Kiran Sawhney

Know me, know life. No me, No Life

Archive for the ‘diet’ Category

Diet plan to shed weight for Indian moms

with 12 comments

Few days back I got this message.

Hi Kiran:

I love your blog, website and all the videos you have. It is very inspiring!

I am a mom of two kids – struggling with weight. I am not obese per say, but I have so much flab on my ab – it really depresses me. I have been working out a lot and have been seeing promising results.

It will be helpful if you can write a blog post on what not to eat if you your diet is primarily Indian. There are so many books on western foods, but hardly any documentation on Indian foods. Maybe they exist – I just don’t know about them.

Some things are obvious – don’t eat puris, samosas, sweets etc – but what kind of eating plan do you give to people whom you train.

Will wait to hear from you.

Best of Luck with your son’s exams. Sorry to hear about the tutor – what a shame!

Ragini

Diet plan has to be balanced, wholesome and nutritious. The importance of Proteins can never be underestimated. I would even recommend an added protein shake. All the fruits, vegetables, milk and milk products like low fat yogurt, cottage cheese, etc are to be included in abundance. Have a good helping of soya and soya products like nutri nuggets, tofu, soya milk. Have sprouts, lean cuts of meat like chicken breast, fish, tuna.

After this comes good carbohydrates like whole grains, cereals like maize, barley, whole wheat etc.

Use oils sparingly.

My very typical diet plan would be as follows

Breakfast- Brown bread sandwich (bread of whole wheat or multi grain bread), with lettuce, cucumber, tomato, low fat cottage cheese, mint chutney, plus a fruit, plus tea/milk/coffee/buttermilk with no sugar.

Lunch- 2 rotis (50% wheat, 50% wheat bran-choker), sabji, curd/raita, salad.

Evening- milk shake (without sugar)/ fruit/ vegetable cutlet (made of finely chopped vegetable, cooked with 2 drops of oil on non stick pan)

Dinner- soup and salad of your choice.

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Written by kiransawhney

April 14, 2009 at 4:24 pm

Diet plan of people suffering with Cardiac problems

with 12 comments

Diet plan of people suffering with Cardiac problems is essential part of the cardiac treatment.

Few key factors

➢ Low sodium/salt intake

➢ Add fish to your diet, specially tuna

➢ Reduce tea/coffee

➢ Less than seven per cent of the calories should be contributed by saturated fats. Fats are solids and saturated. Hence, go in for oils, which are liquids at room temperature. Vegetable oils, such as olive oil, groundnut oil, safflower oil, sunflower oil, soya bean oil, flax seed oil are heart friendly. Trans fats and saturated fats, such as butter, hydrogenated fats, clarified butter and margarine are completely avoided. Foods rich in trans fats are fried fish, bakery products, french fries, bread and margarine sticks. 


➢ Liberal intake of fibrous foods, which are cardiac friendly and aid in digestion and reduce constipation and thus, also passively decrease the chance of heart diseases. It also reduces cholesterol. Cardiac diet thus should be comprised of high fiber count and low fat content.

➢ Fiber sources of foods are abundant in varieties; some of the popular varieties are legumes, pulses, cereals, whole grains such as barley and oats, nuts and seeds and fruits and fresh vegetables.

➢ Men below 50 years of age should take 35-38 grams of fiber and above 50 aged senior citizens should consume 30 grams of fiber every day. Women blow 50 are scheduled to consume 25 grams of fiber, and above 50 are to consume 21 gram of fiber daily basis.

➢ Nuts and seeds, are a good source of monounsaturated fats that help in increasing the HDL (High Density Lipoproteins) levels.

➢ Fruits and vegetables are a rich source of complex carbohydrates. They are devoid of cholesterol. Cholesterol is seen in animal foods. They are not seen in plant foods, though saturated fats are present in plants. They are a rich source of phyto nutrients and antioxidants. They help in removal of free radicals, which are unstable molecules.

➢ Folic acid, seen in legumes reduces the homocysteine levels. Homocysteine levels is one of the culprits behind arterial blockage.

➢ Fatty cuts of meat, whole milk, whole dairy products, foods such as egg yolk, liver, organ meat, red meat, ham, and pork are to be avoided.

➢ Maintain the ideal body weight. Obesity is a factor of concern.

➢ Balanced diet, tension free life, will surely help a cardiac patient to live a peaceful and regulated life. Modification in lifestyle includes abstinence from smoking and alcohol. Exercise works in conjunction with a strict diet. Increased activity is essential for healthy living.

Written by kiransawhney

April 13, 2009 at 4:58 pm

Keeping Fit During Diwali

with 6 comments

Keeping trim during Diwali festivities would seem to be a paradox because mithai and Diwali go hand in hand with each other. You give and receive laddoos, barfis & chocolates as gifts and they certainly aren’t low in calories! Keeping fit is also difficult because shopping trips, traffic, and fatigue (because of the shopping and traffic) disrupt your regular fitness routine.

Does this mean you should give up and resign yourself to gaining, on the average, seven pounds by the time December rolls around? Not if you consider these suggestions for a healthy and guilt-free festive season.

Eat only the foods you really enjoy.
Special (usually high calorie) foods are part of this special season. Food plays a big part in celebrations and parties. It would be miserable to have to gnaw on salads while watching everyone else descend on the food-laden family table. Let yourself go and join in the festivities. However, limit yourself to eating only those foods you really enjoy. Do not use the season as an excuse to over-indulge in everything else.

Use the same control when it comes to all those food goodies you receive as gifts. If you don’t really like kaju katli, you don’t have to eat them. Give them away at the office or to charitable institutions. Keep and enjoy only those gifts you really like to eat. Don’t waste your calories.

Watch out for emotional eating.
Parties can be a very stressful time. Watch out for stuffing your mouth to relieve some of that stress. Use other means to relax like a soothing massage, lighting aroma candles, decorating & cleaning the house.

Get enough sleep.
It’s easy to lack sleep during the parties. There’s always one more party to attend. Believe it or not, some studies have shown that when people are short on sleep, they eat more. It’s as though the body is trying to obtain energy from food that was meant to come from adequate rest.

Have realistic expectations.
Diwali is not the time to try and lose weight. Consider yourself successful just to maintain your weight. Don’t feel guilty either if, in spite of your best efforts, you put on a pound or two. A few pounds are easily taken care of when your schedule gets back to normal in December.

Beware the “all-or-nothing” attitude.
This time can be deadly if you have the “all-or-nothing” attitude towards food. This attitude says: “What’s the use? I overate during the Diwali party. I might as well stop watching what I eat and go all the way”. Going all the way means giving up all control, eating every fattening morsel that comes your way, feeling terribly guilty, eating some more, etc. So what if you succumbed to the Chocolate Cake? It’s not the end of the world. You can always eat a light low-calorie dinner to balance it out.

Create lower calorie versions of high calorie favorites.
If you are talented in the kitchen, consider modifying some of your favorite recipes to make them lower in total calorie content. For example, lessen the amount of sugar by ¼ of what the recipe calls for. Most people will not even notice the difference. Use brown instead of white sugar. You will use fewer calories if you use loosely packed brown sugar instead of the same amount of white sugar. Or when the recipe calls for milk, use skim milk instead of full-cream milk. It’s worth experimenting because any which way you can cut calories makes in a difference in the long run.

Eat low-calorie at home, high-calorie when eating out.
To really enjoy all the rich food that is served at parties without putting on too much weight, eat low calorie meals at home to even out the total damage. To eat high calorie meals in and out of the home all holiday season long will spell disaster on the scale when the day of reckoning comes.

Modify your fitness routine.
You need exercise now more than any other time during the year to manage stress levels and to burn off all those excess calories that come disguised as gifts from well-meaning friends. The problem is it can be very difficult to maintain your regular fitness routine as the Diwali comes closer because of frenzied shopping and chaotic traffic.

Instead of not exercising at all, try modifying your usual routine by cutting down on either the frequency or the duration of your workouts. If you are used to working out daily, try cutting it down to two to three times a week. If you are used to one-hour workouts, try doing only thirty minutes. The whole point is that you should continue to do some exercise instead of none at all. Not only will this maintain your fitness till the end of year, but it will also help calm your frazzled nerves.

Written by kiransawhney

October 1, 2008 at 6:00 pm

Navratra food/fast/ diet

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These days I am fasting during Navratras. So are most of my clients. People do keep asking me what all they can have during the 9 day fasts. Some people do it for religious reasons, while others do it for dieting. Is typical Navratra food real low in calories? Everywhere in Delhi, there are advertisements about Navratra food/thali/platters being sold. Haldiram has many options. When we were kids, mom used to make exotic Navratra dishes at home. But now I see most of the people going to eat Navratra food available at Nirula’s, Evergreen, etc.

Typical Navratra food is fattening. Kuttu ki roti/puri are heavy. People fry the potatoes, swang ke chawal, saboodana ki tikki or khichdi, kheer, saboodana papad, pakodas- these are all high calorie foods, which would make you put on weight rather than loosing it.

What I do is have milk and milk products. Chach is my all time favorite. Low fat yogurt, smoothie, raita of cucumber, boiled potato is other option. I also have low fat paneer (cottage cheese), all fruits and some salads like cucumber etc. To make it little spicy, I add a dash of lemon and sendha namak (This is the salt which is ideally to be had during vrat). You can also have a handful of nuts.

Yesterday, I was out with my friend most of the day, and did not get to eat much. We were famished by evening and did not want to eat a full heavy Navratra thali. We were thinking about nutritious, healthy, low calorie options. We were in Select City Walk Mall. So the restaurant we chose there was Sattvik. It is a pure vegetarian restaurant. Sattvik also had exotic Navratra thali. But instead what we ordered was something from their drinks menu. I had a drink called Nirvana. It came in full pineapple, which was scooped hollow from inside. It was an amazing blend of strawberries, pineapple etc. I found it so refereshing, filling and rejuvinating. My friend had another drink callled Maya. This was beautiful pink colored frizzy drink. One drink and we were full. So you see there are low calorie healthy options available. You just need to be prudent while considering your options.

But for those of you, who do not care about the weight and want variety of foods during Navratras, there are many interesting websites, that have recipes of various Navratra delicacies.

Written by kiransawhney

October 1, 2008 at 4:19 pm

Navratra food/fast/ diet

leave a comment »

These days I am fasting during Navratras. So are most of my clients. People do keep asking me what all they can have during the 9 day fasts. Some people do it for religious reasons, while others do it for dieting. Is typical Navratra food real low in calories? Everywhere in Delhi, there are advertisements about Navratra food/thali/platters being sold. Haldiram has many options. When we were kids, mom used to make exotic Navratra dishes at home. But now I see most of the people going to eat Navratra food available at Nirula’s, Evergreen, etc.

Typical Navratra food is fattening. Kuttu ki roti/puri are heavy. People fry the potatoes, swang ke chawal, saboodana ki tikki or khichdi, kheer, saboodana papad, pakodas- these are all high calorie foods, which would make you put on weight rather than loosing it.

What I do is have milk and milk products. Chach is my all time favorite. I have low fat paneer, all fruits and some salads like cucumber etc. To make it little spicy, I add a dash of lemon and sendha namak (This is the salt which is ideally to be had during vrat). You can also have a handful of nuts.

Yesterday, I was out with my friend most of the day, and did not get to eat much. We were famished by evening and did not want to eat a full heavy Navratra thali. We were thinking about nutritious, healthy, low calorie options. We were in Select City Walk Mall. So the restaurant we chose there was Sattvik. It is a pure vegetarian restaurant. Sattvik also had exotic Navratra thali. But instead what we ordered was something from their drinks menu. I had a drink called Nirvana. It came in full pineapple, which was scooped hollow from inside. It was an amazing blend of strawberries, pineapple etc. I found it so refereshing, filling and rejuvinating. My friend had another drink callled Maya. This was beautiful pink colored frizzy drink. One drink and we were full. So you see there are low calorie healthy options available. You just need to be prudent while considering your options.

But for those of you, who do not care about the weight and want variety of foods during Navratras, there are many interesting websites, that have recipes of various Navratra delicacies.

Written by kiransawhney

October 1, 2008 at 4:19 pm

Navratra food/fast/ diet

leave a comment »

These days I am fasting during Navratras. So are most of my clients. People do keep asking me what all they can have during the 9 day fasts. Some people do it for religious reasons, while others do it for dieting. Is typical Navratra food real low in calories? Everywhere in Delhi, there are advertisements about Navratra food/thali/platters being sold. Haldiram has many options. When we were kids, mom used to make exotic Navratra dishes at home. But now I see most of the people going to eat Navratra food available at Nirula’s, Evergreen, etc.

Typical Navratra food is fattening. Kuttu ki roti/puri are heavy. People fry the potatoes, swang ke chawal, saboodana ki tikki or khichdi, kheer, saboodana papad, pakodas- these are all high calorie foods, which would make you put on weight rather than loosing it.

What I do is have milk and milk products. Chach is my all time favorite. Low fat yogurt, smoothie, raita of cucumber, boiled potato is other option. I also have low fat paneer (cottage cheese), all fruits and some salads like cucumber etc. To make it little spicy, I add a dash of lemon and sendha namak (This is the salt which is ideally to be had during vrat). You can also have a handful of nuts.

Yesterday, I was out with my friend most of the day, and did not get to eat much. We were famished by evening and did not want to eat a full heavy Navratra thali. We were thinking about nutritious, healthy, low calorie options. We were in Select City Walk Mall. So the restaurant we chose there was Sattvik. It is a pure vegetarian restaurant. Sattvik also had exotic Navratra thali. But instead what we ordered was something from their drinks menu. I had a drink called Nirvana. It came in full pineapple, which was scooped hollow from inside. It was an amazing blend of strawberries, pineapple etc. I found it so refereshing, filling and rejuvinating. My friend had another drink callled Maya. This was beautiful pink colored frizzy drink. One drink and we were full. So you see there are low calorie healthy options available. You just need to be prudent while considering your options.

But for those of you, who do not care about the weight and want variety of foods during Navratras, there are many interesting websites, that have recipes of various Navratra delicacies.

Written by kiransawhney

October 1, 2008 at 4:19 pm

Probiotic Milk

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Another good and healthy option to drink, is probiotic milk. Though, there is Yakult also, in Indian market, I love Mother Dairy’s. It is called Nutrifit. Mother Dairy is available in two flavors- mango and strawberry and I personally like mango. My teenage boys who used to refuse to drink their glass of milk in the morning, now happily have their “daily boost of immunity.” It is packed with billions of friendly bacteria- LA5 which help to make you strong within. It is fermented probiotic milk drink. It contains milk, sugar, water, mango/strawberry pulp, stabilizers and probiotic culture.

Each 100ml bottle contains energy 74 kcal, protein, 1.8g carbohydrate 15.0g, fat 0.8g, calcium 80mg.

Written by kiransawhney

September 26, 2008 at 5:57 pm