Get back in shape
The GUIDE offers you pointers on how to ensure a festive detox
The festive season often wreaks havoc with diet plans, thanks to an avalanche of goodies like sweets and fried savoury snacks. The side effect of such a free rein is that digestion goes for a toss and the system gets clogged. Here’s how you can get back on track:
Detoxification refers to flushing out the toxins. A simple way to get back to your diet routine is to go easy on your meals and include 30 minutes to 1 hour of work out.
Start opting for organic and natural eatables. Indulge in fresh and raw or lightly-steamed food without condiments. Make sure you consume a lot of fruits, vegetables, seeds, nuts and sprouts in raw or sautéd form. Indulge in a bowlful of ripe tomatoes, papaya, fruit salad or a banana shake.
Broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables are the best detox veggies. Eliminate all foods that take time to metabolise such as white flour, refined wheat, dairy products, eggs, meat, processed foods, red meat, etc.
Brown rice, unpolished rice, amarnath (rajgira), bajra and nachani (ragi) help in providing the required fibre content. Unsalted nuts and seeds like flax and sunflower seeds also make a huge difference to the skin and nails.
You can also opt for dried fruits for natural sugar. Add four almonds to your diet, preferably soaked overnight which can be eaten in the morning. Soak a bowl of dry fruits overnight. Include a bowl of curd to improve the digestive system and take care of the skin. Clear soups and salads help keep the body light and healthy. Water, green tea and healthy fresh juices aid the process of detox. Drink water 15 minutes before a meal so that you eat less.
Mr Divyu Gupta, Vice President, Endzone Fitness, says, “Your diet should include food like beans, brown rice, baked potato and nuts. Keep in mind that you need a high protein and carbohydrate diet.”
If you need to eat at regular intervals, snack on almonds, raisins and nuts ,which are good food for your system. It is also recommended that you eat seasonal fruits, vegetables and juices, which are better than popping in multi-vitamin pills or nutritional supplements.
Avoid excessive sodium intake as it can lead to water retention and swelling putting pressure on the knees, causing pain.
Says nutritionist Niti Desai, “Cut down on the fried food and intake of biscuits, chocolates and refined carbohydrates or fats. Include wholegrain cereals, pulses, skimmed milk, dahi and paneer. The darker and deeper the colour of the fruits and vegetables, the better it is for the body. Include papaya, oranges, strawberry, pomegranate, carrots, beetroots, tomatoes, capsicum and cabbage. Vitamin D and Vitamin B12 are lacking in most people, get yourself checked if you are lacking in the said vitamins.”
Yoga for wellness
Yoga increases the flexibility of the body. However, it must be practised with correct technique, alignment and breathing. Radhika Vachani of Yogacara Healing Arts says, “To get fit quickly, practice Surya Namaskar with the right breathing techniques. Begin with five Surya Namaskars a day, slowly building up to 20 Surya Namaskar, on every alternate day (four days per week).
On the other two days, do a normal and complete asana practice, working on the flexibility, toning and internal health of the body. On the 7th day, relax. A majority of asanas involve a static stretching of the muscles that increases stamina and the flexibility of the spine, releases blocked energy and stimulates the vital organs. Surya Namaskar help balance the metabolism, lose body fat and balances all the systems of the body (reproductive, circulatory, respiratory and digestive). Pranayama (breathing) helps increase lung capacity, and teaches people to breathe properly.”