Summer shape-up Lite – Slimming Diet Menu – Vol 01 – Series 05
The Ways Spring Makes You Lose Weight Without Even Trying
This plan from Yoginitya, author of Yogic Cookbook, was created specifically for summer when farmers’ markets offer an endless variety of veggies and fruits.
Let’s start
Ushapaan (उषापान )
Rise up with two & half glasses of stale water of copper charger vessel. Dip silver coin in water
& walk for a min, then go for fresh… (Drink first water in standing posture)
Engulf that overnight saliva with water
Morning Ablutions (सुबह प्रक्षालन)
Eliminate :- Empty the bladder and the bowels.
Brush Your Teeth & scrape your tongue.
Yoga & workout (योग व व्यायाम)
- Click here for Yoga video
Now ! its time for
Morning Refreshment :-
(Regular)
Watermelon Smoothie
blend a bowl of seeded watermelon + seedless tomatoes + a thumbsized fresh turmeric in a electric blender. then, rinse and add 1/2 tsp of basil seeds 30 min soaked + 1/2 tsp of chia seeds (overnight soaked).
Do not add salt, You may add stevia sweetner.
Massage, bathing & meditation
Now massage your body with curd
or sometimes you may massage your body with papaya, lemon & tomato pulp / olive oil / coconut oil / sesame oil / mustard oil.
Massage is mandatory
After 15 min of massage take bath…with normal water.
sometimes you may add rose water or lemon juice in your bathing water
Go for bathing, meditate & chant…
Now ! its time for
Breakfast :-
Choose one each day
(A)
Multi Vegetable Poha
having curry leaves & with lemon juice
(B)
A bowl of tomato cheese & parantha
a bowl of tomato cheese with parantha
(C)
Lauki thepla
2 medium sized theplas having ginger, garlic, curry leaves & spices with curd raita.
You may add rock salt & black pepper in curd if desired.
After 40 min of breakfast :-
Regular
GINGER TEA
having lemon juice or honey (any one)
After one hour of that
Spinach smoothie
Blend a bowl peel of watermelon + 1 unpeeled cucumber.
Rinse & use waste for body scrubbing & use extracted juice as drink
Add few curry leaves, few chives (garlic leaves), a handful of spinach leaves & 1 fresh amla in that extracted juice of watermelon peel & take without removing pulp of these three things.
Add rock salt before serve.
After 90 min of breakfast drink water a lot
Mid Day Refreshment / Energy-boosting snacks :-
A huge bowl of Salad
Few more salad Ingredients idea : ½ cucumber unpeeled, ½ beet root, 1 long cucumber & a handful of spinach leaves
Sometimes you may add radish & radish leaves or red & yellow bell peppers if available.
Sometimes you may take melon instead of salad.
30 min before Lunch :-
A glass of plain water
sip-sip pattern in sitting posture.
Lunch :-
Choose one a day
(A)
Vegetable Masala Oats
having multi vegetable like green pea, cabbage, capsicum & carrrot in it.
You may take thin curd having
Take this oats with curd raita.
(B)
Grilled & saute vegetables & 2 chapattis
1 medium sized unpeeled roasted potato, mushroom, tomato, bell pappers, tofu, etc having little rock salt, black pepper & lemon etc.
You may sprinkle a pinch of cinnamon powder on it.
You may also add zucchini along with vegetables.
You may sprinkle pudina chutney / lemon any one of two.
(C)
Plain Rice with daal
with salad chopped & lemon etc.
Soak brown rice for 30 min before cooking.
Also take ginger & fresh turmeric in your salad.
(D)
Chatpatti lauki
A bowl of lauki ki sabzi having tomatoes, lemon or tamarind any one, cinnamon powder & black pepper.
90 min After Lunch :-
Regular
Plain water
2-3 glasses of plain water in sitting posture
Evening 4-5 pm :-
Regular
Orange / Falsa / jamun / grapes squash
Add stevia sweetner & lemon to taste.
Its time to practice Yoga :-
Go for walk, breathing & workout
15 min after yoga & exercise :-
Amla aloevera & wheatgrass juice
add same quantity of hot water & take
Sunset Refreshment :-
Choose one a day
(A)
An apple or 3-4 peach
having a pinch of black pepper
You may take pineapple & pomegranate mixture
Dinner :-
Once in a week take only only milk instead of dinner
(A)
Vegetable soup
A bowl of multivegetable soup.You may take 1 bran chapatti (70 % wheat & 30% bran)
If you like then you also can add 40 gm of tofu in it.
(B)
Carrot Soup
A bowl of soup of grated carrots having cumin, black pepper, ginger garlic & cinnamon.
with lemon & coriander leaves garnished.
(C)
2 full bran chapattis with any seasonal vegetable
lauki, tinda, ghiya tori, sem fali, karela, bhindi etc..
At Night :-
Regular
Take a cup of Lukewarm Milk
having mild Stevia sweetner.
Take milk in standing posture
For Best Results : Keep smiling whole day…
Drink Water whole day morning to sunset in sitting posture
Use spices, fruits & Vegetables according to season & nature of your body & prefer rock salt in your diet.
follow this plan at least 6 days.
That’s all
Its Yoginitya Presentation
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Namaskaram..
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