Nutrition

Nutrition 2017-11-10T15:03:16+00:00
Dr. Drashti Shah.
B. Physiotherapy.
Registered in USA
Registered in CANADA
Registered in India.

 


 

Certified in….
1. Mulligan techniq
2. Cyriax and Maitland techniq
3. Certified in Shoulder and Back rehab.
4. Only Indian to be certified in Primal Movement Chains.
5. 1 out of 12 Barefeet Balance Specialist in India.
6. Certified in Stott Pilates Canada
7. Certified im Golf focus and conditioning.
8. Masters in IASTM and Taping Canada. Only one in Gujarat.
9. Certified in Acute Cardiorespiratory condition.
10. Certified in Yoga
11. Certified in Food and Nutrition and Metabolic Disease.
We own the only Altitude training studio in Gujarat and the First one to Bring International level Pilates to Gujarat.

Diet word has been used in such a way that it has become Synonym for Less eating to loose weight. Whereas Diet is whatever you are eating presently.
Everyones Health and Fitness status, I name it as Fitness ID  is different and in a constant state of flux. Following is the Diet for major 3 varied groups of people who will be running Marathon.

 

Type 1: NOVICE AND SLIGHTLY OVERWEIGHT PEOPLE.

Type 2: MEDIUM/ THIN BUILT WHO HAVE BEEN GYMMING / RUNNING/ PLAYING SPORTS 2 A WEEK OR SO.

Type 3: Daily Gymmers and Regular Runners.

 

Type 1:

New to running,Planning to loose weight,Running for fun.
Begin Your day with 1 whole lemon with 2 glasses of water.
After your daily freshning up: 1 glass fruit juice, 2 almonds, 2 dates.  You can make a smoothie with all of above or juice it and eat nuts separately.
RUN/ JOG/ WALK..
Post Run: 1 Bowl of any Pulse variation which is not fried.( 2 small chillas/ chole salad/ desi chana salad/ sprouts/)  AND a bowl of Curd.
Keep Hydrated with Infused water/ water between breakfast and lunch.
Lunch: 1 Roti made with any flour( keep changing)
             Very less oil subji/ steamed subji.
             2 cups Dal with minimum boiling and No tadka.
             Big bowl of Salad.
Early afternoon: 1 banana daily and a table spoon of Flax seeds
Early evening: coconut water + chana and jaggery
Exercises
Dinner: 
2 times per week: soup and mix veg paratha
3 / week : less oil indian subji and 1 paratha
1/ week any pulse subji and 1 parathaor Sev usal without sev
1 / Soup and Salad

Type 2 :

Wake up: Infused water Plus a glass of warm water.
After your morning routine: 2 dates, 4 soaked almonds, 1 inch Dry coconut , 1 banana
Run/ jog/ walk
Post Run: 1 big glass smoothie or juice Doodhi/ cucumber/ spinach with any seasonal fruit and half table spoon Chia Seeds. plus 2 eggs or a bowl of variety of pulses Keep Hydrated with Infused water or bif glass of Buttermilk.
Lunch:  2 Rotis
             2 bowls of Any type of Dal with minimal boiling
             2 cups of Raw salad
             2 cups less oil Subji.
1 hr post lunch: 1 table spoon of flax and sesame seeds each with Curds.
Before evening exercises: coconut water with cream/ malai  of coconut and kiwi/ 2 slices of pineapple.
Dinner: 1/2 Rotis with Pulses and Salad Or  Non fried Taco/ Frankie/ burrito with Salas and soup. OR Upma with lots of veges and soup OR.. Puna misal….withnlots of green chuntney, sprouts and salad.
I recommend  eating nuts, seeds, Raw  Onions Daily. I also recommend to squeeze in A table spoon of soaked or Sprouted Fenugreek seeds/ Methi dana daily and 2 inch Raw Haldi cut in salad or juice daily. All of these will maintain Joint health provide micro nutrients and Lubrication.

Type 3:

Infused water with 1 Table spoon of Alovera.
PRE RUN:  1 Banana with
                   NUT OR SEED Milk with
                   1 Sukhdi/ besan laddu
                   ( made with Ashwagandha, lil Goond)
Post Run: 2 inch Raw Haldi with 2 amlas +  Any veg and fruit smoothie with 1 tablespoon Chia seeds. PLUS 2 Whole eggs or Bowl of Pulse/ Hummus/ bean dip.
PRE LUNCH: 1 Big Bowl Greek Yogurt or Home made Yoghurt.  With 1 table spoon Sesame seeds and Flax seeds.
Lunch: 2  rotis ( if u r thin built)
            2 Bowl of Salads
            2 bowls Steamed or less oil subji
            2 cups of Dal pani or pulse
Early Aft: coconut water with cream with lemon / kiwi / grapefruit
Early evening: 2 dates,2 figs With roasted chana or makhana.
Post workout/ exercise routine: 2 whole eggs Plus  Any Dinner Variation from Below. Pulse subji with salad and grain serving. Or  Frankie/ Burrito/ soft Taco/ whole wheat falafel ( nonfried)  WITH A BOWL OF SOUP. 1 table spoon soaked Methi dana daily