Dt. Priyanka Bhawalkar

Best Nutritionist / Dietician / Dietitian in Pune, Pune, India

http://priyankab.zest.md

About Me

Priyanka Bhawalkar is one of the best dietitians for weight-loss and weight-gain in Pune, Maharashtra, India. She is also a Licensed Zumba Fitness Instructor. Online diet consultation is provided for services like Weight loss, Weight gain, Cholesterol management, Diabetes management (Diabetic diet), Therapeutic diet, PCOD Diet, PCOS Diet and other disease management. Register Now and start your Health & Weight Loss journey with Famous / leading dietitians / nutritionists in Pune , Maharashtra.

 

My Blogs

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    Power of Protein

    By: Priyanka Bhawalkar

    What is Protein? So how many times have you heard how protein is essential for good health, for weight loss, for muscle buildup etc? Umpteen times, right? But do you know what exactly is protein and how does it help you? Read on to find out.  Protein is the building block of your body. A very important nutrient, it builds, maintains, and replaces the tissues in the body. It also serves as fuel for energy that you need not only to exercise, but to perform your daily routine activities. So you thought that only body builders need protein, huh? Wrong! All of us do - the amount of intake varies from person to person, and depends on the specific purpose you need it for. For example a normal person requires 2 gms protein/kg body weight but in the case of body builders it can be more. So if you weigh say 60 kg, you need 120 gms of protein. Protein is especially important for people who are trying to lose weight – why – ‘cos it takes longer to digest, helping you feel fuller for longer and on fewer calories – helps you NOT reach for that slab of chocolate when the hunger pangs strike J Another extremely important role that Protein plays is in helping repair damaged muscles and tissues that occur during exercise and/or general wear-and-tear. Before your workout, Protein can help minimize muscle damage, but it is even more important to consume some after a workout. If you exercise regularly but find yourself low energy or feel that you are not building any muscle in spite of heavy-duty weight-training, it may be due to not having enough protein in your diet. So where do I get this protein from? Many people still believe that protein is only available from meat and we will all fall over dead without animal protein! NOT so!! We know that meat, eggs and dairy products are the more commonly-known sources of protein. But what about vegetarians? Where do they source their protein from? There are plenty of options for the vegetarian junta - dairy products like milk, curd, paneer, beans and legumes, nuts, soy and soy products like tofu, grains like wheat quinoa, and yes vegetables like peas, corn, spinach, broccoli etc. are all protein-packed. So amp up on your protein, exercise and get fit and fabulous! A word of caution though – too much of protein, as most things in life, is NOT good, especially for your kidneys – you have to strike the right balance and ensure that you drink plenty of water.

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    Dietary tips for Pre and Post workout

    By: Priyanka Bhawalkar

      What and when to eat... is the question! Are you the types who rushes home from a long day at work, changes hurriedly, dashes to your workout… and crashes!! Know why?? ‘Cos your body is running on empty!! Eating a healthy snack before exercise plays a very important role as it serves as fuel for the body and also helps in increasing your efforts and results. Doing any workout on an empty stomach results in low blood sugar that causes fatigue and headaches – that’s why the sudden dizzy spells. Make sure you eat something 45 minutes to an hour before workout. The 63-million dollar question is, what should you eat? Not that piece of pastry or the leftover pav bhaji.  What then? Here are some healthy options: Banana (all-time favourite), oats and milk, muesli, whole-grain bread, roti, brown rice, yoghurt, etc. Remember to keep sipping water during your workout as it helps to keep you hydrated. You should avoid fatty foods like cheese and butter as these fats digest very slowly that make you feel very full during workout and makes you feel sluggish . It can also cause indigestion, nausea and vomiting during workout.   Post Workout Okay, so you have Zumba-ed (or brisk walked, or pumped iron, or swam) for a good, solid hour – you have perspired and burned a ton of calories. Good for you!! So when you get back home, do not reach for that leftover cake or pav bhaji! NOT good for you. Eating something after your workout is just as important as before it.  A good post-workout meal helps prevent muscle breakdown, replenishes your stores of glycogen and helps you recover faster - in short, it improves your ability to workout consistently. You should eat something within an hour of workout. Have a proper combination of complex carbohydrates and proteins: You can have milk with some cereal, cottage cheese sandwich, fruits with yoghurt, dry fruits and nuts, protein shake, eggs in any form,  sprouts etc.   Avoid fatty and junk foods, salty snacks and a BIG no to any aerated drinks, sodas and fruit drinks – they are loaded with sugar and empty calories.  

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    How to encourage kids to eat healthy.

    By: Priyanka Bhawalkar

    Healthy eating plays a very important role in proper physical and mental growth of your child. It can stabilize children’s energy, sharpen their minds, even their moodswings and prevents them from Obesity.  It is only possible by promoting healthy eating habits in your kid. Here are some tips- * First and very important. Be a role model and teach your kids to make balanced choices when eating out. If you eat healthy your kid will definitely do. * Stock up your kitchen with healthy snacks, fresh fruits and vegetables instead of fried, salty and sugary snacks. * Take your kids along for grocery shopping and encourage them to choose healthy snacks. This will help in changing their preference for healthy snacks over the unhealthy ones. * Eating food cooked at home is healthier for the whole family and sets a great example for kids about the importance of food. Restaurant meals tend to have more fat, sugar, and salt. But there is no problem in dining out once in a while. Let your children help you to cook. Kids usually enjoy helping prepare meals. * Do not force your child to finish up their meals. Just limit their portion size. * Help them in choosing healthy drinks like milk and milk products ,Fresh fruit juices over aerated and Fizzy drinks * Include varieties and experiment with different food as they get bore soon with the same kind of diet * Promote physical activity in your kids.  

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    Dietary Tips for Summer

    By: Priyanka Bhawalkar

    Some dietary tips which will help you in being fit and healthy in summers are as follows- 1.Keep yourself hydrated. Keeping yourself hydrated is the best way to keep your body cool. Also it prevents the body from releasing heat in an efficient manner. Drink at least 2-4 liters of water through out the day. You can also have lemon juice, coconut water, Butter milk, Green tea and fresh fruit juices(without sugar) as well ,which will not only help in hydrating but it wll provide the essential minerals and vitamins to the body. 2. Eat lots of fresh fruits and vegetables. Eat lots of melons. 3. In summers try and avoid fried and fatty foods as it has a thermal effect on body. Eat a light and nutritious diet. 4. Avoid caffeinated or carbonated beverages, alcoholic beverages –As these drinks are acidic in nature and act as diuretics. They cause loss of fluids through urine. Soft drinks also reduce mineral levels in the body to such an extent that enzymes are unable to function well resulting in indigestion. And actually interfere with the body’s very own cooling mechanism 5. Try fish as an alternative of red meat and chicken. As fish is not only cooler on consumption  but also provides essential fatty acids like Omega 3 and omega 6 which is good for a healthy heart and body and many ways. TIP - Use Tulsi seeds in your drinks which has a very cooling effect on body.

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    Natural Fat Burners

    By: Priyanka Bhawalkar

    1. Fruits rich in vitamin C * Citrus Fruits like limes, lemons, oranges, guava, grapefruit, papaya, sweet lime, tangerines and tomatoes * Helps the body process fat faster and also stimulates the carnitine amino acid, which speeds up the body\'s fat-burning capacity * Dilutes the fat and makes it less effective and helps in releasing the fat from the body 2. Apples * Pectin in apple restricts the cells to absorb the fat * Encourages water absorption from the food which helps in releasing the fat deposits from the body * The antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an apple body shape 3. Calcium Rich Dairy Products * Milk, cheese, yogurt, etc., act as fat burner that can boost weight loss by increasing fat breakdown in fat cells * A dairy-rich diet with same calorie restriction can nearly double the rate of weight and fat loss * Dairy products may therefore be termed as fat burning foods or fat burners 4. Nuts * It help feel full while also increasing the body\'s ability to burn fat 5. Chillies * Foods containing chillies or cayenne pepper are considered to be as foods that burn fat * Contain capsaicin that helps in increasing the metabolism * Capsaicin is a thermogenic food, so it causes the body to burn extra calories for 20 minutes after you eat the chilies 6. Proteins * Protein rich foods and high fiber foods are the best fat burners as they take longer time to digest so it helps to increase the metabolism. Some of the other foods that may be included in the list of fat burning foods are asparagus, broccoli, cabbage, carrot, chilies\', beans, soybeans, blueberries and watermelon.

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