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| Diet, fitness and weight loss |
Whether you are a student, employed, or a homemaker, finding the time and way to eat healthily and keep yourself fit can be
difficult. With responsibilities and deadlines piling up, many sit in the same place for hours on end, resort to ordering, and
Stock up on unhealthy packaged foods at home. However, making small changes and choosing healthier options is not as
challenging as it may seem. In a Community Chat on the HerStory Women On A MissionFacebook group, Sheryl Salis, a
registered dietitian, wellness coach, and the Founder of Nurture Health Solution shares her insights on how even the busiest
women can lead healthier lives. Sheryl Salis Sheryl Salis, Founder, Nurture Health Solutions Here are some excerpts from the
conversation: Q. There are a lot of people who want to quickly lose weight andtry crashh diets. Are such diets really worth it,
And do they have any health value? Sheryl Salis: I always believe and telmy clientsts/patients to follow a lifestyle which is
Sustainable. A diet which excludmany foodood groups may help you lose weight in the short term but is highly deficient in
essential nutrients essential fhealthy functioninging of the body. You lose your health in the bargain. Seek professional help to
lose weight the right way. Q. People often debate about the keto diet. Whexactly isyis it and is it really beneficial? SS: Keto diets
agetting veryery popular today. They exclumany foodood groups such as cacontaining foodsods like milk, most fruits, cereals,
pulses and sugar. If done under the supervision of a qualified dietitian, it can be followed for a short perespecially iflyif
someone's weight has plateaued. Itvery importanttant to undergo medical screening before embarking on such a diet as it can
Increase uric acid. It is not safe to follow if patients are on certain medications, pregnancy and lactating women. I would
endorse a balanced diet which is low/moderate in carbs, high in protein and hasquality fatsyfats, as it is sustainable to follow
ilong runongrun. Q. In an era junk foodnkfood is readily available in every possible form, I often find it difficult to completely
avoid them regularly. HoI keep Ikeep a balance in nutrition in that case? SS:First askyouevery timerytime you crave such foods,
ihelping youpingyou fight or feed diIf you. Ifyou have to consume such foods, moderation is key. Have them once a week when
you are most activehealthy foodhyfoods stocked up in your fridge, cupboards and drawers. This will help punhealthilyhealthy
eating. Ensure that you are physically active. Diet and exercise go hand in hand. Q. I’m currently on a diet tryingto lose weight,
and I’m on the heavier side, at around 80kg. What can I eat, apart from meat, that can successfully loseullylose weight?
SS: Balance all the four wheels - diet, exercise, stress and sleep. equally importantmportant. Choose lprotein-richein rich options
at eat, mewill keep willkeep you full longer. You don't need to hif youeat ifyou don’t like it. You can include pulses, egg, fish,
nuts, soya,yoghurtr, yogurt, tofu in your diet, which will help you meet your protein requirements. Include whole grains,
quinoa, barley and millets in your diet. Include pulses in of sproutsofsprouts, the chilla, or chana chaat, which will provide you with
the energy and satiety. Ensure you are hydrated. You can sip on green coffee,green tea, or moringa green tea. Also, check
your thyroid levels to rule out obesity because of a dysfunction ofyour thyroid gland. Q. I have beenlostingto lose weight for
manyyears, but in vain. I many typesd manytypes of dieting and exercises.don't theof stayingy ofstaying healthy and fit? SS:
Firdon'tl, don’tget bogged down and stressed about the weight. Make friendWork towardsWorktowards leading a healthbig culprittyle. Try and avoid eating out often; that isbig culprit bigculprit. Eat mfibre-richooked food and watch your portions.
Include pfibre-rich foods. Choose healthyfats such as nuts and cut carbsa to half. Take a small plate, fill half the plate
wita h veggies, quarter with pulses and the remaining with cereals. Sta rt your meal with protein and fibre, such as buttermilk
and salad.Follow a lifestyle which is sustainable and do not fall preyto short term fixes. Sip on green tea or green coffee in
between which will help boost metabolism and provide the necessary antioxidants. Keep physically active tryingto clockin
10,000 to 12,000 steps each day. If not, choose an activityyou like such aZumbevery dayzumba, or badminton. Sleep for at least 6
every dayours everyday. Spend minimum time on gadgets. Worktowardsgettingfit and not thin. Q. What is a good calcium-rich
diet for someone who is lactose in tolerant? SS:First, checkyour vitamin D levels. Include calcium-rich foods such as ragi,
sesame seeds, amaranth, soyabean, cluster beans, and moringa. Couple a high protein diet with strength training. Q. Is
breakfast reallythe most important meal of the day, or is this a myth? SS: It's a myth. Today,non-communicable communicable
diseases are a big national concern, hence low calorie, nutrient-dense meals are important. Choose breakfast options which
are nutritious, high in finre and low on simple carbs. Exercise portion control. Q. I work a deskjob for 8-9 hours a day. What is
an ideal diet for me? SS: Sittingmins andw smoking . Ensure that you get up from your seat every 30 mins and stretch.Find
ways to staprotein-richve carbs onlyin your main meals. Include wprotein-rich protein rich foods and healthyfats. Sip on
moringa green tea or green coffee in between. Buttermilk, carrot cucumber sticks, fruit with nuts, protein bars, boiled egg,
roasted chan with peanuts, and sprouts are also healthy mid-meal options. Q. How can a college student livingin a hostel
with limited food options balance diet and exercise? SS: Try and find ways to stay active. Stretch between lectures, climb up
stairs, walk between classrooms and your hostel room, walk while you talk on the phone. This will help you clockin the desired
10,000 steps daily. I understand that food is a challenge in hostels. Keep healthy options handy with you always. You do get
ready-to-eat meals such a quinoa poha, millet upma, protein soups, protein baportion-controlledion controlled, calorie
counted and rich in nutrients. You can also snack on makhana, jowar puffs, chana, achildtigrain chiwda. You can also have
boiled eggs at breakfast or as an eveningsnSimilarityrces Similarit
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