Get fit with Mrudul

22/11/2016

We have crossed 2000 likes on our page. We thought of saying thanks to everyone ☺

20/11/2016

When Sundays are meant for work and not rest. Mrudul is busy working. Some interesting content is coming soon.

Mrudul Girdhar is busy creating content.

18/11/2016

Seminar on" Importance of Exercise and Nutrition". Had a wonderful time with the students in Rustomjee Academy for Global Careers. Grateful to the dean and staff. Some glimpse of the sessions.

14/11/2016

If you are diabetic or know someone who is suffering from diabetes, then it's time to attend this programme on diet for diabetic people.

10/11/2016

Did you know that this hyper-pigmentation of skin can be because of insulin resistant-diabetes, Hypothyroidism, Poly Cystic Ovarian Disease (PCOD) and various other medical conditions? Get yourself checked by a doctor and consult a dietitian.

09/11/2016

Heard about GM diet? Or are you following GM diet? This post that I just published on my blog is for you!

Here is an excerpt from the article: 'No matter how effective and result-oriented this diet appears, you need to see what exactly does it affect. There is another side to this coin here, you need to be aware about the side effects of GM diet. I have listed some...'

Read more about this here: https://goo.gl/MknNZI

Do share this with your friends and family! Comment below if you like it.

If you landed on this article by reading the title then you are probably in the stage of validating your decision to follow GM diet but you are not sure yet. I met a lot of people which either foll…

06/11/2016

Get fit with Mrudul will be publishing its success stories on a regular basis. It is my pleasure to write this first one. It makes me very proud to share the success stories with you.

I have been counselling Rahul Haryani for the past 3 months. He has proven to be a great client of mine. With his existing health conditions and other complications he came to me with an aim to lose fats. I designed a diet plan for him that did not affect him health-wise and yet gave expected results. I would like to present a case study of Rahul Hariyani in this article.

Rahul’s Profile:
Age : 42 years
Occupation: Practising Chartered Accountant
Residence: Mumbai.

Rahul’s earlier routine and health condition - a sadder version:
With 4 hours of daily commute to office and a demanding job made Rahul’s life particularly difficult. Irregular food intake and consumption of fatty foods resulted in the accumulation of unnecessary fats in his body. This took a toll on his body when he was diagnosed with Gall bladder stone, fatty liver and high cholesterol in June 2014. Upset digestive system, acute acidity and constant exhaustion left him unhealthy most of the time. Moreover, he weighed 95 Kgs!
In July 2014, Rahul’s gall bladder stone was surgically removed. Doctors advised him to control his food intake and reduce weight. With his own efforts he lost 3 kgs but with uninvited weakness in body.

Rahul’s fitness plan - a happy version. Let’s look at this section in his own words :
“In October 2014, I consulted Mrudul Girdhar for diet plan. She gave me a plan according to my health conditions. I religiously followed the diet for 2 months. I came down from 92 Kgs to 84 Kgs and this was a huge achievement for me. Most of my fats are now replaced with muscles. My energy levels are high. I can run for 15 mins without halt; this was not possible with my medical history.”

And his continuing journey:
He is still consulting me to further reduce his weight from 84 Kgs to 75 kgs.

Rahul’s story was particularly complicated because of the health conditions he has. But it is great working with him. Along with sports nutritionist, I am also a clinical dietitian - this applies to people with medical history. If you think you need a diet you can send me your queries at getfitwithmrudul@gmail.com or send me a message on Facebook. Until then stay fit and stay healthy!

03/11/2016

Staying fit through this winter season

November is the start of winter season. In these days, environmental temperature is low and our bodies are more prone to infections like cold and flu. In this winter season, make sure you prevent yourself from such infections and stay fit and healthy. Below are few tips to keep yourself fit for this winter.

1. Keep yourself hydrated: Drink at least 2-3 litres of water. This will help you to maintain good skin health and flush out toxins.

2. Enjoy hot beverages: To keep your body warm, you can have hot beverages like coffee, lemongrass tea, simple ginger tea; ginger will help boost immunity. Vegetable or chicken soup also works good!

3. Include fresh vegetables and fruits as they are packed with powerful antioxidants.

4. Add good amount of Vitamin D to your diet since we are more prone towards Vitamin D deficiency during winter. So you can have Vitamin D rich foods like milk, eggs, tuna, salmon, mackerel etc.

5.Eat for immunity. Include Vitamin C, Vitamin E, Beta Carotene etc. rich foods like cabbage, citrus foods, spinach, fish, eggs, milk in your diet.

6. Include healthy bacteria in your diet. They protect us from infections. Have fermented products like milk. You can also include probiotics in your diet eg: Yakult.

7. Avoid skipping meals. Try and eat in regular intervals.

8. Do not forget to exercise regularly.

I hope this was helpful to you! Stay fit ! stay happy! Happy winters :)

Send us your questions or doubts at getfitwithmrudul@gmail.com or comment below.

02/11/2016

A glass of lemon juice helps in detoxification. Boosts Immunity. Rich in Vitamin C. Replenishes Electrolyte losses. Aids in digestion.
Stay Fit! Stay Happy! :)

01/11/2016

Focus on losing fats and not weight!

I am sure you have heard this line, “I want to lose weight” countless times before. I often confuse my clients with a simple question, “Do you want to lose weight or lose fats?” But wait a minute, is it not the same thing? Technically speaking, it is not. The confusion arises because for as long as we can remember, we have used these two words, weight and fat, interchangeably. I am about to explain how losing weight is different from losing fat and why you should avoid the former.

What is the difference between weight and fat?
Our body consists of muscles, bones, blood fat, chemicals, hormones, enzymes, organs etc. There are two compartments - fat mass and fat-free mass.
Fat mass consists of fat cells or fat tissues also known as Adipose tissue whereas fat-free mass which can also be called as lean body mass comprises of muscles, blood, bones, organs etc. So when we stand on weighing scale it shows overall body weight and not only fat weight. Normal body fat percentage for females is in the range of 12% - 20%. Whereas for males it is 3% - 15%. And when it comes to LBM (i.e. Lean Body Mass), higher the lean body mass is the better it is.

What is the correct way to check the values?
Therefore, checking your weight very often just to see how many kilograms you lost will not tell you whether you lost those nasty fats or muscle weight? Hence, weighing yourself regularly is not the best indicator. Instead you should get your body fat percentage checked; this is the best fitness indicator. In-body machines won’t give you accurate fat %, but DEXA will give you proper reports. DEXA is an acronym for Dual Energy X-ray Absorptiometry. It is a method in which they compare two X-rays and tell your body fat percentage and also bone densitometry. This is an expensive test which could cost around Rs. 3000 to Rs.3500 per test. This might not be a feasible solution for the people with tight budget.

Apart from doing machine checkups, one more way to check if you are losing fat is anthropometric measurements. In other words, body girth measurements or simply put, measurements by measuring tape.
Remember, Inch loss = Fat loss & weight loss = LBM (Lean Body Mass) loss

So, if inch loss is greater than the weight loss then you are on right track. But if weight loss is more than the inch loss then there is a reason to be worried. It means you are losing muscles more than fats. Because, LBM is heavier than fats.

Hence, when it comes to losing weight, see to it that majority of kilos you lose should be fats and not lean body mass. With this in mind, let’s use the term fat loss instead of weight loss.

Send us your questions or doubts at getfitwithmrudul@gmail.com or comment below.

29/10/2016

Tips to stay fit this diwali!

* Avoid having sweets after the meal, this will prevent fat gain. You can have it before meal.

* Avoid eating too many sweets at a time; you can have it in small portions. This will help you to maintain blood sugar levels.

* Avoid having sweets in the first meal as it will give you cravings all throughout the day.

* And importantly, do not skip your workouts as it will help you burn those extra calories.

Happy Diwali :) Stay Fit! Stay Healthy!

26/10/2016

Thank you all for your likes and shares. It is very encouraging to see your interactions. I will be sharing a lot more information in coming days. Have a great Diwali and enjoy this festive season!