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Ohsofit By Sam Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Ohsofit By Sam, Nutritionist, .

OhSoFit By Sam is here to ensure that the food you eat and the time you invest is worth every morsel, is worth every minute!
- Meal Planning, Fitness Coaching and Consulting

For a Happy & Healthy Heart!Happy Diwali 💕
17/11/2020

For a Happy & Healthy Heart!
Happy Diwali 💕

HDL : High-density lipoprotein (HDL) is like a vacuum cleaner for cholesterol in the body. When it’s at healthy levels i...
28/07/2020

HDL : High-density lipoprotein (HDL) is like a vacuum cleaner for cholesterol in the body. When it’s at healthy levels in your blood, it removes extra cholesterol & plaque buildup in your arteries & then sends it to your liver. Your liver expels it from your body. Ultimately, this helps reduce your risk of heart disease, heart attack, & stroke.

Some hormones increase HDL concentrations, such as estrogen or thyroid hormone. Exercise & moderate alcohol consumption are associated with higher HDL (you read it right, a glass or two hurt nobody)

The right food choices can lower your LDL levels, which improves your HDL to LDL ratio.

Recommended Foods:
> High Fibre Fruits - Fruits with a lot of fiber, such as prunes, apples & pears, can lower your LDL level & raise your HDL level
> Olive Oil - The type of heart-healthy fat found in olives & olive oil can lower the inflammatory impact of LDL cholesterol on your body
> Avocado - Avocados are high in folate & monounsaturated fat. This healthy type of fat lowers LDL & reduces your risk for stroke, heart attack & heart disease. They’re also filled with fiber, which naturally helps keep cholesterol in check.
> Fatty Fish - Omega-3 fatty acids, which are found in fish, can lower your LDL. Look for fattier options, such as salmon, tuna and trout
> Flax & Nuts - Ground flax seeds and flaxseed oil also contain omega-3 fatty acids. Nuts, including Brazil nuts, almonds, pistachios, peanuts & others, are filled with heart-healthy fats
> Red Wine - Drinking moderate amounts of alcohol, including red wine, has been shown to slightly raise HDL levels.

Eating the right foods can help you reduce your bad cholesterol & improve your good cholesterol, but it’s not the only thing you should be doing to reach your desired levels.

Exercise & keeping your BMI incheck are equally important to supplement your level goals.

03/07/2020

Cholesterol is a type of lipid, just as fats are. However, unlike fat, cholesterol can't be exercised off, sweated out or burned for energy.

Hence, the right food source & it’s consumed proportions is crucial.

There are 2 main types – known as 'good cholesterol' (HDL) & 'bad cholesterol' (LDL).
HDL : High-density lipoprotein
LDL : Low-density lipoprotein

Let's understand how we read these elements!
> Total cholesterol / HDL cholesterol number = Cholesterol ratio
E.g. Total is 200 mg/dL divided by your HDL is 50 mg/dL = 4:1
*mg/dL - milligrams per deciliter, is a measurement that indicates the amount of a particular substance in a specific amount of blood .
The optimal ratio range is between 3.5 & 1. A higher ratio puts your heart at greater risk.

To start with, check your ratios!

In our next post we will talk about what to eat to improve this ratio.

Food has magic, stay tuned to learn to unlock it 💫

The Balancing Act! 🤸🏻‍♂️The sumo squat is a fabulous lower-body strength exercise. It works your inner thighs, glutes, q...
19/06/2020

The Balancing Act! 🤸🏻‍♂️
The sumo squat is a fabulous lower-body strength exercise. It works your inner thighs, glutes, quads, hamstrings, hip flexors & calves.

However, this version of the sumo squat not only requires lower-body strength but also a great deal of core strength & concentration to balance on those bridge poles 🙂

Sumo squats for you:
As compared to a regular squat, in a sumo squat your legs are wider & your toes are more turned outwards, which works your inner thighs & glutes harder.

This is also a healthier position for your knees as it reduces the chances of arching over your ankles (which is a big no no as it puts more pressure on your knee joint, working the muscles incorrectly & inturn damaging them)

Clarity is the new calm! Picture credit :
16/06/2020

Clarity is the new calm!




Picture credit :

Vrikshasana on the Vriksh Kanda!(Tree Pose on the Tree Trunk)The tree pose, known as Vrikshasana in Sanskrit, is a yoga ...
15/06/2020

Vrikshasana on the Vriksh Kanda!
(Tree Pose on the Tree Trunk)

The tree pose, known as Vrikshasana in Sanskrit, is a yoga posture used to promote balance & centering. It's about maintaining the pose like as a tree on the ground.

The tree pose strengthens & tones the leg muscles, ankles & feet as well as the groin, inner thighs.
Hold for 10 to 20 seconds, about three to eight breaths. And with practice, you can aim to work up to a minute on each side.

Yoga Love 💕


Picture and Support credits : 🤗 @ Grand Canyon Walk Blue Mountains

A healthy weekend treat!Strawberries are nature's healthiest dessert. Sweet, juicy & loaded with vitamin C. These low-ca...
30/05/2020

A healthy weekend treat!

Strawberries are nature's healthiest dessert.
Sweet, juicy & loaded with vitamin C. These low-calorie berries are a rich source of manganese, folate (vitamin B9) & potassium.

The toast adds a crunch, and layering it with moderate amounts of jam, greek yogurt, pure nut butter or even honey will increase satiety your this tasty & healthy meal 😊

Enjoy your weekend folks!!

Build your home gym!We are safe indoors. But it's only fair that we miss our gym & studio trips. Will complaining help u...
30/05/2020

Build your home gym!

We are safe indoors. But it's only fair that we miss our gym & studio trips.

Will complaining help us, don't think so!

Think of it this way, the next time you hit your workout space, that squat, those leg presses, that glute bridge is stronger & a notch better.

How?
Spend 15 minutes every Sunday & build the week’s workout calendar. You’ll feel accountable, and it’s only a matter of days that you’ll get hooked on.

To start with, invest in easy home equipment to motivate yourself.
Resistance bands could one of your options. They create muscle tension & help you flex & grow you. They come in grades of intensity so you’ll be good for a while.

Invest, watch, learn & work those legs!

Feel Fit - Think Fit - Look Fit

Comfort Food Much!Kidney Beans or Rajma are an incredible source of plant-based protein. This legume is also very rich i...
29/05/2020

Comfort Food Much!

Kidney Beans or Rajma are an incredible source of plant-based protein. This legume is also very rich in micronutrients - Folate, Iron, Phosphorus, Copper & Manganese. Also an excellent source of dietary fibres that help boost your digestive system.

Sounds ironical?!
Since a lot of people complain of gas & bowel trouble after consumption.

This my friends, is not the legume but the preparation process.

Recipes that involve beans usually read, 'soak overnight'. This not only for them to cook faster but to make them healthier for your stomach & your social life 😜

Cause: Raw beans contain a particular sugar that the human body cannot fully breakdown. The bacteria in the intestine that does the sugar breakdown causes fermentation which leads to production of odorful gas

Solution: Soak for 8 to 12 hours as the water helps breakdown some of the natural gas-making sugars which inturn make it easier for your body to process, without fermenting and producing gas.

Enjoy your beans, vapourless 😉

13/05/2020

Now more than ever, feeling & thinking fit is of utmost importance.

OhSoFit by Sam is all ready to help you set & achieve your post-covid goals!

Introducing to you our Meal Planning & Fitness Consulting services by Sameeksha Madan Arora - Nutritionist, Dancer, Half-Marathoner & a Fitness Enthusiast based out of Sydney, Australia.

For further details,
DM on
or whatsapp us on +61-432253233
or you could also write to us on [email protected]

Feel Fit - Think Fit - Look Fit

Introducing to you our Meal Planning & Fitness Consulting Services based out of one of the fittest cities in the world!F...
13/05/2020

Introducing to you our Meal Planning & Fitness Consulting Services based out of one of the fittest cities in the world!
For further details, kindly DM on or reach out on the details mentioned in the image

Folks, I’m all set to consult and device effective plans for you.Let's get ready to Feel Fit, Think fit & Look fit.. Sha...
13/05/2020

Folks,
I’m all set to consult and device effective plans for you.
Let's get ready to Feel Fit, Think fit & Look fit.. Shall we?

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