IntExtFit - Get Fit Internally & Externally

   There is a saying that weight gaining is much easier rather losing weight as you just have to consistently eating more and more calories per day. But to gain weight people used to have what comes in their daily diet provided  outside or  at home(may be unbalanced)  called unhealthy food(Junk) rather having healthy & good diet . So the point is one must approach for a balanced and healthy diet rather than unhealthy junk food. Now, what is important to increase weight ? Ans is-  increase Calorie Intake, Increase daily protein, carbs, fats, fiber intake, eat more often, drink less water before eating, So, Here we have a list of few food items which helps in weight gaining. 1- Rice (Brown/white) Rice - (our desi diet ingredient), Rice is always a high calorie-diet, mix it with chicken breast to obtain a high amount of protein, carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get ful...

    Outer Appearance  - In today’s era, doesn’t matter how you are and how you are feeling from inside whether you are fit or not. What the most matters is how do you look from outside, your appearance. And there's nothing wrong in it as your first impression is noticed from your personality, your outer appearance, which is even silent and the person is not even aware of it. so having a good personality or outer appeareance is always an added advantage. So here we are to discuss about keeping the good side of outer appearance. First of all, always take a proper good sleep as it reflects on your face when you wake up. Always eat balanced diet, healthy nutrition. Always take proper sunlight as it is needed for body. Never take too much stress, deal with it. Do regular exercise. Quit smoking and alcohol. Be social as much as you can. Always smiling Be realistic Also, wear well fitted clothes which suits on your body. Get regular hair trim. Stop taking junk into your body. Ke...

  The human body has 5 major organs senses include eyes for sight, ears for sound, nose for smell, tongue  for taste, and skin for touch. The function of each sense is to help humans perceive the world so that we may make decisions about what is happening and what is needed in a situation. Now for their better care, keep reading to know the answers. What need to do to keep your eyes healthy. Eat foods rich in vitamin C, vitamin E, and omega-3 fatty acids, e.g.  leafy greens, vegetables & fruits, fish. Get enough sleep to keep your eyes lubricated. Minimize eye-straining and keep sugar levels under control Consult your doctor if you persistently experience vision complications Never touch your eyes with dirty hands. There are few exercises for eyes as well, do that as shown in pic below at the end. What need to do to keep your ears healthy.  Protect your ears from loud noises. Use earplugs, avoid listening to loud music, and keep the television volume low. Maintai...

  Immunity –  Immunity, the body's first line of defense mechanism against illness. So, to remain stronger and healthy body, you need stronger immunity system as it protects the human body from outside diseases, virus, infections. The immune system is made up of different organs, cells, and proteins that work together to keep you healthy and fit. There are many ways to improve body's immunity and here, some of the important ways are mentioned through which one can improve the immunity of his/her body.   So to have stronger immunity or to boost your immunity system, follow the points. Always maintain a healthy diet as your diet should include oranges, grapefruit, apples, pears, turmeric, Oily fish, Broccoli, Sweet potatoes, Spinach, Ginger. Do regular exercise, keep your body hydrated. Do regular yoga and meditation. Good sleep atleast 6-7 hrs a day, minimize stress and immunity as all are closely tied. Stay upto date on recommended vaccines. Take proper vitamins especia...

Skin -   is the body’s largest part, made up of water, protein, fats and minerals. Your skin protects your body from germs and regulates body temperature. Nerves in the skin help you feel sensations like hot and cold. Skin is weighing 12-16% of a person’s total body weight. Now ways to keep skin healthy and glowing. Incorporate healthy fats into your diet like those found in nuts, flaxseed, and avocados, salmon, chia seeds, olive oil, and whole eggs, walnuts, guava, kiwi, oranges, papaya. Eat antioxidant-rich foods like leafy greens and berries, spinach, caffeine. Stay active, use vitamin C, stay hydrated, take good sleep. Don’t smoke, wash your face twice a day, use face mask. Limit bath time. Hot water and long showers or baths remove oils from your skin. Moisturize dry skin, shave carefully, avoid strong n harsh soaps on face and body. Use Coconut oil ,Aloe vera, Moisturize, Sunscreen, Cleanse. Apply sunscreen before going out . You may get your skin checked by the skin speciali...

   Lungs - An important organ in the human body. lungs are located on either side of the chest. The lungs play an important role for removing carbon dioxide from the blood and adding oxygen to it. The heart and lungs work together to do this. With this, we breathe called respiratory system. So how to keep it healthy and stronger naturally. Keep reading you will get all your answers. First of all, don’t smoke. If is it so quit now. Do regular breathing exercise especially yoga(lom vilom), good for lungs. Avoid exposure to indoor and outdoor pollutants that can damage lungs as unhealthy air may cause serious problems.  Prevent lung infection by getting vaccinated, washing hands with soap or sanitized, avoid crowded places during cold and flu season. Keep yourself hydrated, have apples, beets, pumpkin, Tomatoes, leafy veggies, proteins. Have Green tea on daily basis as its antioxidants may help to reduce inflammation in the lungs. Steam therapy to inhale water vapour to open...

  Bones -  it gives structure to human body. There are 206 bones in human body. Bones are made up of a framework of a protein called collagen, with a mineral called calcium phosphate that makes the framework hard and strong. Bones store calcium and release some into the bloodstream when it’s needed by other parts of the body. So always, take good care of your bones but how, don’t worry keep reading, you will get to know. Take plenty of calcium-rich foods to keep bones strong like – Milk, Yogurt, Cheese, Fortified plant-based beverages, like fortified soy beverage, Beans, tofu, nuts, fish and leafy green vegetables like spinach. The RDI (Recommended dietary Intake) for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women needs to consume 1,200 mg. Get enough vitamin D – Milk, Fatty fish, yogurt Eggs. Potassium, vitamin K and magnesium help your body to absorb and use calcium . So get these important nutrients by eating a variety of healthy ...