Slim N Happy

Hi,

I am Dt. Sarika Nair, Dietitian/Nutritionist, Mumbai. Today I will talk about how to avoid laziness. Sabko laziness hoti hai. Unhein samajh mein nahi ata hai ki kya khayein aur kya nahi khayein. I want to exercise but I am not able to. Jinki membership hai but vo jaa hi nahi paa rahe. We all go through with this. But what is the reason? Age is one of the factors for laziness. Youngsters ko bhi yahi problem hoti hai and even I have felt the same.

How diet can help us and how little changes can help us to be more active? So, diet ke lia kya karna hai. First and the foremost thing is having a very late dinner. It definitely makes you lethargic in the morning. Aap late aaye and aap ne heavy meal liya. Kyuki food aap ko relax karta hai aur uske baad aap soo gaye bina koi activity kia. Apne 2 ghante bhi nahi liye khana digest karne ke lia. So, morning mein you are feeling bloated but you also have to have breakfast because you are running late. Otherwise, you skip breakfast and end up having a big meal at lunch. The whole cycle is gone for a toss. So, better is eat early dinner. Agar aap nahi kar paate hain toh have a light dinner. Aap daal khaiye, soup ki jarurat nahi hai. Salad and koi bhi vegetable le lijiye. Skip roti or rice. I am not at all against of carbs but aap late dinner kar rahein hain and there is no time for all the glucose to be absorbed by the body.

Skipping breakfast again makes you very lethargic. Agar morning mein aap ka glucose spike up nahi hoga toh aapka concentration affect hoga. You see the children who do not eat breakfast generally feel sleepy in the first period. Islia breakfast is important for you to wake up. So, have a healthy breakfast, not the driven one. Next important is to drink a lot of water. Jab bahut payas lagti hai tab hum paani peete hain. We just keep skipping drinking water. But water is extremely important. It helps you in so many ways which you can't even imagine including muscles relaxation. Jitna aap paani peeyeinge utni aap ki activity rahegi. Thirsty body is a very lethargic body.

Eat at least 2 fruits in a day. Eat seasonal fruits. Now nature is very smart. Jaise hi humein sardi shuru hoti hai, we start getting oranges. It is very rich in vitamin-C which helps us fighting in cold and cough. Summer aate hi watermelon aane lag jata hai. But you should not eat watermelon in winter. So, eat whatever is easily available. Don't eat too much of roti and rice. Eat sabji. All these things will definitely make you active. Don't skip on your proteins. Protein ke lia aap non-veg kha sakte hain. Sea food kha sakte hain. Eggs kha sakte hain. Vegetarians milk and milk products le sakte hain. Soya, nuts, legumes, pulses, chole, channe, rajma le sakte hain. Apart from diet what all you can do is first of all jo fear hai ki exercise ke lia 1 ghanta nikalna hai aur mere pass time nahi hai islia mai nhi karungi. Rather I will say ki aap 10 mins ki exercise kro. Gym jaao aur baki ka pura din inactive raho. Sabse simple hai sidhi chadna and utarna. This will keep you active. Jogging, skipping aap kar sakte hain if your knee permits. Anything which increases your heart rate. Fast walking or cycling all the activities are fun. Not only inside the gym. Don't feel like ki mujhe punishment mili hai and mujhe gym jana padega. And this also keeps you overall active.

Next is don't depend too much on the gadgets. Aaj mai itne steps toh chal hi nahi paya. Jis bhi situation mein aap hain, aap active rahein. Slowly you will start getting the agility. So the take away from this video is to eat healthy food, drink a lot of water, eat less in the night, don't forget your proteins and be generally active. Jab aap fresh fruits khate ho toh aap ki body generally active rehti hai. Aisa nhi hai ki subha ek time pe exercise ho gayi thi ab mai usi ko burn karti hun pura din. You have to be active the whole day. And that is when you will start feeling better. So, one thing I always say, stress less as that is not gonna help you in solving things. Stay happy and stay healthy.

Follow us on Lybrate. On Lybrate we keep posting the healthy articles. Give your feedback. You can reach me through the lybrate app or website.

Thank You.

Hello,

My name is Sarika Nair. I'm a diet and lifestyle consultant. I'm also available on lybrate and you can consult me via their website or their app. So, today we are going to talk about what exactly is a healthy diet? now we keep hearing this word diet diet diet …aap hamesha sunte ho ki log diet kar raha hoon, diet karne wali hoon, karna hai, nahin karna hai hain. So many things we hear and the most common thing that we hear is mujhe nahi karna diet-wiet, yaar kuch khane ko nahin milta hai fir. There is a common thing that we hear, so is diet really the kala bhoot that we are scared of, or is it something which is so torturous that we have to go through it when there is no option left. So as a diet consultant I will go ahead and tell you ki no diet aisa kuch bhi nahin hai. Healthy diet is something jo hum bachpan se khate aaye hain, whatever is available naturally and which is grown naturally, which doesn't come out of a packet is a healthy diet so why are we so scared of the word diet and why do you think it is something new ki wo mujhe alag se karna padega, there are many reasons for that and the biggest reason is that we are not eating well, we are so busy ham itne busy Ho Gaye hain ki hamare pass dhang se khane ka time hi nahin hai and we just keep postponing our healthy eating things. Secondly because we are so used to eating wrong, when it comes to eating right we start thinking that it's too much work, but if you think about that eating healthy aisi cheez hai jo sabse jyada naturally humko aani chahiye.

We should be able to do it most naturally sabse kam usmein soch jaani chahiye, but the problem is that we are worried about it the most because for us diet means something aisa plan jo aapko bohot kam khane dega, jo aapko starve karega, aapki sari favourite cheezein hata dega and basically aapko ubla hua khana khane ko bolega, that is what people think is diet, but no it's not diet. Diet is not like that today I will tell you that forget all the fad diets and I'm sure you can just google it and you will find tons and tons of diets which tell you ki watermelon diet per chale jao, apple diet per chale jao and that is something which stresses us, but that is something which we also want because humko chahiye quick-fix ki main jyada mehnat na karun mere ko jaldi se kuch mil jaaye, but ye sab karne se we are harming ourselves and then we are stressing about it. you're stressing about it, you're gaining more weight, your health is deteriorating it is a very bad cycle so what we should be doing? healthy eating diet jo hai iska basic meaning kya hai? Aisi diet jo aapko sare micronutrients and macronutrients de. What are the macronutrients? the bigger nutrients that we need are carbohydrates, fats and proteins and what are the micronutrients? your vitamins and minerals. Ek diet jo aapko sab kuch ye deti hai that is a healthy diet in the right proportion of course, I am not saying that aap ek roti le lo usmein char chammach ghee dal ke khao that is also giving you fat and carbs right? but in the right proportion jo diet aap ko deti hai.

If you look at the Indian thali of different regions, every region has its own version of traditional thali each thali minus the excess fat and ghee of course is a very good example of a healthy diet because it has your roti, it has your rice, it has your pulses, legumes, dals, your vegetables, salad then hamesha usmein nimbu hota hai to all these things are a healthy diet. So I would say ki chuck the crash diets just eat the traditional way, of course you can eat whatever you like because it is everywhere, the food is calling you from all the banners and the swiggy and everywhere but the point is that if you just treat that as a treat and if you eat your regular food as a regular food to aapko kabhi kuch crash diet karne ki jarurat nahi padegi and you will not be scared of the word diet. So diet is not something to be scared of.

Eat smartly, eat healthily and please don't remove any nutrient jaise ki aajkal carbs ka itna kharab naam hai ki sabko lagta hai roti aur chawal band kar do and I will lose weight but it's not like that because roti and chawal jo carbs hai they give you so many important nutrients jo aapke hormones ke banne mein, aapke nutrients ke travel karne ke liye jaruri hai, so don't do that, don't get into the trap just eat healthily and always always remember to stop before you are 100% full, that is very important ki hum TV dekhte hue khate hain and we just keep eating, eating and eating so stop before 100% full and drink lots of water and you should be healthy. So don't stress about it what stress is going to give you is extra kgs only, don't stress about it, focus on overall health, eat healthily, stay healthy, stay happy see you. For more such updates you can follow me on lybrate where we keep sharing such important and helpful information and you can also consult me via lybrate so keep following the page and keep staying healthy.

Thank you.

Hello everyone,

My name is Dt. Sarika. I am a diet & lifestyle consultant. I do online consultation as well. Today I am going to talk about the office going people. A lot of office going people come to me and most of them or rather all of them have the same kind of problem that time nahin milta hain. And how can they stay healthy when there is no time and even when a dietician says that aapko din mein 5 bar khana hain chhay bar khana hain it becomes difficult. That is a major problem. And quite understandably so because to carry so many tiffins especially in a city like Mumbai even other metros I stay in Mumbai so especially in a city like Mumbai it is difficult to carry & the worse thing is that rather than carry you don’t know what to carry. So how in the office also you can manage these things & what kind of snacks you can eat so that you can be healthy. First & the foremost is for all office going people you should not skip your breakfast. Whatever is your hurry you can get up 15 minutes early but don’t skip your breakfast. That is the most primary thing that you should be doing which would keep you full & which will avoid your binging later on. Because once you reach office till now your body instead of listening to your body and then your body tells you your body is hungry and then you reach out for whatever is available. So rather eat your breakfast gradually it becomes a habit. The second important thing is lunch carry your lunch eat from your canteen or take tiffin whatever you do have a salad with it. Now people tell me salads sab kon carry karega.

It's not difficult to just carry one tomato or one whole cucumber. You don’t need to peel it you can just eat the whole thing with the skin and it will give you many more benefits rather than throwing off the skin. So it is easy if you want to do it & third is evening the time between 5 and 6 you know that is the time when we all are hungry & that is the time when a lot of junk goes into your body because you don’t know what to eat you are hungry so you reach out for samosa vada very common foods that we people end up eating. What you can do is you can make good choices here a sandwitch a whole wheat sandwitch is a good choice if your office or nearby a whole wheat sandwitch is not available you can have the regular sandwitch without the butter & remove one slice of the bread. Have like an open sandwitch. You can carry chana the whole kurmura wala jo chana hai you can carry that & you can stache it in your office 2 to 3 days ka milake and you can have that’s a good snack. You can have sukha bhell avoid the safe you can have the sukha bhel. You can also have dry fruits & nuts ka combination which is called a trail mix.

So have more nuts like almonds & walnuts and a few dry fruits like dates or raisins or dry cranberries anything that you like. So you can just make a handful a small handful of trail mix & you can have that. Also, don’t underestimate the humble singdana. Singdana is a very healthy nut and a very ignored nut. So don’t ignore it you can have it but stay away from the salted singdanas which you get in the market because they are very rich in sodium and salt which we don’t need. So what you can do it just roast them on the tawa at home and you can have it just as a snack. Then fruits definitely are a very good snack salads are a very good food which you can eat. Aur chhota packet of yoghurt. Aur the non-flavored one is again a very good snack which is easily available in a store. You can have it you can have that and add a few nuts to it and comes to a wholesome snack which keeps you fill for a long time. If your canteen provides you idli go ahead have 2 idlis at that time aur 2 to 3 pieces of dhokla if your canteen is providing that. You can have that. These are the various snacks which can keep you full at that time in the evening when you tend to eat the wrong kinds of things. With a little bit of planning it is easier for you to manage your health & diet and everything in the office also.

Two very important things specially for the office going people one is a lot of tea coffee you know that mug cups are empty in office because that is your break time first and second it is the time when you catch up with your friends. You know the coffee machine or the chaiwala it’s the time when you talk to your friends. Avoid that too many cups of tea coffee gradually reduce them because we all know tea aur coffee is an addiction so gradually reduce it you can substitute by green tea or aapko nahin ache lagte hain toh just garam pani. You know just for the feeling of drinking something. So you can do that avoid too much. It will give you a lot of acidity and just spoils your whole digestive system. Drinking in too much tea & coffee and other things which every person who goes to office should do is drink a lot of water. People forget you all sit in AC most of the time. And AC is dehydrating but you don’t feel thirsty because you know you are not sweating so you don’t drink water and it is a vicious cycle. Water is very much underrated drink and it is extremely beneficial for so many functions in the body including regulating the body temperature preventing your muscle cramps in fact making your body more you know function in a better way and people just ignore water. So drink more water and believe me you will see the difference. Keep a bottle with you always on your table get up and fill it that can be a break and keep sipping your water. Last and most important thing that you should do is be physically active.

What you can do is take breaks every hour walk around in the office take stairs wherever possible you know that can be a very good exercise in fact climbing 2 to 3 flight of stairs in the evening can be a very good exercise for you and that way you can be physically active so please don’t give the excuse of time nahin hain and take care of your health because your office is going to retire you your health is not going to retire you. It is going to stay with you and you will need it the most once your office retires you. Please take care of your health small changes it is very easy very doable nothing fancy you should just have the will to do it. Stay healthy stay happy and you can reach me on Lybrate. So if you have any diet plans or if you have any query you can always text me. so again stay healthy stay happy and take care of yourself.

Thank you.

Hi everyone,

My name is Dt. Sarika. I am a diet & lifestyle consultant. I also do online consulting. Today I am going to talk about how lifestyle is affecting everything around us. Obesity is a monster now we know that. It is affecting us it is affecting children adults everyone altogether, I mean at the same time it is affecting everyone and it is like a growing epidemic. We see it everywhere any side you turn and you see obesity lurking in your face. So what we know it is lifestyle humko pata hai we eat out a lot we‘ve been inactive more sedentary & that is affecting us we know that. But at the same time, there is pressure to look good because we are living in the age of instagram. There are filters everywhere. Everyone wants to look beautiful, everyone wants to be out there put themselves out there. This puts a lot of pressure on people. That they want to do the right thing to look the right way but the lifestyle is going spiraling downwards where you seem to have lost control somewhere. So as a diet consultant I can tell you what to eat because food is at the core of everything.

We don’t give it the importance you know food for most of the people is entertainment. Right if there is something to celebrate we eat even if someone passes away food plays an important part. Every festival in every community in our country is focused on food. So food is a comfort for us food gives us happiness. And to control that and with so many options around you, you know everywhere you go the posters are there and they calling at you. It's very irresistible. In such a scenario what to do. As a diet consultant, I can tell you what to eat and not eat. But apart from diet and there are so many other things that matter which revolve around the diet itself like people nowadays want shortcuts. Everyone is looking for something that will give them an overnight result. But is there something like overnight result? No, is there something like spotpick session like I have people coming and saying baas mere yeh thigh thik ho jaye, bas mera tummy andar chala jay, bas mere arms hi bas garbar hai, baki everything is fine.

Does it work like that? Does the body understand ki ok fine today she is going to work on the arms only so let me work on the arm. Or tomorrow she is going to work on the tummy so let me work on the tummy. No, the body doesn’t understand it like that. So you have to understand it and look at it in a very holistic way. It is a very overall thing. You cannot fix one thing & ignore something else and tomorrow go back to it. Doesn’t happen like that. And that is why the crash diets that we see today the shortcuts right yeh kha lo aur 8 din mein weight look doesn’t work. Do I promote that? No I don’t promote that. The only way I am going to say it again & again the only way is a lifestyle change. And it is not so difficult as it looks like people tell me yaar diet karna parega bohut boring hain. It is not like that. The healthy food can be tasty we all have grown up eating healthy food especially people my generation have grown up eating healthy food at home because we didn’t have so many options to go out & eat. Today there are & we are also changing alongwith the new generation but a lifestyle change is more sustainable it is more longtime because see today I can put you on a diet & you can lose so many kgs in one week or you can just take it off the internet.

But is it sustainable? Can you eat like that for an entire life? Can you live on juices for your entire life? No at the end of the day humara khana is dal chawal sabji roti and that is what we go back to again & again in various forms & various combinations. And that is what we are going back to. And agar aap wohi khake if doing that you try and lose weight you try and become a healthier & a fitter person the chances of sustainability is higher. The other dull side is that when you lose a lot of weight you tend to gain it back together very soon. And when you gain it back it is very very disappointing. Nobody wants to gain back the weight which you lose by starving yourself. So what I suggest always is make a lifestyle change make good choices be physically active and eat local & seasonal food. Sitting here you may be from another city but the weather the temperature and everything the humidity levels of a place matter a lot. So eat what you are used to eating eat local & eat seasonal be physically active don’t stress too much about your weight stress about your health be healthy and focus on being healthy & that is something which will help you sustain it a lot and as parents which is something which we can teach our children by showing them not by telling them. Bolne se jyada they will look at you & learn. So if you are conscious & making good choices your children will make good choices. And that is how I think we can stop the obesity monster that is affecting our children.

Thanks!