Fitness guidlines by Rujuta Diwekar- part 1

Hello! This blog is specially belonging to the ones who really want to change their lifestyle into a happy lifestyle! Happiness comes from health. So, here are few guidelines to lead fitness. Those are not myths and maths; scientific study says it. This blog is the summary of leading dietitian and fitness trainer of India, Rujuta Diwekar’s fitness project 2018.

Chapter Food

Start your day with a fruit or soaked dry fruit. 

Banana, soaked resins, soaked almonds are the best options.

After waking up, fresh up and take this meal. No tea and coffee should be your first meal. If you are low on energy levels or you have the sugar cravings, you should eat banana. Keep the local quality of banana. If you have PMS or mood swings, you should eat overnight soaked black resins with one- two strands of kesar in it. If you are insulin resistant, or you have PCOD, or diabetic, start your day with soaked almonds. 

Include ghee in your diet. 

This is the fat that stabilizes our blood sugar, stabilizes our moods, and makes our skin glowing. Also, it looks after our joints. Ghee does all of these. Include ghee in all your important meals by one tea spoon. Add 1 tsp. of ghee to breakfast, lunch and dinner.

If you have low energy levels, then you should add one more tea spoon of ghee to your meal.

If you feel constipated in the morning, or you have sleep problem, or digestion and IBS issues, add 2 more tea spoon of ghee.

Some other ways to add ghee in your diet will be- ghee roasted makhana at 4 o'clock meal. Where winter is high, goond laddu is good. End your meal with ghee and jaggery mixture, if you have PMS, or feel irritable, or even if u have low level of hemoglobin. Cow ghee, buffalo ghee, use full fat ghee. Ghee is versatile in properties. 

Eat ghee. Without fear, without guilt, without doubt. . If you can't have ghee for some reason, you can replace it with Teel (sesame).

Chapter Exercise

Move more, Sit less. 

Activity and movement is important for good health. It's not only leads us live longer life, not only a disease free life but also, a happier life. Human body is made for constant activity and not for sitting.

When you sit for 30 minutes, stand for 3 minutes. Make sure, when you stand, stand with whole weight equally divided on both legs. Don’t stand in an imbalanced way.

Take the stairs. Climb at least four floors every day.

Park away your car from your destination, so that you can walk.

Constant sitting makes us dull. Once a week, go around your neighborhood for walking for around 30 minutes.

Once a week, do one task, that your house helper or gadget do for you.

Do 100 steps shatapavli after dinner.

You can explore more ideas for activities that make you move more, sit less.

You may not realize the importance of movement and activity but it keeps the brain plasticity, especially in older adults, helps prevent back pain, diabetes, heart disease and even depression. Move now; leave sitting for the lesser and later. And remember, activity is different from exercise, and is not a substitute

Chapter Lifestyle

Regulating gadget use.

Rethink, reform and regulate the use of gadgets in your life.

Why? The human head is heavy and we have spent months as babies learning to stabilize it. In a neutral position, ears above the shoulders, the head weighs about 5-6 kg. But then with just a 15 degrees tilt downwards it weighs more than double - about 15 kg, at 30 degrees its 20 kg and at 60 degrees, its as much as 30 kg. 

The technology posture is that much more harmful for people dealing with diabetes, heart pain and other hormonal issues like PCOD and thyroid and it even interferes with the proper functioning of our adrenal glands and hampers cardio-respiratory processes. How? So from now on, you will take the first step to developing a strong back, flat stomach and a tall stance.

No use of gadgets between any of your meal Also, before 30 minutes you sleep. Gadgets also include television. Eat your meal with concentration. Lift the gadget to your eye level to avoid weight on your weight holding bones.

If you want to watch a video based on this blog, link is as follow-
https://www.youtube.com/watch?v=zUP7mr8mcRY&t=37s

Keep blogging. Keep Reading.

-Sayali Darakh Rathi