When it comes to achieving a fit and healthy lifestyle, celebrity nutritionist Rujuta Diwekar has a wealth of wisdom to share. In a world where many start their day with tea or coffee, Rujuta suggests a different path to wellness. India faces various health challenges like obesity, diabetes, heart problems, and mental health issues. Rujuta emphasizes that embracing our traditional foods, along with a balanced lifestyle and regular exercise, can be the key to good health.
Discovering the Right Start to Your Day
Rujuta’s advice begins with a fresh start to your mornings. Instead of reaching for that cup of tea or coffee, she recommends kicking off your day with nourishing choices like a banana, soaked almonds, or soaked raisins. The humble banana holds numerous health benefits such as aiding digestion, managing blood sugar levels, and promoting weight loss. Soaked raisins, when combined with strands of kesar, can provide a natural energy boost and help combat PMS symptoms. Soaked and peeled almonds can assist in tackling issues like insulin resistance, diabetes, and PCOD. Tailoring your morning routine in this way can make a significant impact on your health.
Embracing the Magic of Ghee
Ghee, a cherished ingredient in Indian kitchens, holds a special place in Rujuta’s recommendations. Adding a teaspoon of ghee to your meals – breakfast, lunch, and dinner – can bring forth an array of benefits. This golden elixir aids in energy production, curbing sweet cravings, and promoting smooth bowel movements. Moreover, ghee’s qualities can contribute to healthy skin and supple joints. Beyond its culinary charm, ghee supports breaking down stubborn fats, reduces stress, enhances nutrient absorption, and assists in blood sugar regulation.
The Evening Meal’s Vital Role
The evening meal holds a pivotal role in Rujuta’s guidance. This meal, according to her, can define the success of your fitness journey. She recommends a wholesome meal between 4 p.m. and 6 p.m., followed by a light dinner. For diabetics, a handful of chana or groundnuts can be ideal, while those with low hemoglobin levels might benefit from jaggery with ghee chapatis. Light dinner options like poha, dosa, protein shakes, or besan laddoos after 6 p.m. can help sustain energy levels after a long day.
Small Changes for Big Impact
Rujuta emphasizes that small changes can lead to significant improvements in our health. In our busy lives, finding time for exercise can be a challenge. She suggests simple tweaks like taking the stairs, standing for a few minutes every half-hour of sitting, and performing a weekly household task that would typically be done by hired help or machines. Adding a short stroll after dinner and parking your car farther away to include more walking can make a real difference.
Unlocking the Power of Strength Training
Lean body weight is crucial for overall health, and Rujuta highlights the importance of strength training. As we age, our muscles can become infiltrated by fat, and strength training helps reverse this process. Increasing weights lifted, rather than just the number of repetitions, is the key. Strength training not only aids in maintaining hormonal health but also supports insulin sensitivity, prevents diabetes, and regulates the menstrual cycle. Incorporating at least one session of strength training each week can have a transformative impact on your well-being.
Dal Rice: More Than a Meal
The classic “Dal Rice” that graces Indian tables is more than just a meal; it’s a prebiotic that promotes heart health and reduces cholesterol levels. Contrary to common weight loss practices that focus on brown rice, Rujuta advocates for white rice due to its benefits such as vitamin B1 for inflammation control, resistant starch for cancer prevention, and BCAA for accelerated workout results.
The Timeless Benefits of Suryanamaskar
Suryanamaskar, a revered yoga asana, has stood the test of time. This practice embodies strength, stamina, stretching, and stability – four pillars of fitness. Performing just five Suryanamaskars daily can offer holistic fitness, irrespective of time or space constraints. This asana supports back muscles and hormonal balance, making it a simple yet powerful addition to your routine.
Welcoming Back Essential Fats
Rujuta encourages embracing three essential fats in your diet. Using cold-pressed oils instead of refined ones while cooking, incorporating coconut in various forms, and enjoying cashews as a mid-meal snack or before bed can contribute to overall health. These fats have unique qualities that benefit digestion, skin health, and energy levels.
Incorporating Rujuta Diwekar’s practical and traditional advice into your daily routine can pave the way for a healthier and more fulfilling life. By understanding the importance of nutrition, exercise, and mindful choices, you can embark on a journey toward optimal well-being.
