DIET AND EXERCISE TIPS FOR SHRAVAN

Tips to boost your happiness quotient…And lose weight in the bargain. 

11th August, 2019

Shravan is considered the most auspicious month of the year for Hindus, with several fasting on Mondays to appease Lord Shiva and on Tuesdays for Goddess Parvati. During fasting, however, your body’s immunity takes a beating, making it prone to infections like cold, cough, flu, etc.

While those with ailments like diabetes, blood pressure, migraine, acute acidity and the like should definitely avoid fasting, those in good health following this fast should observe the guidelines below to ensure they make it through the month without falling sick…

• Avoid strenuous exercises like running, intense workouts and sports during the fasting period.
• Avoid socialising—have home-cooked meals mindfully.
• Get a minimum of 7-8 hours of sleep.
• Practice 30 minutes of yoga and/or meditate at least once a day.
• Hydrate yourself—have at least 1-2 litres of water daily at regular intervals
• Have you meals at the table and chew your food very slowly—take 30 minutes to finish your meal.
• Avoid raw meals to prevent gastric issues— have fresh, hot meals instead. Avoid Sago and choose sama instead.
• At SelfCare, we don’t believe in just one-meal-a-day fasts. In-between fillers like fruits, nuts and buttermilk should be had every four hours to restore energy and allow the body to function normally.

Type 1 fast

If you are fasting for the first time, opt for something simpler. Have one major meal a day with fillers like nuts, fruits and milk through the day. For example, breakfast can be tea/coffee + nuts, lunch could be fruits + curds, evening snack could be a repeat of breakfast and dinner could be a proper balanced meal. After having a full meal, you should relax for 30 minutes as there will be a rush of glucose.

Type 2 fast

To meet the nutrient requirements of the day, the one major meal should have paratha + pulao + one big cup dal + fibrous vegetables like bhindi / doodhi/ fenugreek / cauliflower/ cabbage + a calorie-dense vegetable like potato/ sweet potato etc + 1 paneer vegetable + 1 steamed pulse protein based snacks like patra/ khandvi/ khaman dhokla + milk-based desserts like shrikhand/ sandesh/rasgulla/rasmalai, followed by a cup of fruit post meal to add fiber. Have plenty of water through the day and munch on a handful of nuts or fruits. Avoid deep fried items and choose the steamed variety instead.