If staying healthy, staying trim, getting your body to work at its optimum has never been optional, then this is the book for you. The Live Well Diet book will change your concept of weight loss and dieting.
The Live Well Diet is a lifestyle and a remedy for better living. It is not about weight loss, it is about:
• Eating smart
• Eating many more meals per day
• Eating right
• Being active
• Staying hydrated through the day and..
• Eating, eating, eating,
Master Chef Sanjeev Kapoor along with Dr. Sarita Davare have worked together to put down over 140 recipes that you can choose and combine, mix and match and eat right, through your day.
Is this a recipe book? It is not. Is it a diet book? Certainly not. It is both of this and more. This is about living well, now forever.
What if we tell you that reading this book will make you lose weight? It will. And it will change the way you look at food and your own lifestyle forever.
Dr. Sarita Davare a leading practitioner of health and wellness management in Mumbai has developed a holistic approach to wellness. Combining the best of traditional Ayurvedic principles with modern medical practice she has discovered a successful solution to the health concerns of her patients. specializing in pain and weight management; pain and sports injury; and acupuncture for the treatment of chronic ailments, Dr. Davare, has helped a large number of patients overcome chronic health disorders. A gold medalist with an MD in Ayurveda, she is the recipient of several awards for her sterling contribution to health management, including the prestigious Rajasthriya Savitri Award in Maharashtra in February 2013.
Sanjeev Kapoor dominates the Indian culinary scene. Testimony to his stature are: khana Khazana, the multi-award-winning weekly cookery show, his pioneering 24 x 7 TV channel FOODFOOD, the 3 popular chains of restaurants in India and abroad, his food product line, the innumerable awards he has won including the Best Chef of the Award from the Government of India, as well as the over 140 best-selling cookbooks he has written. Over the years chef Kapoor has championed the cause of healthy eating living, developing recipes that are nutritious, delicious and ideal for maintaining a healthy lifestyle. His best-selling titles have educated and delighted countless grateful readers.
The fact that you are reading this implies that you are interested in changing the way you live and are curious about the path described in this book to a healthier, more balanced and more stress-free life. It implies too, that you are looking at managing your weight and weight loss as a means to achieving that healthy lifestyle.
Weight loss today is no longer viewed as merely a cosmetic issue, but one of well-being and good health, achieved by a positive outlook, an active lifestyle and appropriate food choices. Gone are the days when losing weight was only about starvation and deprivation. Today, awareness and knowledge about how our individual bodies work and the impact of lifestyle on health and fitness inform our attitudes and choices with regard to total well-being.
The LIVE WELL DIET is a holistic programme which is designed to lead you towards a more balanced and healthy life, and help you to make changes that will improve your total well-being you can live well.
The LIVE WELL DIET emphasizes some oft-quoted axioms:
There are no miracle solutions – there is only YOU
You are responsible for the way you live – the choices you make regarding food and drink, leisure, health, and physical and mental activity.
The Live Well Diet is a plan which puts you at the centre and prescribes ways to optimize the most important aspects of your life –your physical and mental well-being. It is a holistic plan which takes into consideration the many factors that have an impact on you desire to li9ve a healthy life. While it addresses health issues affecting people of all ages and lifestyles, it also emphasizes that the responsibility for making those changes rests solely with you, and your personal choices a habits.
Love and value yourself
There may be many reasons why you want to change your lifestyle, but the only one that will have a long-lasting effect and help you achieve your goal is that you love and value yourself; not just the way you look or feel, but who you are as a person. How strong your belief is that you deserve and worthy of respect will show first in how well you treat yourself. Your self-esteem and self-image is demonstrated by your own respect for your body and its care. Love is a decision – so decide to love yourself for who and how you are. Who you are and how you perceive yourself is linked very closely with your relationship to food, which is why the Live Well Diet is based on the principle that:
You are what you eat
It cannot be emphasized enough that our bodies respond directly to what we eat. As our ancient texts have described, and so much modern research has confirmed, our nutritional intake has an impact not only on the physical shape, size and composition of our bodies, but also on our emotional and mental state of health. While factors like genes and gender do play a part in our physical make-up, the food we eat plays a much larger role in our lives- it can nourish, heal, detoxify and energies our bodies. On the other hand, if not used wisely, it can deprive us of important nutrients, damage and poison our systems, affect our emotion and mental health and sap our energies. In addition to paying attention to what and how much you eat, you also need to:
Eating right is only part of the solution to being healthy. Physical activity is another important part. Exercise activates the metabolism and tones up the body. Activities like walking, yoga, and stretching have a mood-lifting effect, which will help you stay motivated and positive while working towards your goal of Living Well. Once you get moving you will also have to learn how to:
Stress has been identified as a major cause of lifestyle diseases such as diabetes and cardio-vascular diseases. Stress and pressures, whether external or self-imposed, determine the quality of your life. Living well means enjoying a relatively stress-free life, in which you enough time for leisure and enjoyment of your special interests. Adequate good quality sleep, meditation and relaxation are essential to live wall. And you know that:
A goal is a dream with a deadline.
The first step to making your vision for yourself reality is to specify what that reality is in terms of tangible and measureable changes you want to make. List your present health statistics – your weight and body measurements, medical reports and lifestyle habits. Identify the areas of change and set yourself challenging but achievable goals to be achieved within a reasonable time frame. Your age, gender, present weight and state of health are some of the factors that will influence your ultimate goals. But remember:
A goal without a plan is just a wish.
THE LIVE WELL DIET is a holistic, comprehensive, plan which is based on years of experience. It provides for sufficient, wholesome nutritional intake to live a healthy and energetic life, with an emphasis on foods and beverages that stimulate the metabolism, have healing properties, as well as detoxify the system. The diet also prescribes an exercise regimen which complements your diet. Relaxation and sleep techniques round off the programme.
Once familiar with the diet, you will find healthy eating has become a way of life. Recipes by Master chef Sanjeev Kapoor provide ample options to maintain the diet in a delicious and healthy way. Templates and menus for weekly diets have also been provided to help you plan your personal daily or weekly diet.
While a plan is necessary, it is also wise to remember that:
The best laid plans often go awry
The Live Well Programme is a realistic, flexible and proactive plan which takes into consideration the many individual situation and conditions that may prevent you from following a prescribed regimen. Rather than setting you up for failure, it anticipates. And provides for those times when it is difficult to follow the programme to a Tee such as impromptu events, family celebrations, travel and dining out. Following the guidelines for such situations will help you to stay on the plan with minimum stress and discomforts, always keeping in mind that:
Progress has little to do with speed but much to do with direction
Change can be overwhelming and a shock to the system. Take baby steps in the direction you have chosen and celebrate each step as it becomes a habit. To help you record and evaluate your progress, we have provided you with a template of a daily record of food, beverage, exercise and sleep which will help you stay on track, and focused on achieving your ultimate goals. As enthusiastic as you may be to follow the programme, you should know that:
No pain, no gain
To turn your life around and live well you have to make changes in the way you eat, exercise and relax. Changing age-old or ingrained habits do not come easily, so it is only natural that adjusting to a new regimen will test your resolve and patience. You will have to prepare yourself mentally to go through the frustration, cravings, mood swings, and bouts of self-pity and sometimes despair that accompany the diet, keeping your eye firmly on the goal – a healthier, happier you. But:
When the going gets tough, the tough get going
Determination is the key to success. The more determined you are about making the changes you need to in your lifestyle and eating habits, the closer you will get to achieving your best, healthy life. You will have to summon up every ounce of resolve to resist the temptation to reach out for those glistening gulab jamuns, that creamy dessert or those oh-so crispy fries. Walking for an hour may be the last thing you want to do on the morning after the indulgent night before. But, as you go through the programme, you will discover the inner strength that you never realized you had, and will be able to draw on it in times of crisis. Draw too on the support of family and friends will cheer you on and will also be happy to be around the New You: But on those rare occasions, when you do fall, remember:
It‘s not whether you fall – it’s whether you pick yourself up
Disappointing as it may be to fail in one’s resolve, it is more important to get back on track, keeping one’s eye always on the goal ahead. Failing is a necessary event on the road to success. It is how soon you pick yourself up when you fall, and how much you learn about yourself through the experience will succeed.
To deal with just those bumps on the road, the Live Well Diet provides you with recovery strategies from a temporary lapse, so that you do not have to beat yourself up with guilt, and can proceed towards your goal.
Don’t worry. Be happy.
Finally, positivity and a sense of purpose will fuel you journey on the Live Well Diet. You will be armed with all the tools and techniques to lead a happier and healthier life. Shed your fears and greet the dawn of your new life with confidence, go ahead, have fun, and…
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