Explaining Mothers to stay fit




We all love our mothers and want them to be fit and healthy. Explaining health to our mothers can be quite an exhausting task as their concepts about health are different from ours. Mothers always focus on keeping others healthy and forget about their own health. It is very important for women to take care of their health because of the many hormonal changes taking place in their body. They are more prone to different types of diseases. Women should be given the awareness and education they require to check themselves in order to live a healthy life. Everyone can make a difference, you can start with your mother and if every house makes their mothers aware of the importance of health. Our world will be a more healthy place.

Breast cancer and ovarian cancer is one of the most common cancers that affect women. While there have been many awareness drives regarding breast cancer, many women still are unaware of them.Teach her how to check for breast cancer and the steps to perform while checking it. It is your job to tell your mother about these cancers and tell them the importance of getting a routine checkup and the importance of eating well and exercising. You can show your mother videos on youtube of how cancer or any disease starts and how it is affecting other women as well. Encourage her to eat healthy meals herself instead of giving it to her children only.


Diseases and infections related to menstruation also affect women a lot. A lot of women are unaware of the health hazards when can have because on menstruation. In some homes, women use cloth and unhygienic means during periods. It is necessary to educate our mothers and tell her the alternatives which she can use. Menstrual hygiene is very important and children should tell their mothers about it.As our parents grow older, they neglect their health and  need to be motivated to keep  themselves healthy. Take your mother on a walk with you and urge her to indulge in group activities with other women. There are a lot of options available and they can start a variety of things such as aerobics, yoga in a park, walking. Group activities is one of the best things you can suggest your mother and will benefit her health and also keep her socially active.

Not every woman are enthusiastic about health and fitness and don’t like to hit the gym. And that is totally fine . Tell your mother to start walking for 1 hour daily. Elaborate the health benefits to her if she is not unaware of them. If your mother is not very tech savvy show her the resources and information she can get from the internet. As we grow older, it is our duty to give the information to our parents of which they are unaware of. Mothers need to understand how important it is for them to adopt a healthy lifestyle.

Content by – Pooja Sheth





Cubed cucumbers- 1 cup

Cubed onion- 1 medium

Cubed capsicum- 1 medium

Halved cherry tomatoes- 1cup

feta cheese- 20-30g

For dressing-

Olive oil- 2 tbsp

Garlic chopped- 3-4 cloves

Balsamic vinegar- 1 1/2 tbsp

Honey- 1 tsp

Lemon juice-1 tsp

mixed herbs, black pepper powder, salt- as per taste.


  1. Make the dressing first with all the ingredients. Mix well and set aside.
  2. In a large salad bowl, combine the vegetables, crumble the feta cheese.
  3. Now drizzle the dressing and mix very gently till all the salad gets coated with dressing.
  5. calories – 200 kcal
  6. Protein- 5 gram
  7. Fats – 12 gram
  8. Carbs – 17 gm



Brand Advertising through Sports and Fitness


Advertising is a form of widespread one to all kind of communication in the field of business and marketing which allows an individual or a firm to advertise their respective products on a global platform. While one can advertise the products of their choices, it becomes quite necessary that the products and their advertisements fit into certain government standards which are firmly based on certain rules and regulations. Now when an advertisement is done in such a way that, it creates a unique, respectable and trustworthy image for itself, in the consumer’s market place, that’s when it is called “brand advertising”.  Advertisement can be done for anything without caring about its long lasting effect on the public’s mind, but in case of ‘brand advertisement’, its sole focus is to gain the faith of its customers in them so that their product can sustain its name in the market for a long time.

How does brand advertising contribute in the business of sports and fitness?

Well this is but obvious that with a proper brand advertising of a product, its name gets established in the marketing field. It builds up a strong long term relationship between the seller and the buyer. And when it comes to sports and fitness, brand advertisement seem like a very strong key element, for the business to make a rapid growth in the market place.  Brand advertisement helps a lot in building up the business of sports and fitness as it increases an overall demand of a brand for many years to come. The business of sports and fitness involves dealing with the selling and buying of various sports and fitness products like – football, basketball, sport shoes, sport clothes, gym clothes, cricket bats, helmets and other thousands of products. Now with a field like that, where an individual’s hopes lies on the products that they are going to use while playing their respective sports, it is very necessary, for that individual to have trust in that product because in the end, a major part of their victory or failure lies entirely on that sports product that they will be using of a particular brand. So it becomes very important in the business of sports and fitness to manufacture products of good quality.  This will help them to gain the trust of their customers. And this is the first and the most important step for the effective brand advertising.

Strategies for brand advertising

As much as it is important to gain the trust of their customers so as to build up a strong base for brand advertisement, it is equally important to set up a smart strategy for the business of sports and fitness to grow.  This strategy should be planned in such a way that it forms a strong chain of dedicated customers who are always driven towards that one particular brand.  This brand should be their ‘go to place’ to buy all things they need in terms of sports and fitness.  Also there should be a wave of that brand spreading all over the social media because it is the biggest and the cheapest means of flow of communication.

Approaching the customers in the right way

It is a demographically observed fact that most people are driven towards things that their idols do. These idols are mostly bollywood celebrities, famous sports stars, or the newly on trend- the bloggers and instagram/facebook celebrities. Thus to attract the customers, easiest way is to approach their idols for the brand promotions. On one hand where these celebrities and famous sports stars are paid heavily to promote a particular brand, the bloggers and other social media celebrities are paid a decent amount of money to advertise one’s brand. The only difference is the number of fan following. The celebrities’ group is able to connect to a much larger number of people than the social media stars but the effect is one and the same. Both the groups have an emotional connect with their followers and are able to influence them. But for the business of sports and fitness, the most appropriate way for brand advertising would be to approach the people who are in the sports field. As they carry a lot of responsibilities on their shoulders, they also make sure that they promote only those brands which do not compromise with the quality of the product. This in turn brings a lot of customers to a particular brand.

Connecting with people

Once the brands have accomplished the task of approaching and bringing in the customers, it becomes important for these brands to connect with them. This helps in making these customers stay with the brand and bring in a lot more other customers as well. And to make the customers stay true to the brand, they should focus on manufacturing quality contents with affordable prices, as a quality product can do wonders to a person associated with sports and fitness.  Another way to stay connected with their customers is to launch several campaigns which focus on mankind and social justice. There already have been several campaigns launched by big brands, coming from the business of sports and fitness which focuses on women empowerment and gender equality. This is a very smart yet appreciable move to develop an emotional connect with their people.


Benefits of brand advertising in the business of sports and fitness

It is quite obvious from the fact that brand advertising of a product adds ten times more value to it than it was ever before! There are multiple benefits of brand advertising. It brings in dedicated customers who stay in touch with the brand once they are satisfied with the quality, it helps in establishing the business for the long run and it also gives a tough competition to other big brands which have been in this race for a long time. Thus brand advertising is an important aspect in the business of sports and fitness industry.




Boiled and cubed chicken- 50gms

mixed salad leaves/ lettuce leaves /lolorosso leaves – 1 bowl

Sundried tomatoes- 2 tbsp

Cubed red pepper- ½ cup

Cubed onion- 1 big

Toasted almonds- 2 tbsp

Chopped garlic 1tsp

For dressing-

Greek yogurt- ½ cup

Pesto- 2 tbsp

Salt, pepper to taste

Parmesan cheese (optional)- 1 tbsp


Mix pesto, yogurt, salt and pepper and keep it aside.

Tear the leaves.

Mix all the veggies, chicken and dressing neatly.

Sprinkle almonds and parmesan on top while serving.




Amount Per 100 grams
Calories 48
% Daily Value*
Total Fat 1 g 1%
Saturated fat 0.3 g 1%
Polyunsaturated fat 0.3 g
Monounsaturated fat 0.3 g
Cholesterol 33 mg 11%
Sodium 96 mg 4%
Potassium 205 mg 5%
Total Carbohydrate 1.7 g 0%
Protein 8 g 16%





Banana stem 20(pcs)

Moringa powder20 gms

Coconut powder 10 gms

Cardamom 5 gms

Jaggery 25 gms


  • Take banana stem
  • Remove everything from stem until you reach the core of stem
  • You will find a long flexible tube
  • Chop the tube into small pieces
  • And boil them in pressure cooker
  • And simultaneously take jaggery in utensil and heat it, liquid form of jaggery is established
  • Now put boiled pieces of stem in jagger and keep it for few hours
  • Now take dry olifera leaves, coconut powder and cardamom and blend them together
  • Now remove the pieces of stem from jaggery and check whether it has developed sweet flavour
  • Now coat the dry mixture over the pieces of banana stem



Nutrition value



Carbohydrates 36.546 gms
Protein 4.4 gm
Fibre 7.8 gm


The major advantage of this product is the use of olifera which is also known as miracle tree. Its micronutrient composition per 100 gm is as followed


Micronutrient Composition (per 100 gm)
Calcium 440 mg
Magnesium 24 mg
Iron 7 mg
Phosphorus 70mg
Potassium 259mg
Vitamin c 220 mg





Banana 3 in no.

Milk ¾ glass

Peanut butter 1tbsp

Honey 1tsp


  • Grind the bananas in mixer till every piece grind completely
  • Now add 1 tbsp peanut butter and again rum it in mixer with banana so that it gets distributed and dissolved in bananas
  • Now add the milk
  • Run the mixer till everything is mixed unifomly



Calories-276 kcal

Fats-10 g

Proteins-6 g

Carbohydrates-43 g



A vitamin is one of a group of organic substances that is present in minute amounts in natural foodstuffs. Vitamins are essential to normal metabolism. If we do not take enough of any kind of vitamin, certain medical conditions can result. Vitamins are organic compounds that are needed in small quantities to sustain life. Most vitamins need to come from food.This is because the human body either does not produce enough of them, or it does not produce any at all.

Vitamins are either fat-soluble or water-soluble.

  • Fat-soluble vitamins

Fat-soluble vitamins are stored in the fatty tissues of the body and the liver. Vitamins A, D, E, and K are fat-soluble. These are easier to store than water-soluble vitamins, and they can stay in the body as reserves for days, and sometimes months.Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats, or lipids.

  • Water-soluble vitamins

Water-soluble vitamins do not stay in the body for long. The body cannot store them, and they are soon excreted in urine. Because of this, water-soluble vitamins need to be replaced more often than fat-soluble ones.Fat-soluble vitamins are easier for the body to store than water-soluble.Vitamin C and all the B vitamins are water soluble.

                           There are 13 types of vitamins


Vitamin A

It is fat soluble.Deficiency may cause night-blindness and keratomalacia, an eye disorder that results in a dry cornea.Good sources include: Liver, cod liver oil, carrots, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, egg, apricot, cantaloupe melon, and milk.

Vitamin B

It is water soluble.Deficiency may cause beriberi and Wernicke-Korsakoff syndrome.Good sources include: yeast, pork, cereal grains, sunflower seeds, brown rice, whole-grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.

Vitamin B2

It is water solubleDeficiency may cause ariboflavinosisGood sources include: asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans

Vitamin B3

It is water soluble.Deficiency may cause pellagra, with symptoms of diarrhea, dermatitis, and mental disturbance.Good sources include: liver, heart, kidney, chicken, beef, fish (tuna, salmon), milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole-grains, legumes, mushrooms, and brewer’s yeast.

Vitamin B5

It is water soluble.Deficiency may cause paresthesia, or “pins and needles.”Good sources include: meats, whole-grains (milling may remove it), broccoli, avocados, royal jelly, and fish ovaries.

Vitamin B6

It is water soluble.Deficiency may cause anemia, peripheral neuropathy, or damage to parts of the nervous system other than the brain and spinal cord.Good sources include: meats, bananas, whole-grains, vegetables, and nuts. When milk is dried, it loses about half of its B6. Freezing and canning can also reduce content.

Vitamin B7

It is water soluble.Deficiency may cause dermatitis or enteritis, or inflammation of the intestine.Good sources include: egg yolk, liver, some vegetables.

Vitamin B9

It is water soluble.Deficiency during pregnancy is linked to birth defects. Pregnant women are encouraged to supplement folic acid for the entire year before becoming pregnant.Good sources include: leafy vegetables, legumes, liver, baker’s yeast, some fortified grain products, and sunflower seeds. Several fruits have moderate amounts, as does beer.

Vitamin B12

It is water soluble.Deficiency may cause megaloblastic anemia, a condition where bone marrow produces unusually large, abnormal, immature red blood cells.Good sources include: fish, shellfish, meat, poultry, eggs, milk and dairy products, some fortified cereals and soy products, as well as fortified nutritional yeast.Vegans are advised to take B12 supplements.

Vitamin C

It is water soluble.Deficiency may cause megaloblastic anemia.Good sources include: fruit and vegetables. The Kakadu plum and the camu camu fruit have the highest vitamin C contents of all foods. Liver also has high levels. Cooking destroys vitamin C.

Vitamin D

It is fat soluble.Deficiency may cause rickets and osteomalacia, or softening of the bones.Good sources: Exposure to ultraviolet B (UVB) through sunlight or other sources causes vitamin D to be produced in the skin. Also found in fatty fish, eggs, beef liver, and mushrooms.


Vitamin E

It is fat soluble.Deficiency is uncommon, but it may cause hemolytic anemia in newborns. This is a condition where blood cells are destroyed and removed from the blood too early.Good sources include: Kiwi fruit, almonds, avocado, eggs, milk, nuts, leafy green vegetables, unheated vegetable oils, wheat germ, and whole-grains.

Vitamin K

It is fat soluble. Deficiency may cause bleeding diathesis, an unusual susceptibility to bleeding.Good sources include: leafy green vegetables, avocado, kiwi fruit. Parsley contains a lot of vitamin K.


Vitamins should be preferred to be taken from whole food sources but supplementation may also be beneficial for health.