Category Archives: Health and Fitness

Be a glutton if you must, but work out so that you can indulge some more. Be a chocoholic if you can be a burnoholic.

Frailty of humanity

We strut about, thinking the universe revolves around us and our loved ones need us…..all it takes in a bout of acute gastroenteritis to realise that we have no control of our body and health….

What does one do??

Ask for help!!!! one can pass out in the washroom if the condition is severe….

Lots of oral rehydration solution

Antibiotics and antacids/ antispasmodics as and when required

Monitor BP, blood sugar, electrolytes…..

Make sure a loved one is with you

Eat, replenish fluids……and hope for the best

One episode of any sudden illness can force us to face our frailty, our expiry date and our priorities…..stay well, stay safe…..


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Roasted chickpeas

Roast chickpeas with salt, add chopped onions, tomatoes, a dash of fresh lime and rock salt. It is a yummy snack, while being nutritious and healthy.


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Day 4—–the fun begins

  • Glass of water on waking up
  • Turn on the television to a channel that has music with dance—and throw your limbs about for 5 minutes….a full length mirror and a fitting t-shirt and lowers works wonders for me…..my current song is Chndralekha from ‘A gentleman’….the lead pair is awesome….sing at the top of your voice as you fling yourself about the room!!!!
  • Eat 2 eggs
  • Shower, drink a glass of low fat milk with coffee
  • Mid-day-one glass of lime juice without salt or sugar, eat 6 almonds
  • Drink 6-10 glasses of water at regular intervals in one day
  • I am mentioning all the fruits and veggies growing around us in India right now….
  • Lunch—a cucumber, an onion ( eat a clove to remove the smell later) and a small bowl each of chana dal and colacasia (the first is boiled with onions, garlic, ginger, tomato, turmeric, salt and cumin, while arbi or colacasia is made with one teaspoon of ghee, a teaspoon of cumin onions, green chili. 
    • Evening—a cup of yogurt
    • Eat 10 peanuts, 6 walnuts and 4 pistachios 
    • After 15 minutes, get on a treadmill ( good shoes essential)
    • Start with 4.5 km/h for 1 min, go to 4.8x 2 min, go to 5.2 k/h with an elevation of 2 for 15 mins
    • Reduce elevation to 0, speed to 4.8 x 2mins
    • Re-increase to 5.2 k/h with an elevation of 2 for 15 mins
    • Reduce to 4.8/h for 2 mins, 3.5x 1 min, 2.0x 2mins
    • Stretch……Stand straight, lift your knee and hold with your hands, as close as you can to your body, twisting to the opposite hip, hold for 5 secs, repeat on both sides x 4 times. Bending forward gradually, lift the right foot off the ground, grasping it with your right hand, while extending the left arm straight in front, horizontally….holdx 5 secs , repeat on both sidesx 4 rimes
    • Dinner– one onion, one cucumber, a small bowl of dhuli urad dal and bottle gourd, 2 thin rotis
    • A glass of low fat milk
    • Are we having fun yet???….the exercise shall increase, arm exercises and yoga will be added!!!!
    • Prepare for tomorrow…sprout the lentils now!!!!!


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Day 3 of the easy diet

  • Glass of water on waking up
  • Stretch….for 3-5 minutes
  • Eat 6 walnuts, 6 almonds, 6 pistachios  and 4 cashews
  • After 15 minutes, get on a treadmill ( good shoes essential)
  • Start with 4.5 km/h for 1 min, go to 4.8x 2 min, go to 5.2 k/h with an elevation of 2 for 15 mins
  • Reduce elevation to 0, speed to 4.8 x 2mins
  • Re-increase to 5.2 k/h with an elevation of 2 for 15 mins
  • Reduce to 4.8/h for 2 mins, 3.5x 1 min, 2.0x 2mins
  • Stretch……Stand straight, lift your knee and hold with your hands, as close as you can to your body, twisting to the opposite hip, hold for 5 secs, repeat on both sides x 4 times. Bending forward gradually, lift the right foot off the ground, grasping it with your right hand, while extending the left arm straight in front, horizontally….holdx 5 secs , repeat on both sidesx 4 rimes
  • Eat 2 eggs
  • Shower, drink a glass of low fat milk with coffee
  • Mid-day-one glass of lime juice without salt or sugar, a tomato
  • Drink 6-10 glasses of water at regular intervals in one day
  • I am mentioning all the fruits and veggies growing around us in India right now….
  • Lunch—a cucumber, an onion ( eat a clove to remove the smell later) and a small bowl each of black dal and bitter gourd (the first is boiled with onions, garlic, ginger, tomato, turmeric, salt and cumin, while bitter gourd is made with one teaspoon of ghee, a teaspoon of fennel seeds, onions, green chili. 
    • Evening—a cup of yogurt
    • A green apple and a banana
    • Dinner–dhuli masoor dal and baingan ka bhartha, 2 thin rotis
    • A glass of low fat milk
    • We are at the start of the fitness trip….the exercise shall increase, arm exercises and yoga will be added!!!!


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Day 2 of the weight loss

  • Glass of water on waking up
  • Stretch….by this age we know how to do the basic warm-up
  • Eat 6 walnuts, 6 almonds, 3 figs and 4 cashews
  • After 15 minutes, get on a treadmill ( good shoes essential)
  • Start with 4.5 km/h for 1 min, go to 4.8x 2 min, go to 5.2 k/h with an elevation of 2 for 15 mins
  • Reduce elevation to 0, speed to 4.8 x 2mins
  • Re-increase to 5.2 k/h with an elevation of 2 for 15 mins
  • Reduce to 4.8/h for 2 mins, 3.5x 1 min, 2.0x 2mins
  • Stretch……Stand straight, lift your knee and hold with your hands, as close as you can to your body, twisting to the opposite hip, hold for 5 secs, repeat on both sides x 4 times. Bending forward gradually, lift the right foot off the ground, grasping it with your right hand, while extending the left arm straight in front, horizontally….holdx 5 secs , repeat on both sidesx 4 rimes
  • Eat 2 eggs
  • Shower, drink a glass of low fat milk with coffee
  • Mid-day-one cucumber 
  • Drink 6-10 glasses of water at regular intervals in one day
  • I am mentioning all the fruits and veggies growing around us in India right now….
  • Lunch—a cucumber, a tomato and a small bowl each of chickpeas and okra (the first is boiled with onions, garlic, ginger, tomato, turmeric, salt and cumin, while okra is cooked by by stir-cooking onions and green chili with one teaspoon of ghee). 2 thin rotis accompany these. 
  • Evening—a cup of yogurt
  • An apple and a banana
  • Dinner–dhuli moong dal and cauliflower florets with peas, 2 thin rotis
  • A glass of low fat milk
  • We are at the start of the fitness trip….the exercise shall increase, arm exercises and yoga will be added!!!!


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Losing 10 pounds in a 100 days….the easy way for the pre/ peri/ menopausal Indian Woman

Before you try to lose weight, you should know why you are doing it. Most women I spoke to were doing it for the following…

  • Is it because the partner/ child/ society wants you to???
  • To feel healthier and look better for yourself???
  • Medical indications??
  • An event???
  • To feel more energetic??
  • For the dresses in your closet??? !!!

Please get your baseline investigations done, consult a physician/ psychiatrist……this journey is purely for those who want to be fitter, leaner ….while they realize that they will not look like supermodels….realistic expectations and lack of a Body Dysmorphic Disorder are essential. 

Let’s begin:

Day 1

Drink a glass of water on waking up 

Breakfast

6 almonds, 2 eggs, a glass of milk ( you can add coffee or tea to the milk)

Mid-morning

A glass of water and a glass of low-fat buttermilk

Lunch

ALWAYS eat locally grown, seasonal vegetables. 

A cucumber 

A small bowl of pulses, (boiled with finely chopped onions, garlic, ginger, turmeric. tomatoes, green chili, roasted cumin, salt and turmeric. 

A small bowl of ridge gourd, to which the a teaspoon of ghee has been added and the spices have been cooked in that. 

2 phulkas ( very thin chappatis, made with the least amount of whole grain flour). 

Evening

A small bowl of low fat yogurt to which tomatoes and roasted chickpeas have been added, with salt and roasted cumin, 

If you have not been working out…..

A walk for 30 minutes ( this will gradddduuuaalllllyyyyyy increase) ..on the treadmill, at an average of 4.5 Kms an hour ( told you this was for the easy-going women)!!

A glass of low fat milk

Dinner-

same quantities as lunch, eat bitter gourd and pulses with 2 rotis.

Keep drinking water (6-10 glasses in a day)

Meanwhile grow your own wheatgrass and sprout lentils ….this has been covered in previous blogs….

Before the workout, eat a green apple and a pear ( the workout is hardly anything at this point) 

I use green chili, as I love spices…and I add a dash of freshly squeezed lime to all the pulses….


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White oats

Health and nutrition are an obsession for most. Oats are popular, but most people find eating them a torture due to the lack of taste, If one adds milk and sugar, the dish isn’t as healthy. I’ve found that adding low fat buttermilk with a pinch of salt and roasted cumin powder makes it a tasty dish while preserving the nutritive value.

They are easy to cook, and are available all over the world with simple instructions. Add the spiced buttermilk and enjoy!


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Smile—even if you have to force it

Pros of a smile….

  • Release of endorphins…..which make you feel happy, reduce stress
  • Even a forced smile releases endorphins!!!!
  • Exercises facial muscles that make you more attractive
  • Add a laugh (real or forced)…. muscles are exercised, the lungs expand, a sit-at-home-feel-good-workout is created

How????

  • Love more, express your emotions, frown less
  • Focus on the positive 
  • Life is not that long…spend time doing what makes you happy
  • Be with people who enjoy your company as much as you enjoy their presence
  • Remove/ ignore toxic people…smile at them, it annoys them!
  • Read, travel, hug family members (your core circle give you core strength) 
  • Text your partner (naughty texts work wonders!)
  • Tell your partner how much you love them every day (if you don’t, find a hobby that gives you pleasure)
  • Speak politely but express yourself, love and hate with style
  • Move on……do not let the downside of life or people get you down, do not ulcerate over failures
  • Exercise…in moderation, change the workout, make it enjoyable
  • Eat non-packaged food, locally grown\
  • Watch TV shows/ movies which make you happy
  • Grow flowers and plants
  • Take a break with loved ones\
  • Adopt a pet—-(there is a reason canines are called man’s best friend)
  • Help others in need…visit an orphanage and an old age home…..it will make you happy
  • The spa works for some…we create our own 🙂
  • Facetime/ video chat loved ones…..laugh, smile, share happiness and love

 


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Spice up yogurt

Yogurt is one of the healthiest foods…..especially if you make your own from milk. Take full cream milk , boil it, cool and refrigerate. After 6 hours, remove the thick layer of delicious cream, heat the milk, add a dash of yogurt and cover for 5 hours….your healthy yogurt is ready!! Considering the health benefits of yogurt, one can spice it up for added taste and health. Add boiled and shredded bottle gourd to yogurt. Mix well and add a mixture of salt, roasted and ground cumin, black pepper and red chill flakes. Enjoy!!

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watch out for Wasps

Those yellow flying machines called the wasps like to sting, especially during summer. Apart from the severe pain, some people may experience anaphylaxis and go into shock, which is dangerous. The immediate home remedy which works for most people is vinegar, Rub on the area of the sting and keep a cotton pellet soaked in vinegar over the affected area. The inflammation and extreme pain are relieved after a while. How do I know? I’ve been stung three times….

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