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fitness_reetika Certified Dietitian | Nutritionist
Women health certified & Gut health nutrition

28/09/2026

Never skip this tea if stress is keeping you up at night.

Ashwagandha is an adaptogenic herb traditionally used in Ayurveda, and some research suggests it may help with stress and sleep quality in certain people.

A simple way to include it in your routine is as a warm ashwagandha tea — especially as part of a calming bedtime routine.

✅ May support stress management
✅ May help improve sleep quality
✅ Can be part of a relaxing evening routine
✅ Traditionally used for overall wellbeing

But remember — ashwagandha isn’t a sleeping pill, and more isn’t necessarily better. It can interact with certain medicines and may not be suitable for everyone, so check with a qualified healthcare professional before using it regularly.

I focus on personalised nutrition and sustainable healthy habits rather than quick fixes.

📩 DM to book your personalised nutrition consultation.

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25/09/2026

Your Glow Juice Deserves a Spot in Your Morning Routine!

Looking for a simple way to add more vegetables and hydration to your daily routine? This Lauki Juice combines fresh ingredients with a refreshing flavour — but remember, no single juice can guarantee glowing skin.

🥒 Cucumber: Adds hydration and freshness.

🥬 Bottle Gourd (Lauki): A water-rich vegetable that can be part of a balanced diet.

🌿 Coriander: Adds flavour and plant-based nutrients.

🍋 Lemon Juice: Provides vitamin C.

🫚 Ginger: Adds a refreshing, spicy touch.

🥤 How to Make It
Blend cucumber, bottle gourd, coriander, lemon juice and a small piece of ginger with water as needed. Serve fresh.

⚠️ Important: Never consume bitter bottle gourd juice. If it tastes bitter, discard it. Also, juice should complement—not replace—a balanced diet.

I believe healthy skin and overall wellness start with personalised nutrition and consistent habits.

📩 DM “GLOW” to book your personalised nutrition consultation.

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If you’re managing PCOS, your everyday food choices can be an important part of supporting overall health.Instead of ext...
24/09/2026

If you’re managing PCOS, your everyday food choices can be an important part of supporting overall health.

Instead of extreme diets or cutting out entire food groups, focus on a balanced, nutrient-rich diet:

✅ More fibre
✅ Quality protein
✅ Healthy fats
✅ Better-balanced meals: pair carbohydrates with protein and fibre
✅ Adequate hydration: make water your everyday go-to

And no — you don’t have to completely give up rice, roti or your favourite foods. The right plan should fit your lifestyle, preferences and nutritional needs.

PCOS looks different for everyone, which is why a personalised approach is highly suggested.

📩 DM “PCOS” to book a personalised nutrition consultation.

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22/09/2026

Paratha lovers, this one deserves a spot on your breakfast menu!

What if your favourite Matar Paneer Paratha could be a delicious part of your balanced diet?
Made with the goodness of Naario Multigrain Atta, jowar flour, paneer and green peas, this homemade paratha brings together flavour, fibre and protein in one satisfying meal.

✨ Matar Paneer Paratha | Nutrition per serving
🔥 205 kcal, 12 g Protein, 32 g Carbohydrates, 4 g Fat and 4.5 g Fibre

Ingredients:
• Naario’s Multigrain Atta
• 50 g paneer
• 20 g green peas
• Salt, red chilli powder, ajwain & chaat masala
• 1 tsp ghee or mustard oil

👩‍🍳 How to prepare:
1️⃣ Prepare a dough using Naario’s Multigrain Atta.
2️⃣ Mix boiled peas and low-fat paneer (or tofu) with your spices and coriander.
3️⃣ Stuff the filling into the dough and roll out your paratha.
4️⃣ Roast using a measured amount of ghee or mustard oil.
5️⃣ Serve hot with homemade chutney or curd.

A simple nutrition tip: Pairing your paratha with curd can add protein and make your meal more satisfying. Your overall portion and daily nutritional needs still matter.

I believe a healthy diet should be practical, delicious and designed around your lifestyle—not a list of foods you’re forced to give up.

Let me know in comments if you like this recipe.

Want personalised recipes and a nutrition plan that fits your health goals?
📩 DM “DIET” to book your consultation today

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My client Kavita has a super busy schedule, but she never let it come in the way of her health. ❤️With a practical, pers...
21/09/2026

My client Kavita has a super busy schedule, but she never let it come in the way of her health. ❤️

With a practical, personalised diet, she not only lost weight but also feels more energetic, active, and happier every day.

Because a busy lifestyle shouldn’t mean compromising on your health. ✨

13 KG DOWN IN JUST 3 MONTHS! ✨My client Preeti achieved an amazing transformation with a simple, sustainable approach:🥗 ...
18/09/2026

13 KG DOWN IN JUST 3 MONTHS! ✨

My client Preeti achieved an amazing transformation with a simple, sustainable approach:
🥗 Home-cooked meals
🚶‍♀️ Regular walking
❌ No gym
❌ No intense workouts
📉 13 kg weight loss + major inch loss

No extreme dieting. No crash workouts.
Just the right nutrition, consistency & a lifestyle she could actually follow. ❤️

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