Just finished reading "Don't lose your mind, Lose your weight" by Rujuta Diwekar. WOW!! what a book!! This is a must read book for all - not only for people with weight issues. It's a book for anyone who wants to eat right and stay healthy. It's a book that teaches you how to eat smart - that is, eating right and eating at regular intervals. And the beauty is she keeps it very Indian-centric. Rujuta goes on to say - eat all your favorite foods, but eat them in the right quantity and at the right time. So your favorite 'gulab jamun' has it's place too in her plan (but not more than one - once a month).
The simplicity of the book is just amazing. In clear language Rujuta explains the concepts of calories to nutrient ratio - don't just think of reducing calories, you can eat calorie rich food as long as the calorie-to-nutrient ratio is high. So your favorite 'panner paratha' which is high in calories, but rich in nutrients as well, has a place in her diet plan.
Rujuta then goes on to talk about the macro-nutrients (carbs, fats and proteins) and the micro-nutrients (vitamins and minerals) and of course water. She explains the concept of high GI carbs and low GI carbs and which carbs to eat when. The accompanying concept of glycemic load is also well explained. She talks about fats and clears a lot of misconceptions about fats. She also talks about having healthy fats (nuts and of course 'home made ghee'). She talks about proteins and the sources of good proteins. She then talks briefly about the need for supplements and which vitamin/mineral is needed in what situation.
The heart of the book is about a four step dietary plan that everyone should follow. In brief these are - (1) Eat immediately upon rising/waking up in the morning. (2) Eat every two hours - so in essence you would be having about 8 to 9 meals a day (I easily have 9 meals on a good day) (3) Eat according to your activity levels - eat more when more active and less when less active (4) Eat two hours before going to bed.
One of the most important things I found in the book is about one's state of mind. A calm state of mind while eating, and a meditative calm state of mind all throughout the day, to help one in creating 'awareness'. "You can create awareness only when you are in a meditative state of mind" - says Rujuta. When you are aware you observe everything including what you are eating. She talks about how food can nourish oneself, when one's state of mind is calm (that means not viewing all the violent and dramatic TV watching while eating).
She also talks about the need for exercise and for drinking water all throughout the day.
Frankly, when I read the book, page after page, I got a feeling of pride that an Indian had written such fantastic well researched, well explained book on food. I had always depended on foreign literature to find so many of the facts that Rujuta explains so well in her book.
Kudos to her!!! I hope Rujuta continues to enlighten us with many more wonderful works like this in the future.
Here's to - "eat healthy, stay healthy".
The simplicity of the book is just amazing. In clear language Rujuta explains the concepts of calories to nutrient ratio - don't just think of reducing calories, you can eat calorie rich food as long as the calorie-to-nutrient ratio is high. So your favorite 'panner paratha' which is high in calories, but rich in nutrients as well, has a place in her diet plan.
Rujuta then goes on to talk about the macro-nutrients (carbs, fats and proteins) and the micro-nutrients (vitamins and minerals) and of course water. She explains the concept of high GI carbs and low GI carbs and which carbs to eat when. The accompanying concept of glycemic load is also well explained. She talks about fats and clears a lot of misconceptions about fats. She also talks about having healthy fats (nuts and of course 'home made ghee'). She talks about proteins and the sources of good proteins. She then talks briefly about the need for supplements and which vitamin/mineral is needed in what situation.
The heart of the book is about a four step dietary plan that everyone should follow. In brief these are - (1) Eat immediately upon rising/waking up in the morning. (2) Eat every two hours - so in essence you would be having about 8 to 9 meals a day (I easily have 9 meals on a good day) (3) Eat according to your activity levels - eat more when more active and less when less active (4) Eat two hours before going to bed.
One of the most important things I found in the book is about one's state of mind. A calm state of mind while eating, and a meditative calm state of mind all throughout the day, to help one in creating 'awareness'. "You can create awareness only when you are in a meditative state of mind" - says Rujuta. When you are aware you observe everything including what you are eating. She talks about how food can nourish oneself, when one's state of mind is calm (that means not viewing all the violent and dramatic TV watching while eating).
She also talks about the need for exercise and for drinking water all throughout the day.
Frankly, when I read the book, page after page, I got a feeling of pride that an Indian had written such fantastic well researched, well explained book on food. I had always depended on foreign literature to find so many of the facts that Rujuta explains so well in her book.
Kudos to her!!! I hope Rujuta continues to enlighten us with many more wonderful works like this in the future.
Here's to - "eat healthy, stay healthy".
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