Since the pandemic started in 2020, life has been a roller coaster ride for everyone. While masks, disinfectants, and social distancing have become the “new normal” for us, we’ve also seen several desi-foods and nuskas come back into fashion. From kadha to locally grown vegetables, we added it all to our diet today. But nothing in excess is good for your health. For this reason, it is always best to consult an expert before making any lifestyle or diet changes. NDTV Food recently reached out to celebrity fitness trainer Yasmin Karachiwala who gave us some simple tips on boosting immunity, blocking diet, and more. Let’s take a look.
Also read: Dynamic celebrity trainer Yasmin Karachiwala: It’s on her plate!
Share a few simple tips that you can follow to boost immunity and stay healthy during the ongoing pandemic.
As we all continue to adapt to the ongoing pandemic, most of us have understood the importance of being mindful and taking steps to strengthen the immune system. Eating a balanced diet with nutrients such as proteins, vitamins, minerals, fiber, etc. will help contribute to body mass and maintain holistic health.
I like to start my day with lemon water, which boosts vitamin C in the body and helps get rid of toxins. This is followed by a handful of almonds. Almonds are rich in copper, zinc and iron, which play important roles in the growth, development and maintenance of immune function. It is also a good source of vitamin E, which acts as an antioxidant to support the immune system of the lungs. Vitamin E is also known to protect against infection by viruses and bacteria.
While eating right is very important, exercise should not be neglected either. Simple exercises such as yoga and meditation, walking indoors or in the lobby area increase your energy and keep you active.
Which desi superfoods do you swear by?
I love to eat fresh and nutritious foods like leafy green vegetables and fruits that are locally available. Some foods I swear by are:
- Legumes as an important source of vitamins and minerals
- Vegetables and fruits for fiber intake.
- For nibbling in between, I prefer nuts like almonds. Almonds are a rich source of protein, a nutrient that not only provides energy but is also known to help grow and maintain muscle mass. A handful of almonds can have filling properties that promote a feeling of satiety, which can keep hunger pangs at bay between meals
- And of course kadha. Make sure you drink kadha at least once or twice a week as these homemade remedies can support your immunity and help fight and heal disease.
I make sure that my family and I eat at least 1 fruit, 1 vegetable and 1 high protein food like almonds every day.
Did the months of lockdown inspire you to try new diets?
Not really. I have always been very conscious of my diet and am someone who plans meals for the week on the weekend. My family and I stick to a weekly routine of 3 meals and 2 snacks a day, and we create a nutritious meal plan every Sunday. I eat a balanced diet that is high in fiber, calcium, protein, and vitamins. Healthy snacks such as fresh and seasonal fruit, oats, fresh juices and almonds are also some things that we like to eat and definitely recommend to others.
Also read: Celebrity fitness trainer Yasmin Karachiwala shares 5 health tips for women
During the open chat session, Yasmin Karachiwala also shared weight loss tips, her take on the fad, Detox Waters et al. In her opinion, a balanced meal with all the essential nutrients is the key to health.
What Food Do You Swear By When It Comes To Effective Weight Loss?
I wouldn’t say it’s a food, but an effective eating plan – one that includes a light breakfast of oats and almonds. In fact, according to a recent study, snacking on almonds can lead to a lower general feeling of hunger, suppressing the unconscious desire to eat other high-fat foods, which could be useful for a weight management strategy. In addition, you can also opt for fresh fruit juice or a fruit in the morning, a nutrient-rich lunch with dal, vegetables, fish to maintain the energy level, a vegetable sandwich in the evening and a light dinner with soups, eggs or paneer and leafy vegetables.
What do you think of detox waters?
Personally, I don’t consume water with anything, but many of my customers end up drinking half the amount of water they need in a day. I definitely recommend jeera, lemon, ginger or orange with chia seeds or grapefruit with chia seeds. This will help them consume the required amount of daily water intake and keep them hydrated.
How important is diet to stay fit?
It is important to follow a diet that complements your fitness routine. You can exercise 1-2 hours a day, but what he / she eats during the day has an equally big impact on the body. Diet and exercise go hand in hand and you cannot adopt one healthy habit and replace it with another, such as an unhealthy diet. I believe that it is important to focus 70% on your diet and 30% on regular exercise to achieve general fitness.
I always follow a diet that is rich in nutrients and helps build the body. Eating a balanced diet with healthy nutrients like proteins, vitamins, minerals, fiber, good carbohydrates from legumes, green vegetables, fresh fruits, and nuts like almonds helps keep the body and mind strong and healthy, and provides energy that enables and improves better sleep Brain function. Fresh fruits like bananas and berries are low in calories, high in fiber, folic acid and potassium. These fruits act as antioxidants which further aid in solving digestive problems and flushing toxins out of the body.
Eating a handful of almonds every day is also a must. Almonds are a source of 15 nutrients like vitamin E, magnesium, protein, riboflavin, zinc, etc. Almonds also provide energy and are a healthy source of energy to keep you active through the day. In addition, several years of research have also highlighted the beneficial effects of almond consumption on controlling risk factors for heart disease, better treating type II diabetes, and improving skin health. So make sure to add these foods to your diet for better health in the long run.
What do you think of diets?
I don’t believe in diets. I believe it is important to stay fit and healthy and that can be achieved through regular exercise and a complementary diet. But before doing so, it is important to understand what health means to you and what your goals are, and then adjust your fitness and nutrition plan accordingly. Be sure to include foods that provide a wide variety of nutrients, vitamins, and minerals such as quinoa, healthy salads, oats, green vegetables, nuts like almonds, etc.
Cheating on your diet or skipping an exercise – which would you choose?
There are days when you feel lazy or demotivated and want to skip your exercise time. On these days, I prefer to do simple exercises such as just 30 minutes of Pilates. These light exercises help rejuvenate me and refresh my mind and body. For Cheat Days I have a cheat meal that helps satisfy my cravings in a balanced way.
Finally, share with us a fitness secret that you believe not many people know about.
Many people believe that exercising longer helps lose weight faster. But that is not the case. Health is not a short term goal that can be achieved with crash diets or fitness programs, it is a way of life. Nothing in your life can change unless you make a serious effort and it is something that you need to devote yourself to in order to stay healthy as it will only help to improve you in the long run. People promise to stay healthy, but soon the motivation fizzles and they are back on track. So my suggestion here is, instead of recording diet plans, try adjusting your diet and fitness program to suit your routine and preferences.
