In today’s day and age, as we grapple with sedentary lifestyles, tackling persistent challenges like sugar cravings, acidity issues, and lethargy is critical for our well-being. The good news is that it doesn’t require a convoluted plan; a few straightforward daily steps can make a substantial difference in the long run! If you’re looking for a solution, tune in to Audible to listen to celebrity nutritionist Rujuta Diwekar, India’s foremost nutrition expert and trusted health advisor to Kareena Kapoor Khan, offer her expert advice and guidance in Secrets of Good Health Season 2. In this note, we have curated some easy-to-follow health tips and guidelines from her podcast that promise to transform your journey towards vitality:
1. Revive Your Kitchen and Restore Forgotten Essentials like Spices, Tubers, and Peanuts
● Revitalise your kitchen with Rujuta Diwekar’s practical tips to rejuvenate your health. In her newest Audible podcast, she unveils, “For spices to work, they need to come in a certain proportion and combination. Nowadays, we are either not using spices or overusing them, thinking that the more we use, the more it will benefit us but that’s not true. Learn to cook properly with spices in the correct proportion and combination.”
● To achieve a diverse kitchen, she urges to bring certain vegetables back to broaden diversity in the kitchen, “We have almost forgotten our tubers such as arbi (taro), suran (elephant foot yam), rataloo (yam) or any other tuber found in your region. Tuber and root vegetables are vegetables that grow inside the earth, and these have always been used in cooking. All of these vegetables need to be brought back to the kitchen.”
● Offering a concrete step, she recommends, “The third thing we need to do is revive using peanuts and peanut powder in our cooking.” According to Rujuta, if you follow these three things, “you land up improving the intake of fibre, antioxidants and essential fats in your diet. When this happens regularly, the sugar cravings that you get daily will stop.” So, take charge of your kitchen and well-being by bringing back these essential foods into your daily meals.
2. Bid Adieu to Acidity with the Power Trio of Raisins, Curd, and Gulkand Water For a Happy Gut
● In the pursuit of a harmonious gut, Rujuta suggests a delightful morning ritual that will help you beat acidity, “Start your day with soaked black raisins. If you eat them soaked overnight, it will not only provide you with nutrients, but it helps start your day with a naturally sweet food item that will keep your gut safe and happy all day. In fact, if you start with these 10 days before your periods, it helps with bloating, menstrual cramps and breast tenderness, acidity, headaches etc.”
● For a mid-day meal that’s light on your system and gut-friendly, Rujuta advocates to try out dahi and poha. “Dahi has good bacteria which are called probiotic bacteria, especially if it is made at home and poha is light for your system. It is even easy to make! You can make dahi and poha as a mid-meal and ensure you don’t get reflux at night or a bitter taste during the day. It also helps with anyone who has just finished a course of antibiotics because it helps calm your stomach.” And if dahi-poha isn’t your preference, you can also try dahi and rice for a similar effect.
● As the harvest festival unfolds, Rujuta introduces a refreshing mix—gulkand pani—to keep acidity at bay. “If you drink 1 glass of gulkand mixed with water and sip it through the day, it will keep your acidity down, especially the one that comes from heat exhaustion.” These simple choices are your ticket to a happy and healthy gut, ensuring you can fully relish the festivities without the discomfort of an upset stomach.
3. Energise and Power Up Your Day with Aliv Seeds, A Mix of Pulses, and Cashews
● Always feeling tired in the afternoon? Rujuta has some easy tips to boost your energy levels, and it’s not about having more coffee. She suggests exploring the underestimated power of aliv seeds, also known as halim or garden cress seeds. She says, “Years ago, laddoos were made from these seeds and given to women postpartum because it has folic acid and iron that improve energy levels. When you’re tired, your hair and skin may lose their healthy glow. These seeds also help with both these problems. So have one aliv laddoo a day as a snack or incorporate 1 pinch of the aliv seeds in 1 glass of milk.”
● Rujuta also suggests bringing variety to your meals with different sprouts and pulses. She shares, “India has a variety of pulses like moong, matki, lobia etc. Consume chana, black chana, arhar, lobia, navrangi dal, red chowli and revive the diversity in pulses and cook sprouts as a curry to eat with roti, bhakri or make misal and chaat using them.”
● And don’t shy away from cashews; they’re not the bad guys. “It is a myth that cashews increase cholesterol or our weight. If you eat 4-6 cashews at a time and chew them well, you will get the naturally existent vitamin B from it.” she clarifies. To beat tiredness and feel more energetic, follow Rujuta’s simple tips and you’ll be feeling fresh and ready to take on anything!
4. Aid Your Digestive Fire with Ghee, Jaggery, and Bananas! Walk it Out and Sip Caffeine Cautiously
● Achieving a healthy lifestyle is more complicated than you think, however, Rujuta Diwekar’s tips make it attainable. “Finish your lunch with one spoon of jaggery and ghee. It makes your digestion smooth; your body gets good fats and jaggery helps curb your sugar cravings and provides nutrients,” Rujuta asserts.
● Boost your energy and control bloating by incorporating a banana into your daily routine. As Rujuta puts it, “Eat a banana everyday either in the morning or as a snack between 4 and 6 pm in the evening. Bananas have fibre and electrolytes which keep gas and bloating in control.” Enhance your digestion with a blend of prebiotic and probiotic goodness by adding 3-4 black raisins to your dahi. According to Rujuta, it “resolves headache and acidity issues and also helps with B12 deficiency in the body arising from digestive issues.”
● Stay mobile and active with a daily 30-minute walk; Rujuta advises, “Walking helps with digestion. The more you stay active, the more your vata remains in control.” Additionally, prioritise a short 15–20-minute afternoon nap for a quick revival. You should also watch your caffeine intake, avoiding excessive chai and coffee, particularly after 3 or 4 pm, as Rujuta warns, “beyond 2-3 cups, it can lead to constipation or diarrhoea.”