Visiting Nutritionist, OHC, Powai Early Morning •1 Turmeric and Jaggery ball + 3 To 4 soaked Almonds + 2 Walnuts 7.00/ 8.00 Am Breakfast •2 Ragi and rice Idlis + 1 scoop of green chutney 9.00/ 10.00 Am Or •2 Moongdal chilla (1 scoop vegetable) + 1 scoop of gun powder Or •1 Glass of Ragi porridge + 1 scoop Raisins, Pumpkin seeds Or •1 Glass of Rajgira porridge + 1 scoop of Raisins Or •2 Rajgira and sattu paratha (moringa leaves) + ½ cup of fresh curd / ¼ cup sauté Paneer Midmorning •1 Glass water +1 scoop protein supplement/3 tsp of sattu flour +1/8thtsp of 11:30am black Pepper + 1/8thtsp of rock salt + ¼ piece of Lemon juice. 12:30pm •1 Glass of Ginger water Lunch •1 Bowl of sauté lentil salad with curd / 1bowl of tossed salad 1:30pm (Tomato/Carrot/ Capsicum/Onion/Beetroot) •2 Pulkas (Wheat/ Jowar) •½ cup of vegetable(seasonal green vegetable) •½ Cup of rice •½ Cup of dal (moong sprout/masoor dal/green moong dal/ 1 egg/ •½ Cup curd / ¼ cup of Paneer 2:30pm •Ginger and Jaggery ball/ 1 glass of Saunf and Jeera water 4:30 Pm •1 Cup of kadha •1 Handful of boiled moong /chickpeas Or •1 Handful of roasted chana &Raisins Or •1 Handful of Groundnut & Raisins Or •1 Handful of Murmura &Chana Or •2 - 3 Dates + 2 - 3 Cashewnuts 6:30 Pm •1 Bowl of vegetable soup added few boiled Rajma/cubes of Paneer/ Moongwadi/Mushroom Or •1 Bowl of Chicken soup/bone broth + few pieces of Chicken cubes 7:30 Pm •1 Ginger Jaggery ball 8:30 Pm •1 ½ Cup of rice &green Moong dal khichdi + 1 scoop of gunpowder/ Till chutney Or •1 ½ Cup of Samarice, Rajgira & yellow Moong dal khichdi (add 1scoop of vegetable) Or •1 ½ Cup of Jowar & Moong dal khichdi (add 1 scoop of vegetable) Or •1 Jowar Roti + ½ cup of sambar + ½ cup of root vegetable (Raw Banana/Arbi/Suran) 10:00pm •1 cup of milk + 1 scoop of supplement/3tsp of sattu powder #LntCares
Instructions • Oil 3 tsp of oil for cooking / per day
• 3 litres of lukewarm/boiled & cool water per day. • No watching electronic gadgets during meal • Eat slowly, chew your food well. • Sleep well and take rest. • Avoid intake of processed foods. • Protein supplements to be taken after consulting your nutritionist/dietician. Kadha Recipe • 4 To 5 Basil leaves + ½ inch Cinnamon + 3 - 4 black Pepper + ½ inch dry Ginger + 3 - 4 Raisins or Jaggery. • Add few drops of lemon juice. Jaggery and • 1:1 portion of Turmeric and Jaggery + ¼ portion of dry Ginger powder. Turmeric Balls for • Blend it into marble size ball Cough • Normal to moderate walk for 15 min. At home • Shoulder elevation & depression 10 to 12 counts Workout Plan • Arm swings & leg swings 10 to 12 counts Alternate Days • Side lying leg abduction 10 to 12 counts • Side lying lower leg lifts 10 to 12 counts • Cat & camel pose 10 to 12 counts • High knees/ march10 to 12 counts • Child pose