Diet And Workout Tips To Maintain Your Fitness Goals in the lockdown 

GUEST NEWSLETTER :

Dt Zeba Pervaiz Husain 

As Lockdown in India has been extended till June 30. This means that one needs to continue with following healthy eating habits and exercising regularly. This is a good time to re-establish your connection with home-grown wisdom and change your lifestyle into a healthier one. In this newsletter, you will be reading about a sample diet plan and workout tips and healthy habits that can make your time more productive.

Diet tips

1. Start your day

Start your day with a banana, some soaked raisins, or soaked almonds. Bananas can help you with constipation, while soaked raisins can reduce PMS and thyroid symptoms, and almonds can be beneficial for diabetics and heart disease patients. “A healthy start sets the tone for the day. It puts you in the tone to balance chores and work from home.” 

2. Have healthy homemade breakfast

Healthy homemade breakfast option includes phulka  & veg curry,poha, semolina idli/uthappam, upma,  ragi dosa, vegetable green leafy stuffed paratha with minimum oil, egg, oats bowl,bajra pancakes and many more. Mangoes are now in season. Have a refreshing glass of mango shake. “Healthy homemade breakfasts can keep your blood sugars and mood steady throughout the day.”

3. Mid-morning snacks

Between the meals, you can snack on raw fruit (any one of your choices) or can opt for nuts and vegetable salads like cucumber, grated carrots with resins, beetroot & carrot juice. Keeping yourself well-hydrated is important to prevent sugar cravings after lunch. Vitamin C rich fruits like black currants, kiwis can help with the assimilation of iron and keep your hemoglobin levels high.

4. Lunch

Healthy lunch can include 4 food groups that can include cereal (Roti/Rice), Pulse( any dal) with vegetable curry or vegetable salad and a cup of yogurt with chia seeds topped on it to keep your stomach cool and beat the summer. If you are a non-vegetarian you can substitute pulses with chicken/mutton/fish/egg. 

5. Post-lunch snacks

​People often tend to have more caffeine after lunch and mostly snack on biscuits, you could make your snack healthier by opting or baking oats biscuits back home or if you are craving for sweets then opt for dry fruit dates ball (can easily be prepared back home) and instead of fried foods opt for boiled one.

6. Have early dinners

This is the right time to shift your lifestyle towards having early dinners. You can opt for anything that is light and digestible that can include saute vegetables, quinoa bowl, paneer curry with chapati, or with any vegetable curry and legume salad.

7. At bedtime

To sleep better and give a boost to your immunity, have a cup of turmeric milk at bedtime. If you are suffering from insomnia, add a pinch of nutmeg. It can also help if you have weak digestion. Add dried ginger powder to it if you have weak bones, joints and low strength. For better skin and hair, add 1-2 strands of Safforan.

TIPS:

Keep healthy snacks around

Keeping healthy and nutritious snacks nearby will ensure you don’t head straight to the biscuit tin at the slightest hunger pang.

Prepare the snacks around the “protein with something else, i.e. pair a piece of protein with a piece of produce, which is almost always going to be a healthy combination.

You can have options like milk and apple, yogurt and berries, nuts and dried fruit or even hummus and carrots.

Ensure you’re getting a wide range of nutrients

Variety is key to a healthy diet, it is suggested not to avoid or omit any food groups while on lockdown unless you have an allergy.

“Three nutrients that you should definitely include (because they help to support your immune system) are vitamin A (found in sweet potato and spinach), vitamin C (found in berries, tomatoes & peppers) and zinc (found in meat, shellfish, dairy, legumes, eggs, whole grains)

Workout tips

• Make sure you exercise for a minimum of 30 minutes every day.
• Do squats and lunges to tone your lower body.
• In case any assistance needed in guidance about the workout feel free to contact us.

Lifestyle habits to follow

• Nap in the afternoon, but not for more than 20 to 30 minutes.
• Regulate your use of gadgets. Keep your phone at a fixed place at home to reduce your screen time.
• Sit down cross-legged for at least one meal. Chew slowly and eat silently.

RAMADAN TIP:

 People fast during the day, and are awake and eat during the evening hours. During Ramadan, some people may not undertake physical activity, and consequently, may gain weight during the month. People with diabetes may not control their condition well due to the adoption of unhealthy eating habits.

By following simple guidelines, you may be able to lose weight and decrease your blood pressure and cholesterol. Alternatively, over-indulging in iftar or suhoor meals can cause weight gain. Ramadan is often seen as a time to practice self-control, self-discipline, sacrifice and empathy for those less fortunate. It is encouraged to try to maintain these practices even outside of fasting hours.

Recommended nutritional and health rules 

Drink plenty of water and eat hydrating foods during Ramadan: drink plenty of water between iftar and suhoor meals. High temperatures can also make you perspire more, so it is important to drink fluids to replace what you lose during the day (at least 10 glasses).

• You can also increase water intake by eating hydrating foods. Try adding watermelon to your suhoor meal or eat it as a sweet treat after iftar. Green salad contains plenty of hydrating cucumber and tomato. Avoid caffeinated drinks such as coffee, tea and cola, because caffeine can make some people urinate more often, which may lead to dehydration. Also remember that fizzy drinks with sugar will add calories to your diet. Foods rich in water may be served, such as soup or fresh vegetable salad. 

Replenish your energy levels by eating a healthy, balanced iftar

Eating three dates to break your fast is a traditional and healthy way to begin iftar. Dates are an excellent source of fibre. Incorporate plenty of vegetables to provide vital vitamins and nutrients. Choose whole grains, which provide the body with energy and fibre. Enjoy grilled or baked lean meat, skinless chicken and fish, to get a good portion of healthy protein. In general, avoid fried and processed foods high in fat or sugar. Enjoy your meal and avoid overeating by eating slowly.

• Avoid too many sweets after your iftar meal. Sweets commonly eaten during Ramadan contain large amounts of sugar syrup. The recommended sweet for consumption is cold water-containing fruit, such as watermelon/melon or any other seasonal fruit, such as peach or nectarine.
• One should try to curtail the consumption of foods rich in fat, especially fatty meats, foods made with puff pastry, or pastry with added fat/margarine or butter. Rather than frying, it is recommended to use other methods of cooking, such as steaming, cooking in sauce, stir-frying in a small amount of oil and baking.
• Avoid foods containing large amounts of salt, e.g. sausages, processed and salted meat and fish products, olives and pickles, snack foods, salty cheeses, various types of ready-made crackers, salads, spreads and sauces (such as mayonnaise, mustard, ketchup). When preparing the meal, it is recommended to curtail the use of salt as far as possible, and of course it is recommended to remove the salt shaker from the table. Use various herbs to enhance the flavour of foods being cooked.
• Eat slowly, and in amounts appropriate to the needs of each individual. Big meals cause heartburn and discomfort. 
• Try to move as much as possible and to be active in the evenings, for example, by going for a regular daily walk. 

Example of an iftar meal

• Home-made vegetable soup (not from soup-powder)
• Green salad, or other vegetable salad of choice
• Stuffed vegetables (squash/eggplant/grape leaves)
• Baked chicken breast
• Baked or grilled paneer
• Fruits

Drink plenty of water; lemon slices and mint leaves can be added to enhance the taste.

Example of a suhoor meal

• 2 Phulkas
• Vegetable omelette or hard-boiled egg 
• Vegetable curry or dal curry(1cup)
• Herbal tea/  fruit (banana)
• one cup yogurt with chia seeds 

Don’t forget to drink an adequate amount of water.