Get Fit ! Navratri Special

Navratri is almost is on verge of coming. This is the festival where all like to flaunt their body.

To look vibrant in
chaniya choli/kadiyu , one need to start taking care of their skin, hair and most important their
figure/physique.

With too little duration left in festival, many of them wish to do fast reduction just by doing
crash/fad diets. Some may get good result but with loss of skin lustre, hair loss, dark circle and low stamina
level especially during navratri.
Let’s learn how to get inch/fat loss without any nutritional deficiency and can increase the stamina level.
Best way to look gorgeous and have good energy level is to eat balance meal which can prevent one from
fatigue, and nutritive deficiency. Increase your stamina level by reducing extra fats from body rather than
focusing weight (I mean water and muscles). For this, head for any gym, power yoga, brisk walk, cycling,
jogging, for 40-45 min along with strength training, circuit training, abs or stretching exercise will help to tone
body. Doing cardio intervals like 1min walk and 1min run for 30mins will increase BMR (basal metabolic rate)
and will help to cut down fats.
Few of the food item that has wonder benefits:-
1) Banana..Good combination of natural sugar, calcium and potassium. It give’s intense energy and increase
stamina level for long run. Best time to eat 20mins before any workout.
2) Oats..It’s loaded with fiber and good source of complex carbohydrates. It’s give satiety feeling for longer
period. Best food item for breakfast where body need good source of carbohydrates.
3) Nuts.. Fist of nuts a day helps to provide protein and omega 3fatty acids. This will help give skin and hair
good lustre.
4) Apple+beet+cumcumber juice. This 3 combination of fruit and vegetables give antioxidant, natural sugar
and Vitamin A and many more minerals. It’s the best juice which provide instant energy for longer period while
doing exercise. Drink will boost the stamina level tremendously.
5) Coconut water. It is best natural energy drink, which can be taken before or during workout. Even can be
drink first in morning. It has all beneficial minerals in less quantity.
6) smoothie… Smoothie is made from curd by adding any one or two seasonal fruits. Curd is good source of
calcium, protein and gives cooling effect to the body.
7) Green moong water:- Moong pulses is a good source of protein which helps to increase energy level of the
body. Best time to drink around 10:00am to 11:00am
8) Ragi flour…Ragi flour is a good source fiber, iron, protein and calcium and vitamin B12. Can be eaten in form
of bhakri or chilla or dosa . Best time to include in dinner.
Sample plan for weight reduction.
Early Morning– Start the day with 1-2 glasses of normal/lukewarm water followed by a handful of
nuts (dates, fig, almond, walnut) or any seasonal fruit. A small helping of some snack will act as a start
up gear.
Breakfast—Healthy breakfast boosts energy levels in the body and gives satiety feeling for longer
time. Go for protein with complex carbohydrate. i.e. milk (skim)/soymilk with multigrain bread, whole
grain paratha, poha, bhakri, healthy paratha like dudhi,carrot, methi, pallak etc.
Mid-Morning—This is a time where body need small helping of food so that at lunch time one don’t
over eat. Consume a liquid like lassi (salted), fresh fruits, coconut water, curd smoothie.

Lunch— Eat roti, sabzi and dal or a healthy option such as a paratha made of paneer or mixed
vegetables with curd. If possible preferable lunch should be eaten between noon and 1 pm so that
the one doesn’t feel lazy or sleepy afterwards.
Mid-Afternoon/Evening… By this time most of us are tired and sleepy so need some quick fix food
that helps to get back to work. Best options are glass of milk with healthy snacks, Tea/coffee/Green
tea with healthy biscuits/Rice flakes/low-fat popcorn, helping of fruit.
Dinner—Keep dinner as light as possible. So it does not mean that bowl of different fruits will be fine.
Rather it should be the combination of protein, Carbohydrate and then vitamins-minerals such as
moong dal chilla, paneer / daliya khichdi with lots of vegetables/ hummus sandwich/ Mix dal fry and
brown rice.
Along with diet few points to be remember:- Drink enough water, sleep well and chew slowly, never to skip
any meal, reduce the frequency of caffeinated beverages like tea/coffee and most imp excess of sodium and
transfat food like chips,cake,biscuits etc..