Are you aiming for a happy New Year with a healthy body weight and boosted self-esteem? Many of us come prepared with a specific diet plan for January, but often it doesn't extend beyond February. Even if you shed weight during this period, reverting to your previous eating habits may result in regaining the lost weight, which isn't conducive to effective weight management. To achieve or sustain a healthy body weight, establish a positive pattern of food intake and exercise that brings enjoyment rather than hardship. Start by incorporating some healthy choices into your diet and gradually turn it into a complete routine. Include these nutritious foods to help shape up.
1. Ash Gourd Juice:
- Take peeled ash gourd pieces without seeds, 1 piece of ginger, and grind well in a juicer.
- Add 1 to 2 teaspoons of stingless honey. Mix well.
- Include two teaspoons of soaked chia seeds.
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2. Sprouted Ragi Smoothie:
- Mix 2 teaspoons of sprouted ragi flour in lukewarm water.
- Blend it with a cut apple or banana, 4 soaked almonds without skin, 3 seedless dates, and 1 teaspoon roasted flaxseed powder.
- Top it with a layer of soaked chia seeds and optionally add stingless bee honey.
3. Rolled Oats Smoothie:
- Soak 2–3 tablespoons of rolled oats for 20 minutes.
- Blend with half a well-ripe banana, 4-5 strawberries, 4 soaked almonds, ½ cup roasted peanuts, 1 teaspoon of roasted flaxseeds, and 2 teaspoons of chia seeds.
- Garnish with pumpkin seeds.
4. Boiled Ginger Water with Lime and Honey:
- Create a concoction of boiled ginger water with squeezed lime and stingless bee honey.
5. Soaked Chia Seeds:
- Combine 1 tablespoon of soaked chia seeds with cucumber pieces in 1 glass of water.
These foods are rich in nutrients that facilitate weight loss without causing nutrient deficiencies. Ash gourds, ginger, honey, flaxseeds, chia seeds, pumpkin seeds, and millets contribute various health benefits, including enhanced metabolism, antioxidant effects, and prolonged satiety. Additionally, incorporating a variety of vegetables, green leafy vegetables, low-glycemic-index fruits, berries, and sources of good fats will further support your weight loss journey.
(Author: Anaswara Lashmi PS, Dietitian, Dept. Of Clinical Nutrition, Amrita Hospital, Kochi)
