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06/03/2017

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13/02/2017

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07/02/2017

*Rujuta Diwekar* is the highest paid *dietician* in India. She is the one who took care of *junior Ambani* to lose 108 kgs. *Her advice to diet and diabetics*:

1. *Eat fruits grown locally* ..... Banana, Grapes, Chikoo, Mangoes. All fruits have FRUCTOSE so it doesn't matter that you are eating a mango over an Apple. A Mango comes from Konkan and Apple from Kashmir. So Mango is more local to you.

*Eat all the above fruits in DIABETES as the FRUCTOSE* will eventually manage your SUGAR.

2. Choose Seed oils than Veggie oils. Like choose ground nut, mustard, coconut & til. *Don't choose chakachak packing oils*, like olive, rice bran etc. *Go for kachchi ghani oils than refined oils*.

3. Rujuta spends max time in her talks talking about GHEE and its benefits. *Eat GHEE daily*. How much GHEE we should eat depends on food. Few foods need more GHEE then eat more and vice versa. Eat ample *GHEE. It REDUCES cholesterol*.

4. *Include COCONUT.* Either scraped coconut over food like poha, Khandvi or Chutney with Idli and Dosa. Coconut has *ZERO CHOLESTEROL* and it makes your WAIST SLIM.

5. *Don't eat oats, cereals for breakfast*. They are packaged food and we don't need them. Also they are tasteless and boring and our day shouldn't start with boring stuff.
Breakfast should be likes of Poha, Upma, Idli, Dosa, Paratha.

6. Farhaan Akhtar's New ad of biscuits - fibre in every bite... Even ghar ka kachara has fibre, likewise oats have fibre. Don't chose them for fibre. *Instead of oats, eat Poha, Upma, Idli, Dosa*.

7. *No JUICES till you have teeth* in your mouth to chew veggies and fruits.

8. *SUGARCANE is the real DETOX*. Drink the juice fresh or eat the SUGARCANE.

9. For pcos, thyroid - do strength training and weight training and avoid all packaged food.

10. *RICE - eat regular WHITE RICE. NO NEED of Brown rice.* Brown rice needs 5-6 whistles to cook and when it tires your pressure cooker, then why do you want to tire your tummy.

A white rice is hand pounded simple rice.

*Rice* is not high is GI INDEX. Rice has mediun GI Index and by eating it with daal / dahi / kadhi we bring its GI index further down. If we take _ghee over this daal chawal then the GI INDEX is brought further down._

*B.* Rice has some rich minerals and you can eat it even three times a day.

11. How much should we eat - *eat more if you are more hungry,* let your stomach be your guide and vice versa.

12. We can *eat rice and chapati together* or only rice if you wish. It depends on your hunger. *Eat RICE in ALL THREE MEALS without any fear.*

13. Food shouldn't make you scared like eating rice and ghee. *Food should make you FEEL GOOD*.

14. *NEVER* look at *CALORIES*. Look at *NUTRIENTS*.

15. *No bread, biscuits, cakes, pizza, pasta*.

16. Ask yourself is this the food my Nani & Dadi ate? If yes then eat without fear.

17. Eat as per your season. *Eat pakoda, fafda, jalebi in monsoon*. Your hunger is as per season. Few seasons we need fried food so *eat them*.

18. When not to have chai - tea - don't drink tea as the first thing in morning or when you are hungry. Rest you can have it 2-3 times a day and with sugar.

19. *NO GREEN tea please.* No green, yellow, purple, blue tea.

20. Eat *ALL* of your *TRADITIONAL* foods.

21. Strictly *NO* to packaged foods / drinks.

22. *Exercise / Walk*
to digest & stay healthy.

http://m.hindustantimes.com/health-and-fitness/nutritionist-rujuta-diwekar-on-why-you-shouldn-t-skip-rice-ghee-and-sugar/story-AYmmiMAULc1Kd7gnagcZGJ.html

26/01/2017

23/08/2016

07/06/2016

Pre-workout nutrition tips and pre-workout meal ideas

Are you working out? If you are, have you included pre-workout nutrition in your diet? There are many who feel that only exercising is enough to achieve weight loss goals or health goals. But this is not true. When a person exercises, his body requirements also change according to the nature of work out.

If diet is overlooked, either you will face difficulties in achieving your goals or you will feel weak during your workouts and lose your stamina easily. Pre-workout andpost-work out nutrition will ensure better health. Nutritional requirements will differ according to the age, BMR, BMI, fat percentage of the person. It also depends on the nature and intensity and duration of workout. Here are some diet tips for gymming and workout to help you.

Pre workout nutrition

You must have heard that one must exercise on an empty stomach. Exercising after the meal is not advisable. Although this is true, pre-workout nutrition is equally important. The meal should provide you with enough energy to sustain the heavy requirements while you work out. If the energy provided by the meal is insufficient, you will lack stamina and feel weak during your workout. This fuel will also help in wear and tear of muscles that take place during and after exercise

We are often tempted to cut down on calories and eat less to be able to lose weight and fat. But refueling yourself before workout will help you in working out harder and thus attaining better results. It will help in preventing low blood sugars during workout which might lead to early fatigue and light headedness. Here are some tips on pre-workout nutrition.

1. Timing of pre-workout nutrition – Timing your pre-workout nutrition is very important. If your time for exercises happens to be 2-3 hours after your major meal than you need to turn your meal into pre-workout nutrition. Or you can have a snack based pre-workout nutrition 1-2 hours prior to your workout.

2. Include liquids – Dehydration is another factor which will keep you away from the results you deserve. Dehydration during exercises leads to fatigue, cramps and headaches. Have around 500 – 600 ml of liquid an hour before your workout.

3. Include carbohydrates – Carbs after digestion turn into simple glucose, which acts as a primary fuel during your workouts. Make sure you avoid simple carbs like sugar, aerated drinks, too much sugar in tea/ coffee / milkshakes should be avoided. Choose complex carbs over simple ones. These foods will help in building up the energy reservoirs.

4. Include proteins – Good quality protein like milk, egg whites and lean meats can be included as a part of pre workout nutrition.

5. Avoid fats – High fat foods should be avoided, they would make you feel sluggish and you will tend to under perform during your exercise session.

# Food choices for Pre workout Nutrition –

Here are some food combinations you can include in your pre workout nutrition meal

1] Vegetable stuffed sandwich with whole grain bread (2 slices, regular) + 1 banana + 1 glass milk

2] Egg white sandwich with multigrain bread + fruit smoothies

3] Oats porridge in milk with berries / banana / other fruits.

4] Egg white omelette with toasted brown bread + fruit juice

5] Oats upma / Multi grain bread upma / pohe + smoothies or chaas.

6] 1 plate mix fruit chaat with lemonade

7] Egg nog with a fruit / handful of nuts and seeds

7] Baked fish with a fruit juice

8] Chicken sandwich with multigrain bread + smoothies

9] Handful of nuts and seeds with a smoothies

10 ] Roasted channa / roasted soyabean with buttermilk / fruit juice

11] Energy bars

Correct pre-workout and post workout nutrition is the key to better health. And good pre-workout nutrition is the best way to ensure better stamina during workouts and thus better results.

09/05/2016

1200 Calorie Indian Diet Plan Menu To Lose Weight

By following this menu guide, you will be able to restrict your food consumption to just 1200 calories to 1300 calories a day and thereby you will feel lighter after a couple of weeks of following this weight loss diet menu.

The vegetarian diet menu is as follows:

Early Morning (7 Am):

o A glass of lukewarm water with lemon (0 calories).
o A cup of tea with skim milk, no sugar and 2 biscuits (90 calories)

Breakfast (8 am):

o 2 Wheat Rotis or chapattis + ½ cup of Paneer gravy (tofu is better) (330 calories). Or
o A plate of brown bread upma and a cup of skim milk (300 calories).

Mid Morning Snack: (10:30 am):

o A banana or 20 Grapes or ½ cup melon (50 calories).

Lunch (1 pm):

o 1 cup of brown rice (200 grams) + ½ cup mixed vegetables + one small bowl of Raitha + 1 bowl vegetable salad (345 calories).

Evening (4 pm):

o Butter Milk 1 glass or 1 cup (35 calories)

Dinner (8 pm):

2 Chappatis or Rotis + 1 bowl of Vegetable Soup + 1 bowl of salad (370 calories)
The total calories you will consume in this vegetarian diet is about 1220 calories.


1200 Calorie Non Vegetarian Indian Diet Plan Menu For Weight Loss

If you are a non vegetarian and do not like to eat a lot of vegetables to lose weight, then there is no need to worry. You can also lose a considerable amount of weight by including non vegetarian dishes in your daily menu. The following is the non vegetarian Indian diet plan for weight loss.

Early Morning (7 Am):

o A glass of lukewarm water with lemon (0 calories).
o A cup of tea with skim milk, no sugar and 2 biscuits (90 calories)

Breakfast (8 am):

o 2 Slices of brown bread + 2 hard boiled eggs (290 calories). Or
o 1 Slice of brown bread + 2 scrambled egg + 1 cup skimmed milk without sugar (310 calories).

Mid Morning Snack: (10:30 am):

o A banana or 20 Grapes or ½ cup melon or fistful of almonds or walnuts (50 calories).

Lunch (1 pm):

o 1 cup of brown rice (200 grams) + ½ cup mixed vegetables + 100 grams of chicken (boiled or stir fried in olive oil) + 1 bowl vegetable salad (360 calories).

Evening (4 pm):

o Butter Milk 1 glass or 1 cup (35 calories).

Dinner (8 pm):

1 Chappati or Roti + ½ cup of Lentils dal + 50 grams of fish (rich in omega 3 fatty acids) + 1 bowl of raitha (380 calories).

The total calorie that you will be consuming a day by following this non-vegetarian diet menu is around 1225 calories.

By following this diet plan, you will be able to lose weight by eating all your favorite foods. You do not need to do rigorous workouts and just need to do mild exercises to enjoy weight loss with this diet. If you are looking to lose weight within a short span of time, then the 1200 calorie diet plan will help you to shed extra kilos by making a little bit of adjustment to your lifestyle and diet.

23/03/2016

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