Have you started doing Suptapadangushtasana yet?

Good for-
- Lower back pain

- Calf pain
- Heel pain
- Digestion
- Recovery
#12weekbook #12week2020 #iyengaryoga #dwr #teamrujuta #rujutadiwekar

।। जय श्री राम ।।

May God Ram bless everyone with love, happiness, peace, prosperity, wealth, & need of the hour good health.


Be safe. #stayhome

Happy Ram Navmi!!!
P.s.: dont mind to eat sweets
For recipes @temptinghealth

#jaishriRam #behealthy #bewealthy #healthyliving #blessings #gratitude #thankyou #instafam #love #happyyou #healthyyou
#gym #workout #exercise #energy #sunshine #ramsiyaram #instagram #rdfitnessproject2018 #12weekbook #holistichealing #thenewreligionlifestyle

CURD
🍚Exam time? - have Dahi sugar
🍚Puja time? - use Dahi in panchamrit or for abhishek

🍚Upset stomach? - have Dahi
🍚Something light on stomach or for fever - Dahi Rice
🍚Want to make something tempting? - Curd balls or use curd in daily gravies
🍚Constipation, acidity? - Dahi or buttermilk
🍚on the go breakfast? - Lassi

We are using Curd or Dahi daily since ages, now it is just name changed.
In today's language curd is important prebiotic & probiotic.🤦🏻‍♀️

But be simple to add curd, specially #homemade in breakfast, midmorning, lunch & supper

#curd #preventionisbetterthancure #boostimmunesystem #goodgut #guthealth #healthyguthappylife #raita #vegtables #tadka #rdfitnessproject2018 #thenewreligionlifestyle #12weekbook #gym #workout #health #blogger #exercise #Indianfood #eatlocalthinkglobal #foodie #foodmatters #instagram #holistichealing #ayurveda

Start your day with soaked and peeled almonds or soaked raisins or a banana or any fresh local seasonal fruit and

NOT with tea or coffee.

It will ensure that you enjoy -

1. Good energy levels
2. Optimum digestion - no acidity or bloating
3. Good blood sugar regulation
4. Smooth & painless periods
5. Good sleep quality

P.S. - I start my day with soaked and peeled badam with black raisins. What about you?

#12weekbook #local #seasonal #traditonal #teamrujuta #rujutadiwekar

आम लोगों कि आम पसंद।।।
Mango Sandesh
#आमएकउपयोगअनेक


A yummy mango delicacy with paneer.

Recipe @temptinghealth

#mango #eatlocalthinkglobal #paneer #seasonalfruit #indiansweet #savoury #aamkakhasseason
#summer #vitC #beattheheat
#gym #workout #health #lifestyle #blogger #food #foodstagram #foodie #rdfitnessproject2018 #12weekbook #12week2021 #thenewreligionlifestyle #holistichealing #mangosandesh

Homemade amla goli for great taste, immunity and high spirits.

This is my amla ka dose har roz, what's your's?

#amlakadoseharroz #winterfood #seasonal #traditionalfoodwisdom #12week2020 #12weekbook #teamrujuta #rujutadiwekar

Caught my attention this morning.

#1 %betterdaily, #12weekbook #MIH

TUVAR KACHORIII!!!

"Eating with all the senses is a form of blissful meditation!!!"


KachOries in winter mornings😋 cant miss on it!!!.

DM for recipes @temptinghealth

📸 @mayurmohta

#eatlocalthinkglobal
#kachori #tuvar #winterfood #mindfullness #mindfuleating #Meditation #sundaymood #foodstagram
#eattempting
#goodfood #goodmood
#healthylifestyle
#breakfast #gym #workout
#nutrition #rdfitnessproject2018 #thenewreligionlifestyle #fitness #holistichealing
#foodie #blogger #foodforthought
#sunshine #vegan #rdfitnessproject2019 #12weekbook #Indianfood

Winter Special:
SUNSHINE🌝 & BREAKFAST🥪

Kothibir Vadi...

A #Maharashtriyan delicasy ..

For recipe DM @temptinghealth

With fresh corriander and groundnuts, along with green chutney, full of true Maharashtrian taste this dish is to make your day.

#eatlocalthinkglobal

#eattempting
#goodfood #goodmood
#healthylifestyle
#breakfast #healthymeals #gym #workout
#nutrition #rdfitnessproject2018 #thenewreligionlifestyle #fitness #thoughtfulthursday #temptingthursday #holistichealing
#foodie #blogger #foodforthought
#sunshine #vegan #rdfitnessproject2019 #12weekbook #eat

Til or Seasame Seeds

Best #Indiansuperfood for -
Hair Care
Anti-Ageing

Lowers BP
Energy source
Bone health

Til has good amount of -
Fibre
Calcium(helps in Artheritis)
Protein
Lowers Cholesterol
Antioxidants
Boost Immunity

Til has so many health benefits:
Black til with jaggery in night helps in bed wetting problem in kids.
Til with Jaggery in cold weather gives warmth to body.
Helps to heal artherities.
Gives skin & nail shiney feel.
Helps in digestion.

P.s. Add-on 1 tspoon in daily meals.

For more tips follow @temptinghealth

#quicktip #healthy #shiney #relax #hair
#eathealthy #eatlocal #food #sleepwell #meditation #workout #gym #exercise #holistichealing #thenewreligionlifestyle #rdfitnessproject2018 #skincare
#wintercare #eatlocalthinkglobal
#healthyliving #winterfood #immunebooster #vegan #plantprotein #antiageing #weightloss #12weekbook #nutrition

"Ditching Diet" my new blog...
The impacts of dieting!!! Do read📜.

https://temptinghealthbyvaishali.blogspot.com/2020/10/ditching-diets.html

@temptinghealth

#eatlocalthinkglobal #eattempting #diet #nutrition # #health #lifestyleblogger #blog #Indianblogger #indiansuperfoods #exercise #gym #fitness #foodislife #foodie #thenewreligionlifestyle #rdfitnessproject2018 #12weekbook #sustainablediet #authentic #traditionalfood #mondaymotivation #wisdom #maa

दाने-दाने पर लिखा हे, खाने वाले का नाम ।।
Groundnut chutney anytime with any meal...


Easy & tempting.
Have it with bhakri, roti, rice or simply put on salad or bhindi ki sabji it will never turn you down.
Can store for long.
#maharashtriyan recipe Sengdanyachi chutney.
Roasted Groundnut
#redchilli
#garlic
DM for #recipe @temptinghealth

#groundnutchutney #healthy #tempting #yummy #eatlocalthinkglobal #instagram #gym #workout #vegan #weightloss #foodthatheals #rdfitnessproject2018 #holistichealing #thenewreligionlifestyle #12weekbook #diet #nutrition
#goodfood #blogger #foodstagram #chef

Have you pampered yourself today???
Try this,
The magic for hair.

Curry leaves, coconut oil, fenugreek seeds & camphor.
*shiney
*bouncy
*frizz control
*dandruff free
*no itchy scalp
*damage control
*softer
*moisturised

#NEWYOU
#21daychallenge
@temptinghealth
#pamperyourself

#eatlocalthinkglobal #haircare #skincare #moisturizer #coconutoil
#gym #workout #exercise #holistichealing #thenewreligionlifestyle #staysafe #rdfitnessproject2018 #massage #mondayblues #instagram #shine #dandruff #scalpcare #stressfree #selfcare #ayurveda #loveyourself #blog #takecare #12weekbook #hotoiltreatment #hairspa

Typo *challenge

#21daychallenge at a glance.

These are basics of daily routine which we are missing out to be modern. Making simple & easy life complicated one.
Go back to basics, go back to root once again & see the change.

#happyganeshchaturthi
& #michchamidukkadam from @temptinghealth

#changeyourlifestyle
#eatlocalthinkglobal #weightloss

#diet #nutrients #vegan #instagram #foodstagram #blogger #rdfitnessproject2018 #thenewreligionlifestyle #gym #workout #foodie #fitness #holistichealing #antioxidants
#indianfood #healthylifestyle #eattempting #positivevibes #goodreads #instafoodie #friend #12weekbook #dietitian
P.S. for details check #post

Follow this😉

#regulate #rethink #reform #gadgetuse #12weekbook #dietitian_ravita #mumbai #india #stfa #

Smile is contagious!!!
😊☺️🙂
"If you can smile you can do anything"-Vismay Daga.

Makes you look more #attractive & #positive & #confident

So, keep it simple to be #NEWYOU SMILE #changeyourlifestyle

@temptinghealth #21daychallenge
#eatlocalthinkglobal
#happy #rdfitnessproject2018 #holistichealing #thenewreligionlifestyle #stayyoung #instagram #foodie #happyhormon #lifesamazingsecrets #antidepressants #mood #vismaydaga #gym #workout #fitness #foodstagram # #dietitian
#detox #stress
#12weekbook #boostimmunesystem

#naturaldrug

P.s. One cute #smile after fight & game over.

P.S. End of 21st day. But your challenges will continue till next 21 days. Keep smiling. Stay safe. Keep sharing

Hellooo!!! New day , new you...
Which challenge you want for yourself?
Comment...👇🏻

Because everyone's need is different. & most of the time we just want to do something but somehow it doesn't happen.
But as a challenge when we start something we cant stop doing it without completion.

#changeyourlifestyle with @temptinghealth
#21daychallenge
#eatlocalthinkglobal
#eattempting #rdfitnessproject2018 #holistichealing #thenewreligionlifestyle #stayyoung #instagram #foodie #weightloss #gym #workout #fitness #foodstagram #water #dietitian #nutrition #detox #stepup #Follow #exercise #happyyou #healthyyou #motivation #thursdaythoughts #goodreads #mindfullness #12weekbook

Early to bed, & early to rise, makes you healthy, wealthy n wise!!!

😊😀 school learnings are so important. #thanks to all #teacher

#day17 , 7 to 8 hour of #sleep (peaceful) is important as eating food.
Sleep on time n get up on time is as well important for biological clock of body to work smoother.
* #forgive everyone before bed for #stressfree sleep.
* show #gratitudes or small prayer of #thanksgiving
* no phone under the pillow or near.
* no tea/coffee after 5:00 pm

If u have trouble sleeping:
*Do #meditation
*Do #breathing exercise
*Apply ghee on sole
*have kesar milk
*massage hair & calm mind
*comb your hair before bed for hair health

#changeyourlifestyle with @temptinghealth
#eatlocalthinkglobal #eattempting #dietitian #nutrition #wisdom #foodstagram #foodie #instagram #rdfitnessproject2018 #rdfitnessproject2019 #holistichealing #thenewreligionlifestyle #gym #workout #weightloss #skin #insomnia #haircare #12weekbook

अन्न ही सत्य है। -
(Food is truth.)
#day16 is to mindful eating is best way to

*nourish your body
*easy digestion
*increase enjoyment
*mouth exercise
*healthy teeth
*control food eating habits
*enjoy the movement.

Seating in #sukhasan position,
no distraction(no gadgets) ,
slow the time of eating chew food properly enjoy every bite,
mind the portion(if u have hunger of 1/2 roti dont take 1) ,
dont fill the plate full in one go take small amount finish it if hungry grab another amount of food,
Learn meditation to improve #mindfullness

#eatlocalthinkglobal #eattempting #healthyliving #dietitian #nutrition #wisdom #vegan #foodstagram #foodie #instagram #knowurnutrients #rdfitnessproject2018 #rdfitnessproject2019 #holistichealing #thenewreligionlifestyle #gym #workout #indianfood
#blogger #vitamins #positivethought #skin #mindfullness #guthealth #immunehealth #digestion #12weekbook

#day13 #changeyourlifestyle "family time"..
Remember
"your kids are your reflexion"...



There are proven research for the benefits of #familytime
*happiness so no stress
*self confidence
*good academic score for kids
*forward our tradition
*less behaviourial problem in kids
*improves mental health
*strengthen the bond.


But the important point is when you are with family just be with them not with gadgets. Pay attention what they are talking or doing.

*beneficial in reducing screen time*
#play games, #talk , help each other, #read books
If you are away from family thanks to technology they are just seconds away from you. Pick up fone & call them.

#happy #confident #tradition #storytime #mentalhealth #kidshealth #familydayeveryday

#eatlocalthinkglobal #book #healthyliving #dietitian #nutrition #wisdom #foodstagram #foodie #instagram #rdfitnessproject2018 #holistichealing #thenewreligionlifestyle #gym #workout #weightloss #12weekbook
P.S. this is for everyone.

Read Caption👇🏻
Be it my Mom & my MIL, both have 1 thing common they want afternoon nap right after meal.

They always says
" 15-20 min sone de fir dusre kaam".
And not only they but my whole family has habit of sleeping excluding my genration (because we have lots of work 😝. "sarcasm").
It boosts them for next session of work. But to go in details even farmers n other workers have lunch time in which they have their lunch & rest for few minutes.
Because it gives them boost to work again harder.
So, actually I also want to implement #powernap technique in daily life. So I thought to put up as a #challenge This keeps me going.
I am sure many of u have sometype of lethargic feeling after lunch. So this is for u.

Let's start old age wisdome again🙏🏻.

#day9 with @temptinghealth

#changeyourlifestyle #eatlocalthinkglobal #stayyoung #stayhealthy #detox #digestion , boost #brain power #gym #workout #thenewreligionlifestyle #holistichealing #wisdom #food #instagram #rdfitnessproject2018 #lifesamazingsecrets #fitness #12weekbook

What Makes you happy is love what u doing & ur hobby is most important part of it.

So, let's indulge in some hobbies!
Reintroduce Your old hobby of #reading , #writing #dancing #singing #cooking #gardening etc.
HOBBY will help you with
Reduces #stress
Boosts #confidence
Boosts #memory
Improves #sleep
Improves #creativity

What is ur favourite #hobby ?
Comment
Make ur kids also fall in #love with some hobby ofcourse of his choice.

#drawing
#eatlocalthinkglobal #gym #workout #exercise #holistichealing #instagram #positivevibes #thenewreligionlifestyle #diet #nutrition #lifesamazingsecrets #rdfitnessproject2018 #selfcare #loveyourself #12weekbook
Follow @temptinghealth for more.
P.S. : follow it for next 21 days. Dont forget to do day 1 to 6

Day 6 of #21daychallenge
"Have Turmeric/haldi milk everynight"

Pls no oatmilk/almondmilk/coconutmilk...
🥛🥛"Bachpan me jab bhi sardi khasi hoti thi Dadi hamesha Haldi wala dudh pilati thi. Even for Vismay, his great grandmom (both dadi n nani) ask me to give him haldiwala dudh whenever he fall sick"- many of u must be relatable... 🥛🥛

Turmeric has phytochemical which help us to keep away #cough & cold, to fight #disease ,
Boost #immunity , #antiinflammatory , rich in #antioxidants

P.S. if u r lactose intolerant or #vegan u try warm water with pinch of turmeric & u can also make balls of turmeric +jaggery ( #ghee optional).

#auspicious
Specially in this time of #corona we all need this.
#detox
#eatlocalthinkglobal #exercise #workout #gym #foodstagram #instagram #holistichealing #thenewnormal #thenewreligionlifestyle #rdfitnessproject2018 #healthyyou #fityou #nutrition #goldenmilk #changeyourlifestyle #12weekbook
Follow @temptinghealth for more.
What is your #haldi story.
Pls consult ur doctor or dietitian before having haldi milk if u have any disease or problem

#day5 simple for everyone just include more #vegtables & #fruits in your diet.

To boost #immunity , fight #disease , #hydrates , improves #guthealth , help in better #digestion , #skin care

Make Salads, gravys, local daily sabjis. #eatfresh fruits.
Buy From local vendor so that the #texture , quality n #nutrients in veggies n fruits remains to assimilate.
Blessing n #gratitudes towards all #farmers

#eatlocalthinkglobal #gym #workout #exercise #yoga #holistichealing #instagram #positivevibes #thenewreligionlifestyle #diet #nutrition #lifesamazingsecrets #rdfitnessproject2018 #loveyourself #changeyourlifestyle
#12weekbook
Follow @temptinghealth for more.

Only you can make yourself happy... Only you can fulfill your desire!!!
- universal truth.

Having no time for ourselves is also 100% truth.. Re-live, re-enjoy, what you want! Pamper your skin, pamper your hair, pamper your body, wear nice dress, make nice hair style, do whatever you want: daily for 10 minute. Indulge yourself in self care.

Day4 #changeurlifestyle with @temptinghealth

#eatlocalthinkglobal #skincare #healthcare #haircare #gym #workout #exercise #yoga #holistichealing #energyhealing #positivevibes #thenewreligionlifestyle #diet #nutrition #lifesamazingsecrets #pamperyourself #selfcare #loveyourself #12weekbook #rdfitnessproject2018 #instagram #blogger #goodquotes #fitness

Thank you guys for response n support.
#day2 is here.
Reduce screen time.

If u r using mobile 2-3 hrs, start n try cutting it by 15 to 30 min Reduced screen time will save you from headaches, #migraine unnecessary #stress And big problems of today's like #spondylisis , #backache #spine problems.
And yes be strict with no gadgets from 9:00pm to 9:00am.

Not only healthy food but also healthy habits needed for better #living

P.s.: if u r working need laptop or other gadgets then take breaks in between. Strech yourself in between.

#skincare #detox #eatlocalthinkglobal #exercise #workout #gym #21daychallenge #foodstagram #instagram #holistichealing #thenewnormal #thenewreligionlifestyle #rdfitnessproject2018 #healthyyou #fityou #nutrition #changeyourlifestyle #dietitian
#familytime
#meditate #read #screendetox #12weekbook
Follow @temptinghealth for more.

To Boost immunity
Not only vitC n zinc will help but u have to take Care of ur overall health.


1. Fruits/vegetables/nuts
2. Exercise/yoga
3. Meditate to reduce stress.
4.sleep well.
5. Have turmeric with warm water/milk/jaggery.
6. Have tulsi patta daily & honey lemon with warm water.
7.Drink water.
8.Have curd/fermented food as it is ur daily dose of probiotic.

@temptinghealth

#eatlocalthinkglobal #eathealthy #immunebooster #guthealth #exercise #yoga #workout #gym #health #vitamins #diet #nutrition #takecare #meditation #holistichealing #changeyourlifestyle #turmeric #saturdaymotivation #instagram #indiansuperfoods #indiafightscorona #lockdownlearnings #rdfitnessproject2018 #12weekbook

#regulate #rethink #reform #gadgetuse #12weekbook #teamrujuta #rujutadiwekar

Khaaye😋 yaa dekhe🤩

Yes, my #lockdown learning, this is super yummy #lasagne with evergreen #frenchfries ..



Recipes : DM @temptinghealth
#yummy #diversity #chef #instagram #easyrecipes
#weekendvibes #cheesysaturday #kidslove #gym #workout #health #diet #nutrition #fitness #worldemojiday #thenewreligionlifestyle #holistichealing #rdfitnessproject2018 #12weekbook #foodstagram
Which #emoji u ll choose for this.

Three good habits of good sleep -

1. Fixed bedtime- fixed bed time and wake up time helps the body be in sync with natural rhythms, improves digestion and stay disease free


2. Warm water bath with neem leaves or nutmeg- both have antibacterial and anti-inflammatory properties.This helps to feel calm, strong in mind and sleep well

3. Rub ghee or any oil on the soles of your feet- for those who feel bloated, anxious and fatigued at night. Improves sleep quality and helps you wake up fresh.
#12weekbook #12week2020 #goodsleep #burnsfat #teamrujuta #rujutadiwekar

Mango season almost gone but love for mango never!!!
try this #homemade mango frootie🥭😋 !!!

Definitely kids will love u more for this🤗...
#eatlocalthinkglobal #eathealthy #holistichealing #instagram #mangolover #recipeideas #4pm drink #fruity #antioxidants #vitc #gym #fitness #12weekbook #rdfitnessproject2018 #diet #nutrients

"Work is worship" ..
Atleast in terms of toned or flexible body n beautiful skin "magic" doesnt work.

U have to work hard to produce result.
DM @temptinghealth for healthy body & healthy mind.
Let's make our lives beautiful.
#healthyregime
#healthybodyhealthymind #workout #exercise #healing #healthyyou #fityou #challenge #gym #guthealth #changeyourlifestyle #thenewnormal
#rdfitnessproject2018 #thenewreligionlifestyle #holistichealing #thoughtoftheday #instagram #internationalyogaday preparations. #healthyskin #12weekbook #fitness

MANGO MOUSSE.
A #quarantine treat for #mangolover
🥭 full of Vitamin C.


🥭 fibre rich.
🥭 anti-oxidants.
🥭 rich in Vitamin A.
🥭 boost immunity.
🥭 and all of the above u cant resist urself 😋. Best #summer fruit.

For recipe DM @temptinghealth
#fruit
#eatlocalthinkglobal
#eatfresh
#eatlocal #superfood #instagram #diet #nutrition #gym #weightloss #workout #exercise #holistichealing #rdfitnessproject2018 #mousse #thenewreligionlifestyle #wednesdaywisdom #fibre #12weekbook #lockdown #beattheheat

Amla sherbet ❤️
...
A super refreshing, hydrating and rejuvenating traditional sherbet.

Rich in vitamin C and great to taste, it will help to keep both your immunity and spirits high and sugar cravings low during this #lockdownextension.

P.S. - What traditional sherbet are you having?

#quarantine #mealplan #12week2020 #amlekadoseharroz #12weekbook #eatathome #workfromhome #teamrujuta #rujutadiwekar

DAL PAKWAN

When pizza🍕 is not available for you🤦🏻‍♀️ ..

#homemade #dalpakwan a #sindhifood
Easy to make.
With lots of #veggies

Complete food.
#eatlocalthinkglobal #eattempting #loveurfood #foodstagram #foodfood #temptinghealth #instagram #diet #nutrition #breakfastideas #gym #vegan #weightloss #workout #rdfitnessproject2018 #blogger #holistichealing #goodfood
#protein #thenewreligionlifestyle
#lunch #saturdaymotivation
For recipe DM @temptinghealth
#quarantine #stayhome #staysafe #12weekbook

#skincare routine
Use this #quarantine period for #selfcare
One important tip is:

Glycerin + rose water + lemon juice.
Use this mixture daily in night.
For spotless , #healthy looking skin.
For dry skin.
P.S. one day of any of the facepack and other day with normal plain water.
#facepack #healthcare #meditation #nomakeuplook #beauty #sleepwell #eatfresh #fruits #diet #skincaretips #eatlocalthinkglobal #rdfitnessproject2018 #holistichealing #thenewreligionlifestyle #lifesamazingsecrets #homeremedies #gym #workout #yoga #glow #tuesdaytips #12weekbook

#dalchawalgheefriendsnotenemies #riceisnice #commensenseeating #survival #nurturenottorture #nodiettrends #quarantinemealplan #12weekbook #stayathome #teamrujuta #rujutadiwekar

The 12-week fitness project calendar

Here it is, the weekly calendar for all guidelines of the #12week2020 project.

You can follow one guideline at a time and use the next 3 weeks to cement some good habits in your daily life.
Fill the week 11 tracker form - link in bio.

#12weekbook here - bit.ly/12weekbook

#repost @rujuta.diwekar
・・・
Week 12 guideline - bring out the metals in your kitchen


They say, and rightly so, that good health starts from the kitchen. And we also seem to have the time on our hands to rediscover our kitchens right now. So, here’s what I want you to do, open those cupboards and bring out your heritage cookware.
The right utensils, the right plates and the right glasses can make all the difference to your skin, immunity and even your digestion. Here are the 3 things that I would recommend you bring out and why -

1. Iron Kadhai and tava - for making sabzi and rotis - improved Hb and lesser tiredness. Especially for kids and anyone with poor skin and hair health.
2. Pital pots - for making dals and khichdis - for improved taste and digestion.
3. Silver or Kansa plates/glasses - to eat food and drink water - proven antimicrobial properties and known for boosting immunity.

Toh shubh kaam mein deri kaisi?

Video in story.
Week 11 tracker form - link in bio.

#12weekbook here - bit.ly/12weekbook

#12week2020

Week 12 guideline - bring out the metals in your kitchen


They say, and rightly so, that good health starts from the kitchen. And we also seem to have the time on our hands to rediscover our kitchens right now. So, here’s what I want you to do, open those cupboards and bring out your heritage cookware.
The right utensils, the right plates and the right glasses can make all the difference to your skin, immunity and even your digestion. Here are the 3 things that I would recommend you bring out and why -

1. Iron Kadhai and tava - for making sabzi and rotis - improved Hb and lesser tiredness. Especially for kids and anyone with poor skin and hair health.
2. Pital pots - for making dals and khichdis - for improved taste and digestion.
3. Silver or Kansa plates/glasses - to eat food and drink water - proven antimicrobial properties and known for boosting immunity.

Toh shubh kaam mein deri kaisi?

Video in story.
Week 11 tracker form - link in bio.

#12weekbook here - bit.ly/12weekbook

#12week2020

#repost @ks_official1
・・・
@rujuta.diwekar @juggernaut.in


#nutritionist #rujutadiwekar #12weekbook #juggernautbooks #fitness #health #wellness #book #theasianage #deccanchronicle #ksofficial1

@rujuta.diwekar @juggernaut.in

#nutritionist #rujutadiwekar #12weekbook #juggernautbooks #fitness #health #wellness #book #theasianage #deccanchronicle #ksofficial1

This time you are home for an unusual reason. Its not a vacation or celebration time.

You still got to-

1. Wake up on time
2. Eat meals on time (especially lunch & dinner)
3. Sleep on time
Repeat... #wfh #staystrong #12weekbook #12week2020 #teamrujuta #rujutadiwekar

#sitlessmovemore #sittingisthenewsmoking #stretchdontstress #12week2020 #12weekbook #teamrujuta #rujutadiwekar

Do not fear when homemade pickles and murrabas are here 😎


This one is Amla murraba (my personal favourite 💘)
.. .
The practice of pickling is such an intelligent and scientific method of preserving fruits, veggies and even pulses. Rich in probiotic bacteria, vitamin B12 and antioxidants, it works like a beautiful immune booster besides adding flavour to your meal.
So given the current health situation, what's actually worth making, stocking and sharing is pickles. And always remember, koi humare saath rahe na hain, ancient food wisdom and practices toh rehta hi hain boss!

#amlakadoseharroz #eatpicklesdaily #indigenousfoodwisdom #traditionalfoods #12weekbook #12week2020 #teamrujuta
#rujutadiwekar

Home arrested, have extra time on hand & are wondering "kaise katu ye din!?" Make your homemade traditional papads.


Wondering how that will help?

1. Will keep the kids, husband & everyone engaged
2. Will come to your rescue if and when there is shortage of food (perishables)
3. Will boost immunity

Last but not the least, will help you treasure & value your food heritage.

#12weekbook #12week2020 #handcrafted #sunbaked #grandmomrecipe
#heritagefood #eatlocalthinkglobal #teamrujuta #rujutadiwekar

Week 11 guideline - The 3 habits of good sleep

One of the most overlooked and underappreciated aspect of good health is good quality sleep.

Its ability to build your immunity and help you recover from illness is at par, if not more, than the food you eat or the medicine you take.
But how to ensure we get good sleep? This week’s guideline dips into the traditional wisdom and comes with 3 habits of good sleep.
These are - - Fix your bedtime - Warm water bath with neem leaves/ nutmeg - Ghee on the soles of your feet

Why?

1. Fixed bedtime – Ayurveda gives a whole lot of importance to dinacharya or to following a routine in life where things are done on time. A fixed (and an early) bedtime along with a fixed wake up time, helps your body to be in sync with the natural rhythms, improves digestion and helps prevent diseases or ageing.
2. Warm water bath with neem leaves/ nutmeg – Neem is celebrated in India for its ability to fight infections and keep your immunity up. Nutmeg too is known for its antioxidants and anti-inflammatory properties. A warm bath in the night with any of these or both of these will leave you feeling calm, strong in your mind and help optimise sleep.
3. Rub ghee on the soles of feet – This has many benefits, especially for those who feel bloated and gassy at night. It also brings about a balance in your constitution and is especially useful when anxiety and fatigue may have gripped you. It leads to improved sleep quality and allows you to wake up feeling fresh as a daisy. Traditionally, there was also a special waati (kansya) with which you are supposed to rub the ghee on your feet.
Apart from these 3 habits, it’s a good idea to practice basic sleep hygiene every day – - Keep a 2-3 hour gap between dinner and bedtime (one of the 4 principles of eating right)
- No gadgets 60 mins before sleeping (guideline from 2018 project)
- Have haldi-milk in the night (guideline from this year)
- Sleep in a well ventilated, cool and dark room
- Say a prayer before sleeping

Sleep well to feel well!

Video in story.

Week 10 form - link in bio.

#12weekbook - bit.ly/12weekbook

#12week2020

The weekly calendar for guidelines of the 12-week fitness project.

Build healthy habits one step at a time.
Week 9 tracker form - link in bio.

#12weekbook here - bit.ly/12weekbook

#12week2020

Weekly calendar to help you keep track of the guidelines of the 12-week fitness project.

Video of Asana for pains and recovery - link in bio

#12weekbook here - bit.ly/12weekbook

#12week2020

A true story - How Nihar realized fit is better than thin

Hi, I'm Nihar Rane.

I read the 12-week fitness project book and the section on biology of human starvation. I am a filmmaking student. I started the 2 meal a day diet in march 2019 after discontinuing Rujuta's advice which I was following from social media and her books. I wanted faster results. For the first 3 months of doing the 2 meals diet, I felt good as I had lost almost 7 kgs and I was at 91kgs. I was overjoyed. The clothes were fitting exceptionally well. I was looking thin like SRK which I always wanted.
I completed my filmmaking course in June and got an internship in Balaji telefilms. 12-14 hours every day on set and I was getting exhausted. I used to love filmmaking but working there I started hating it, the long hours, high pressure. At the end of 3 months, I left the job as I couldn't take it anymore. After 3 months I went to the gym and was planning to do chest. The 15 kg dumbbell felt very heavy, earlier I used to do upto 30 kgs. I was shocked. At home my mother wanted me to change the LPG cylinder. i couldn't lift the cylinder. it felt very heavy. where was all my strength?

Then i introspected - my physique, my arms had become like sticks, my legs had no strength, my back was weak and my stomach was saggy as hell. 6 months I didn't go to the gym, had only two meals and walked like a maniac.
There was no strength left in me. i was shattered. I totally related to the biology of the human starvation research which you mentioned in the book because I experienced the things that were mentioned in it. Maybe if I hadn't followed the two meal a day diet, I wouldn't have left the job at Balaji, I wouldn't have doubted myself and I wouldn't have damaged my career.
I have realized that how and what you eat does affect your overall life and being fit is more important than being thin. I don't know if you guys will read this but I had to share this with you.

Thank you Rujuta and team for changing my perspective towards fitness.

#12weekbook

Do you need a break?

Then take one from your gadget!

Reform, rethink and reduce the use of gadgets to gain good health and maintain relationships.
More details in #12weekbook & for video, link in bio.
#teamrujuta #rujutadiwekar

Build a great relationship with food to have a good relationship with yourself 💪❤️

#nodiettrends #nocountingcalories #guiltisfatteningnotfood #indianfoodwisdom #local #seasonal #traditional #12weekbook #teamrujuta #rujutadiwekar

Guideline 9 - Suptapadangushtasana daily for aches, pains and recovery


For more reasons than one, stretching is the corner stone of any exercise program. For starters, it prevents injuries, but more importantly accelerates recovery from a bout of anything stressful in life - be it physical like exercise or mental like tension or a mixture of both like long travels.
How stretching helps?

One of the under-rated aspects of a workout is that right after exercise, your immunity is a bit down. Stretching post exercise ensures that it doesn’t crash or that you don’t catch infections or fall routinely sick just because you exercised. Also, people with conditions like fibromyalgia, chronic fatigue, BP, Diabetes, Thyroid, etc., will find stretching extremely useful and beneficial in managing their condition. So will people with bio-mechanical issues like - back pain, knee pain, weak joints, etc. In fact, anyone who has been advised to not exercise can also safely stretch, provided you do it right.
Stretching also improves–
1. range of motion in joints
2. blood circulation
3. coordination
4. posture -

The primary stretching routine that you all must adopt is the Suptapadangushtasana (SP) series. This is a group of 3 stretches which belong to the wisdom of yoga. They are done lying down and are so critical to good health that no one should be spending a day without them.
The day to day sitting literally jams up the lower body, weakens the back and dries up the synovial fluid around the knees. But the SP series is a good starter to undo these damages.
For best results do this stretch twice a day and here’s how you can adapt it -

1. For Diabetes and BP - once in the morning and once in the evening
2. If you workout regularly - Pre and post workout, hold post workout longer
3. For chronic fatigue or during Periods - at any time of the day, preferably around sunset, repeat twice on both sides
4. For weak and aching joints, Arthritis, Osteoporosis, back problems, cramping legs in the nights or pain in the heels in the morning - at bedtime and on rising, do it on the bed.
Video in story.
Week 8 form - link in bio.

#12weekbook
#12week2020 #iyengaryoga

Khichu - a quick & easy to prepare Gujju breakfast/ evening snack option.

Made with rice flour & spices, steamed and eaten with peanut oil.
It is a wholesome, tasty, amino acid rich meal. Any fussy eater at home, give them some khichu and life will be good!

#traditionalfoods #riceisnice #12weekfitnessproject2020 #12weekbook #teamrujuta #rujutadiwekar

#Repost @rujuta.diwekar ---
Weekly calendar to keep track of guidelines of the 12-week fitness project.



Follow the guidelines gradually and build healthy habits one step at a time.
Video for guideline 8 - link in bio

#12weekbook here - bit.ly/12weekbook

#12week2020

Weekly calendar to keep track of guidelines of the 12-week fitness project.

Follow the guidelines gradually and build healthy habits one step at a time.
Video for guideline 8 - link in bio

#12weekbook here - bit.ly/12weekbook

#12week2020

Guideline 8 – Eat your meals in the time tested 3:2:1 proportion.

A lot of us get constipated, have bad moods, loose skin and bad hair every time we are on a diet or try to get healthy. And the reason for that is we invariably try to eat lesser and in that process, land up doing more harm than good to the body. Eventually, we give up on the diet, go back to eating “normally” and then pile the weight back up. Then we go on one more diet, this time not just eating lesser but also removing something integral to our diet, rice, roti, breakfast, etc, – only to repeat that cycle again.
The only way to get out of this diet cycle and to stay fit for the rest of our lives without depriving ourselves of the goodness of food is to eat food in a state of balance. The answer therefore, lies in the right proportion, not portion.
What is the right proportion then? It is the timeless method of eating our meals in a way that allows for maximum nutrients, enhances taste and even looks visually appealing to our eyes. And this method of eating food, across all regions and cultures of our country, uses the following proportions –
50% of your plate should be rice or roti or millets (grains)
35% should be dal and sabzi (and meat if non-veg)
15% should be papad/ pickle/ salad/ curd, etc.
In simpler words – maintain a 3:2:1 ration between grains: dal/sabzi: pickle/salad/curd
Here’s how eating in this proportion, helps – - puts an end to dieting and deprivation
- diet diversity is built in as a default
- appeals to all senses, especially eyes and taste
- improves digestion and assimilation of nutrients
- ends constipation and bloating. Even acidity.
- improves satiety and results in you feeling light and energetic

To summarize – Eating your meals in the right proportions puts an end to all forms of dieting and allows you to stay light while enjoying your food.
Video in story.

Week 7 tracker form - link in bio.

#12weekbook here - bit.ly/12weekbook

#12week2020

Last day of #21daychallenge but the habit which u adopt to #changeyourlifestyle should be your continuos effort to make it better...

Thank you so much everyone for overwhelming response. Your task is still not completed it will last 21 more days. @temptinghealth

#eatlocalthinkglobal #hearthealth #hormonebalance #skin #hair #hypertension #weightloss #healthcare fight with #disease
#diet #nutrients #vegan #instagram #foodstagram #blogger #rdfitnessproject2018 #thenewreligionlifestyle #gym #workout #fitness #foodie #holistichealing #antioxidants
#thoughtoftheday #instafam #thankful #12weekbook

An easy calendar to help you follow the guidelines of the 12-week fitness project


Video for guideline 7 - link in bio. #12weekbook here - bit.ly/12weekbook

#12week2020

"Wake up. Drop kids to school, look after in-laws, preapare breakfast, lunch & tiffins, in between dusting & winding up mess" ..

Daily Morning routine of #housevives 🤦‍♀️ so hactic day it was, didnt get time for #breakfast . how many of u do like this??? Breakfast is important meal of the day bcoz u didnt have anything from last 8 to 10 hrs. When u eat something healthy ur body absorbs all its nutrition well. Which makes u fit n fine.give u energy for all days work, saves u from crankiness, saves u from #acidity #migraine So #ladies get up n make breakfast for urself too.. #changeyourlifestyle in #21daychallenge with @temptinghealth

#eatlocalthinkglobal #hearthealth #hormonebalance #skin #hair #osteoporosis #hypertension #weightloss #healthcare
#diet #nutrients #vegan #instagram #foodstagram #rdfitnessproject2018 #thenewreligionlifestyle #gym #workout #foodie #fitness #holistichealing #antioxidants #12weekbook

Week 7 guideline - Don't skip breakfast. Have a hot homemade breakfast.

The blue zones of the world (where longevity is high) have one thing in common, a hearty breakfast. One that is fresh, home cooked and unique to that region. Even in India, states which are known for their breakfast also live longer than the national average - Kerala, J & K, Punjab, Maharashtra. The idli or appam in Kerala, the bread or the noonchai of Kashmiri, paratha of Punjab and poha of Maharashtra are well known and widely eaten.
But other than a long life, here are a few other benefits of breakfast - • Kickstarts your day with a nutritious meal
• Prevents headaches and acidity during the day
• Optimises micro-nutrient delivery and assimilation, especially important for people with low Vit B12, vit D, Iron
• Ensures that your cortisol levels stay in a balanced state (reduces stress)
• Prevents bingeing and overeating later in the day
• Reduces the need to consume stimulants like tea, coffee, cigarettes and chocolates
• Allows for growth of diverse gut bacteria

However, to enjoy the benefits of breakfast, it must be homemade, local to your region and cooked fresh. And the ones that come out of boxes and bottles - like packaged cereals, oats, smoothies and juices must be avoided.
Here are a few options depending on your schedule –

1. If you have lunch by 1pm or later - Traditional, time tested breakfast, unique to your region. Poha, Upma, Idli, dosa, noon chai, paratha, poori sabzi, missi roti, kulath paratha, bajra khichdi, etc.

2. If you have to leave very early or eat lunch very early by 11 am - Nuts or a fruit like Banana

3. If you have no time to cook - Tadka to rice or chapatti from previous night. There’s also Amboli, sattu, homemade laddoo with millets, pulses, nuts and jaggery. Or a cup of milk with dry fruits.

People who should never skip breakfast – - Children.
- Women with irregular periods
- Those who workout in the morning
- People with stressful jobs
- People with low immunity
- Athletes

Fill the week 6 tracker form here - link in bio

Video in story.

#12week2020 #12weekbook here - bit.ly/12weekbook

Week 1 to 6 guidelines

A calendar to keep track of the guidelines of the fitness project #12week2020.


#12weekbook - bit.ly/12weekbook

3 health mistakes we make -
1. Looking at food as carb/protein/fat.
2.

Compensating for lack of daily sleep by sleeping more on weekend.
3. Making obesity/ bad health only a personal problem and not a policy issue. e.g Pollution.
3 things to include in daily diet -
1. Ghee in time tested ways (and not with coffee)
2. Local seasonal fruits
3. Nuts

More details in the video in bio for @livemint on the #12weekbook (available here - bit.ly/12weekbook )

Note - Guideline 6 of the #12week2020 project is rescheduled for Wednesday 12 Feb 4 pm IST.

Weekly calendar for guidelines -

The theme of the 12 week fitness project 2020 is - bringing back the age old, tried and tested wisdom on food and other healthy practices and applying them in our current lives. Each of the 5 guidelines so far has build upon that theme.
The guidelines will work well on their own, but will work even better when followed together with the guidelines from fitness project 2018, now published as a book (here - bit.ly/12weekbook). This weekly calendar will keep all the guidelines in one place in an easy compact manner.
Do fill the week 4 form here - link in bio

#12week2020 #12weekbook

Week 5 guideline - Take a short afternoon nap post lunch.

It is one of the most critical but overlooked aspects of wellbeing. People associate it with lethargy, obesity and fear that it may lead to no sleep in the night but nothing could be further away from the truth. Every religion, culture and even the wisdom of yoga endorses a short afternoon nap.

If the Bhagvad Gita says that one who doesn’t eat or sleep in moderation cannot achieve yoga, then the Islamic culture says that only devils don’t nap. Ronaldo, amongst the greatest athletes of our times attributes his performances to the afternoon nap.
So why must you nap? • Improved heart health, especially good for people with high BP or those who have already done procedures on their heart
• Improved hormonal balance (Diabetes, PCOD, Thyroid, also classical overeaters)
• Improved digestion (IBS, constipation, acne and dandruff)
• Improved sleep at night (insomnia, frequent travellers, shaadi goers and jet lag)
• Improved recovery (from workouts, illnesses)
• Improved fat loss (because of all the factors above)

But for all these benefits you have to do it the right way. And there is a name for the right way of doing it – its called Vamakukshi. Here are the steps -

When - right after lunch
How - lie down in the foetal position on your left side (Vamakukshi)
Length - 10 - 30 mins nap (about 90 mins for the very young, the very old, the very sick)
Ideal time – between 1-3 pm

Different ways to rest post lunch based on where you are - - If at home, lie down on the bed - If at work, just put your head down on the desk and rest (tell your HR it increases productivity).
- Alternatively, you can doze off on an easy chair and if you cannot do that either, just go to a window and look far away, stare in space and allow your mind to unwind.

What to totally not do - • Nap between 4-7pm
• Have stimulants like tea, coffee, cigarettes, chocolate post lunch
• Get on the phone and surf and excite your senses
• Sleep beyond 30 mins
• Sleep with TV on

So, from this week, let’s make afternoon naps great again.
Fill the Week 4 form here - link in bio and video in story.

#12week2020

#12weekbook - bit.ly/12weekbook

Two thoughts on a healthy, happy body and mind -

1. A healthy person is also a happy person.

But if we confuse health with weight loss, and use wrong methods, deny ourselves things that we resonate with, we won't be happy even if we lose weight, and surely not get any healthier.

2. In our heads, we are constantly thinking of willpower as the ability to deny ourselves something, some crazy amount of discipline so that we can just get fit. What it really requires is education and some self-regulation.

Read my interview with @firstpost where we discuss food, exercise, diet fads, health policy and much more - link in bio

#12weekbook here - bit.ly/12weekbook

A quick guide to wholesome meal options between 4-6pm - - will ensure that you don't eat junk food at the most vulnerable time of the day

- will ensure that your dinner stays light and you can sleep better

From guideline 4 of the #12weekbook - link in bio.

Weekly calendar to help you follow the 12 week fitness project guidelines.

Week 4 guideline - eat a hyper-local fruit as a mid-meal every day. This month, eat Ber or Maran (coconut flower). Week 3 form - link in bio
#12weekbook - bit.ly/12weekbook
#12week2020 for new guidelines

Guideline 4- eat a hyper-local fruit as a mid-meal every day

1.

Few tips to recognize a hyper-local fruit -
- doesn’t have a name in English or has a name you don’t easily recognize, - may have folklores, songs and festivals around it, and - was sold outside schools and at railway stations while you were growing up.
2. It is about eating the fresh fruit, not drinking its juice or smoothies, etc., as we lose many nutrients that way.
3. A good time to eat this fruit is as a mid-meal between breakfast and lunch or between lunch and dinner.
Why?

Nutrition science has now recognized a definite link between micronutrient deficiencies (like vit d, b12, iron, folic acid, etc) and non-communicable diseases like Diabetes, BP, PCOD, etc. Not just NCDs, but many other conditions like allergies, low immunity, IBS, loss of fertility, unexplained flus, etc., are all linked to micro-nutrient deficiencies. ---
So, what can you do about it? The answer lies in embracing our hyper-local fruits. - They are rich sources of vitamins, minerals, fibre and a host of bioactive compounds that are at work as co-factors and signalling agents for thyroid, insulin, sex hormones, etc. - They are good prebiotics that will allow for diversity in probiotic bacteria. From a flat stomach to a flawless skin, from a sharp brain to eyesight, from strong joints to strong memory, they play a role in everything. - They contribute to the soil health of your region and allow for a healthier ecosystem and income for small farmers

I am highlighting just a few but include atleast 12 hyper-local fruits in your diet year around -
Bora (ber), Maran (coconut flower), Phalsa (local berry), Shehtooth (mulberry), Karvanda , Ranjana, Jamun, Bel, Cashew fruit, Dhurchuk (Seabuckthorn), Tadgola, Fresh dates, Nimboli (neem fruit), Kamrakh (star fruit), Ramphal --- For the next month, include Bora (ber) or maran (coconut flower) as a mid-meal. ---
Fill the week 3 form - link in bio and video in story. –You can continue having the common local fruits of the season in addition to the hyper local ones. E.g. Peru (guava) right now. –You have to follow this along with guideline 4 from #12weekbook
#12week2020

#repost @rujuta.diwekar
・・・

For everyone asking when will the book be available in stores as they prefer buying from and supporting bookshops, it's now available across the country (and in airport stores also).
For those who want to buy online - link in bio.
#12weekbook

For everyone asking when will the book be available in stores as they prefer buying from and supporting bookshops, it's now available across the country (and in airport stores also).


For those who want to buy online - link in bio.
#12weekbook

#ghee is an extremely important dietary requirement.

#moms always include a spoonful of ghee in your #diet and that of your child.
.
.
✔️ Reduces #jointpain
✔️ Improves #digestion ✔️ Reduces #constipation ✔️ Provides #healthyskin
The benefits are endless. It's the good fat your #baby needs regularly.

#ghee #health #babyfood #healthtips
#gheebutter #goodfat

#Repost @rujuta.diwekar ( @get_repost )
・・・
Runam krutva, ghritam pibet.

Take a loan but drink ghee.
No wonder then that ghee is called as liquid gold 🌟and even makes it to our week two guideline in the book 12 week fitness project. Have you read it yet?

And do you now understand that you must eat ghee without fear, guilt or doubt? (Made at home from the milk of our desi cows in #sonave )

#12weekbook #ghee #tradition #culture #cuisine #climate

When it comes to Ayurveda, ghee is considered an inseparable part of it's medicine and even food.

With time, ghee has been given the status of superfood. It adds flavour and aroma to the food and promotes good health and helps in growth.
Order Organic Fresh A2 Gir Cow Ghee made out of Curd using the Vedic Bilona Method right at your doorstep direct from farm. A spoonful of health for healthy digestion and better you.
Visit www.kediaorganic.com to place your order.

#Repost @rujuta.diwekar
• • • • • •
Runam krutva, ghritam pibet.

Take a loan but drink ghee.
No wonder then that ghee is called as liquid gold 🌟and even makes it to our week two guideline in the book 12 week fitness project. Have you read it yet?

And do you now understand that you must eat ghee without fear, guilt or doubt?

#12weekbook #ghee #tradition #culture #cuisine #climate

Let good food heal you.
Nothing like quirky #Indian #meals that are so full of flavour and yet so satisfying.


Treating myself to a plate full of #sabudanakhichdi made in ghee and #masalachai with #saunth
Ok bye! 👋
#instagood #instafood #instafoodie @rujuta.diwekar #12weekbook #ghee #tradition #culture #cuisine #climate #maharashtrianfood #plantbased #plantbaseddiet #plantbasedrecipes

Runam krutva, ghritam pibet.

Take a loan but drink ghee.

No wonder then that ghee is called as liquid gold 🌟and even makes it to our week two guideline in the book 12 week fitness project. Have you read it yet?

And do you now understand that you must eat ghee without fear, guilt or doubt? (Made at home from the milk of our desi cows in #sonave )

#12weekbook #ghee #tradition #culture #cuisine #climate

What’s good as a part of a wholesome diet, doesn’t become a genie when trapped in a bottle. ‪


Traditional cuisines are critical to good health because they use the therapeutic seeds, leaves, spices, fruits and veggies in proportions and preparations that are time-tested. The fine line between use and abuse is crossed by overuse.
Say NO to shots of cinnamon, jeera, methi, haldi, etc., and instead have them as a part of your meals. If you want to get their full benefits.

#local #seasonal #traditional #culture #eatlocalthinkglobal #indiansuperfoods #12week2020 #12weekbook