness, throat irritation, or constant fatigue…
your body is begging for support.
This lung-cleansing drink is the easiest daily ritual to flush toxins, reduce inflammation, and support respiratory health.

🍵 Lung Cleansing Drink – Recipe
Ingredients:
• 1 litre warm water
• ½ tsp turmeric
• 1–2 inch fresh ginger (crushed)
• 1 tbsp lemon juice
• 1 tsp honey (optional, after cooling)
Method:

Boil 1 litre of water.

Add crushed ginger + turmeric.

Simmer for 3–5 minutes.

Let it cool slightly, then add lemon.

Add honey only after it becomes warm—not hot.

Sip through the day for best results.

Why this works:
✔ Turmeric reduces inflammation in the respiratory tract
✔ Ginger breaks mucus and soothes the airways
✔ Lemon boosts immunity
✔ Warm water helps detox + hydrates your lungs
✔ Honey (optional) soothes throat irritation
This is not a cure, but a powerful support ritual your lungs will thank you for.

🌫️ Stay safe, breathe easy, protect your lungs.
If you want daily pollution-specific detox tips, comment LUNGS.

25/11/2025

If you feel heaviness after eating — it’s NOT weight gain, it’s bloating.

Most people confuse post-meal heaviness with “getting fat,”
but 90% of the time, it’s bloating, not fat.

Here are the 3 real reasons you’re feeling heavy after meals:

1️⃣ You’re Eating Too Fast

When you rush meals:
• You swallow air
• Digestion becomes weak
• Your gut gets inflamed
Result → bloating + tightness in the stomach

✔ Slow down
✔ Chew every bite properly
✔ Avoid eating while working/watching

2️⃣ Low Water + High Caffeine

Low hydration + too much chai/coffee =
• Constipation
• Water retention
• Slow digestion

✔ Increase water intake
✔ Reduce caffeine on an empty stomach
✔ Add electrolytes if needed

3️⃣ Low Fiber Intake

If your plate is low in fiber, digestion slows down.
✔ Add veggies
✔ Add fruits
✔ Start lunch with a small salad bowl
Fiber = gut movement + less bloating.

BONUS TIP:

Don’t lie down or sit immediately after meals.
Take a 15–20 minute walk → this alone improves digestion massively.

⚠ Possible Intolerances

Some people bloat due to:
• Gluten intolerance
• Lactose intolerance

Try a 1-week break from both and see if the heaviness reduces — you’ll know your trigger.

🌿 Want a personalized gut-friendly plan?

Comment GUT and I’ll help you fix your bloating naturally.

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20/11/2025

Winter is the season when your body heals the fastest — if you feed it the right traditional foods.
These 3 simple, powerful foods can transform your immunity, hormones, skin, energy and digestion before winter ends. ❄️💛
Here’s why you should eat them daily till the season lasts 👇

🍏 1. Amla (Indian Gooseberry)
One of the richest natural Vitamin C sources.
Boosts immunity, supports digestion, strengthens hair, enhances iron absorption, and reduces inflammation.
Your perfect everyday winter antioxidant.

🌰 2. Sesame Seeds (Til)
A winter superfood for hormones, bones & skin.
Rich in calcium, zinc, healthy fats & warmth-giving nutrients.
Helps with PMS, painful periods, low energy, dull skin and winter dryness.
A spoon of til laddoo or roasted sesame goes a long way.

🍠 3. Sweet Potato (Shakarkandi)
Winter’s most comforting slow-carb.
Keeps you full, stabilises blood sugar, improves gut health, nourishes thyroid function and boosts metabolism.
Great for weight loss, PCOS, kids’ nutrition and family meals.
These three foods are simple…
But their effect on your immunity, hormones, metabolism and skin glow is HUGE.
Winter is the BEST time to improve health naturally — don’t miss this window!

✨ Want a personalised winter diet for immunity, fat loss, hormones or periods?
DM “WINTER PLAN” and I’ll help you start!

winter superfoods amla benefits sesame seeds benefits sweet potato benefits winter immunity foods hormone balancing foods period health foods pcos diet winter nutrition indian superfoods metabolism boosting foods thyroid friendly foods antioxidant rich foods skin glow foods healthy winter snacks gut healing foods natural weight loss foods warming foods winter wellness tips

19/11/2025

If your periods are irregular, delayed, too short, too long, or unpredictable…
before blaming your hormones, start by fixing your nutrition.

These foods have been used for centuries to balance cycles naturally —
and they still work beautifully in 2025 because they support your hormones, gut, and inflammation levels 👇✨

1️⃣ Cinnamon Tea
Helps stabilise insulin + supports hormone balance for smoother cycles.

2️⃣ Fenugreek Paratha
A comforting, nutritious way to improve menstrual health and reduce period irregularities.

3️⃣ Sesame Ladoo
Rich in iron, calcium, and healthy fats — amazing for women with low energy or missed periods.

4️⃣ Ginger Infusions
Reduces inflammation, eases cramps, and supports healthy ovulation.

5️⃣ Papaya Salad
Improves digestion and supports uterine muscle function naturally.

6️⃣ Cumin Drink
Promotes hormone regulation and improves bloating.

7️⃣ Amla
High in vitamin C → boosts immunity + supports healthy progesterone levels.

8️⃣ Ajwain Water
Great for bloating, gas, sluggish digestion — all of which affect period regularity.

9️⃣ Coriander Detox Drink
Naturally detoxifies the body and supports liver function (your hormone-clearing organ!).

Balanced periods come from balanced hormones —
and balanced hormones come from the right foods.

If you want to cure irregular periods naturally without pills, harsh medications, or random home remedies…

👉 DM “PERIOD” and I’ll help you with a personalised hormone-balancing nutrition plan.

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