Presentation on Think Fit, Stay Fit. Prachi Rege presented this session at Kiprosh, Mumbai. Specially for the Corporate Wellness and explained how there is a clear link between Wellness and Success.

1. Think Fit Stay Fit
By:
Prachi Rege

2. Corporate Wellness
 Clear link between Wellness and Success
 Poor nutrition reduces work productivity by 15%
 People with unbalanced diets take 25% more time off than those with balanced diets
Common symptoms/problems faced at work due to unbalanced meals:
 High Stress levels High rate of Metabolic Disorders such as Diabetes,
Hypertension (high blood pressure), high cholesterol, hyperacidity etc.
 Low Haemoglobin levels
 Poor concentration
 Poor memory
 Tiredness, fatigue, very low energy levels, always sleepy

3. How to balance our meals?
BREAKFAST
Most important meal of the day
Easy breakfast options:
-Oats/Muesli/Wheat flakes in Soya milk or Cow’s Milk with nuts or fruits
-Eggs with Multigrain or Whole Wheat Bread/Chapatti
-Oats, Strawberry/Banana, Milk, Yoghurt Smoothie with Honey
-Sprouted Pulses and Chapatti Roll
-Parantha stuffed with Green Leafy Vegetables or Dal and Seeds
-Mixed Grain Pancakes/Thalipeeth
-Potato-Oats Tikkis/Cutlets

4. Lunch
 Finger foods/quick lunch ideas
-Chapatti and Sprouts/Paneer/Tofu Rolls with Salad or Stuffed Paranthas
-Whole Wheat or Multigrain Sandwiches with Vegetables/Eggs/low fat
Paneer/Cheese
-Brown Rice Pulao with Soya Chunks and lots of Vegetables
-Daliya Upma with Vegetables and thick Buttermilk or Salted Lassi
-Idli with Saambar, Salted Lassi and Green Salad
*Do not drink Fruit Juices with lunch or dinner. Go for salted lassi or
masala buttermilk instead.
Post Lunch Sweet (for Sweet Tooth):
Dates, Prunes, Apricots, Black Raisins, a small piece of Black Jaggery
Mid-Morning snack
1 Fresh Fruit or
2Tbsp of Mixed Nuts or
Dry fruits (Almonds, Walnuts, Pistachio, Dates) or coconut water

5. Evening Snack
Fresh Fruit or
Roasted Chana- Peanut Mix or Roasted Makhanas or Cheese
andrackers
Sprout Bhel or Idli or Dhokla or Whole Wheat Sandwiches
Dinner
-Wheat or Jowar Daliya with Dals and Mixed Vegetables
-Jowar or Ragi or Bajra roti with Green Leafy Vegetable
-Green Salads with Lettuce, Cucumber, Tomato, Carrots, Boiled Chana
or Chole or Sprouts or Boiled eggs or Tandoori Chicken
-Potato and Spinach Soup with Roasted Paneer or Tofu
*Less on Carbohydrates and more Proteins for dinner

6. Junk Food/Fast Food
What is considered Junk??
 Food with more Calories but with little Nutrition Value
 Low in Satiation value
 High in fat, specially ‘Trans fats’ (Hydrogenated or partially
Hydrogenated)
 High in Sugar (liquid form, High Fructose Corn Syrup)
 Low in Fiber
 Hygiene????
 Some of the Examples: Cheese Puffs, Kurkure, French Fries,
Frozen Pizza Rolls, Chicken Nuggets, Chips and Cookies, Cakes
and Pastries, Samosas, Waffers, sugary breakfast cereals (fruit
loops, strawberry flavoured corn flakes etc)

7. What you must carry to
workplace in your backpack?
 Seasonal Fresh Fruit (washed)
 Dates and Unsalted Nuts (instant Energy Foods)
 Roasted Chana- Peanut mix or Roasted Makhanas or Plain
Popcorns
 Bottle of water
 Lunch box

8. Hydration
Prefer Avoid
Plain water Canned, Tetra packs of Fruit juices
Lemon water (Semisweet or
salted)
Carbonated drinks
Green Tea, Lemon tea Alcoholic beverages
Buttermilk Fizzy drinks
Salted lassi Ice Cream shakes, Sugary coffee
drinks such as Mocha, Latte etc
100% Fruit Juices,
Homemade preferably
Energy drinks such as Red Bull

9. Exercise/ Physical Activity
How can you incorporate Physical Activity in your hectic
schedule?
 Take a break every 1 Hour, get up from your chair as much as
possible.
 Get up often to drink water
 Avoid elevators or escalators wherever possible. Use stairs.
 Take a 10 minute stroll after Lunch and Dinner everyday
 Park your car far away
 Get off the bus or auto 1 stop early and walk to the destination.
 Stand whenever possible. You burn more calories standing than
sitting at one place.
REMEMBER:
EXERCISE IS NOT 3 MONTHS 10 KGS Weight Loss Programme-
IT IS A LIFELONG COMMITMENT