Well-known celebrity nutritionist Rujuta Diwekar, who is also a celebrated novelist, shares her nutrition insights through authored articles and published books. Rujuta is a wellness expert who also shares tips and wellness wisdom through reels and videos on social media. From simple changes in eating habits to following regular exercises, here are a few expert advice and tips picked from Rujuta Diwekar's The 12-Week Fitness Project on Audible. This step-by-step weekly guideline will help people attain their 360-degree fitness goals.
8 Nutrition Tips To Follow As Per Rujuta Divekar
1. Start Your Day With Fresh Fruit
According to the expert, it is advisable to start your day with fresh fruit, may it be an apple or a banana, along with healthy soaked almonds or raisins. Bananas have several health benefits such as fiber, weight loss, prevention of constipation, and improving blood sugar levels. Along with it, 7 to 8 soaked raisins with 1 to 2 strands of kesar are ideal for people who suffer from low energy levels and PMS. One can also consume soaked and peeled almonds for combating insulin resistance, diabetes, PCOD, low fertility, or poor sleep quality. She also suggests avoiding tea or coffee in the morning.
2. Add Ghee To Your Meals
Rujuta rightly points that ghee has always been an essential ingredient of every Indian household. According to her, adding a tablespoon of ghee to lunch or dinner helps with energy, sweet cravings, constipation, and irritable bowel syndrome. She further adds that ghee can be consumed with makhanas, laddoos, or after dinner to maintain healthy skin and keep joints supple. Ghee is lipolytic and enables the break down stubborn fats, which in turn destresses us, assimilates nutrients, and reduces glycemic index to aid the regulation of blood sugar.
3. Eat A Wholesome Meal Between 4 p.m. To 6 p.m.
Rujuta Diwekar strongly advises her clients to take a make-or-break meal in the evening followed by a light dinner. According to the 12-week fitness project, a handful of chana or groundnuts for diabetics and jaggery with ghee chapatis are the recommended meals. Light dinner meals such as poha, upma, dosa, egg toast, protein shake, or besan laddoos can be eaten post-6 pm which can keep you sustained after long and tiring work hours.
4. Move More
It is true that with the sedentary lifestyle and 9 to 5 jobs, there is absolutely no time left for exercise. But Rujuta encourages them to do smaller tasks like taking the stairs, parking the car as far as possible, standing up for 3 minutes for every 30 minutes of sitting, taking 100 easy steps after dinner, and more.
5. Start With Strength Training
Rujuta says that it is important to gain lean body weight to lose weight. As one gets older, the fats begin to infiltrate the muscles, and the anabolic response and strength training is a good way to turn that around. Strength training also keeps your insulin sensitive, prevents diabetes, regulates the period cycle, and stimulates growth hormones. Start with at least one strengthening training session per week is what Rujuta suggests.
6. Eat Dal Rice For Dinner
The comfort food of most Indians, Dal Rice is an excellent pre-biotic, which lowers cholesterol levels while reducing the risk of heart disease. Rutuja advises that do not limit your rice options to brown rice, because the excess fibre in brown rice comes in the way of absorption of minerals like zinc, crucial for insulin function. White rice, on the other hand, has a lot of lesser-known benefits such as vitamin B1 which is good for inflammation and bloating, resistant starch which prevents cancer, and BCAA in white rice helps see results of workout faster.
7. Practice Suryanamaskar Daily
This yoga asana that has stood the test of time and also gives a holistic workout to the entire body. Suryanamaskars can help you attain strength, stamina, stretching, and stability while also eliminating the hassle of time, space, or money. Make sure you perform five Suryanamaskars every day, whether it is after lunch, pre-breakfast, or post-bath. Suryanamaskar strengthens back muscles as well as maintains hormonal balance.
8. Bring Back Fats In Your Daily Diet
As per Rujuta, tadka in cold-pressed or filtered oils, coconut as garnishing, chutney, and cashews as mid-meal or with milk before sleeping are good ways to include good fats in your diet. The cold-pressed oils retains the fatty acids, vitamins, and other nutrients and cashews are rich in good fats, minerals, amino acids, and vitamins. Consuming these simple yet traditional kitchen items are a great way to add to your nutritious meals