Latest news with #Simrat
Hindustan Times
2 days ago
- Health
- Hindustan Times
Janmashtami vrat: Dietician shares how to observe Janmashtami 2025 fast in a way that is safe and actually good for you
Janmashtami 2025 falls on August 16, and devotees will observe a fast to commemorate the birth of Lord Krishna. Janmashtami vrat or fast, like other forms of religious fasting, can have various effects on the body. By taking necessary precautions, you can make informed decisions about incorporating Janmashtami fasting into your Janmashtami 2025 celebrations. Also read | Janmashtami 2025: Top 8 stunning Laddu Gopal costumes for your Krishna idol at home Janmashtami 2025: Sabudana, or tapioca pearls, is a popular ingredient used during fasting periods in India, including Janmashtami.(Madhura's Recipe) In an interview with HT Lifestyle, Simrat Kathuria, a celebrity dietician and nutritionist, shared tips on how to get enough nutrients during Janmashtami 2025 to support your overall health and well-being. 'Best vrat is the 1 that nourishes both soul and body' She said, 'During Janmashtami, prior to contemporary times, devotees would avoid grains and pulses and sometimes even water and focus on fruit, milk products, and satvic preparations. However, the current, fast-paced environment – where nutrient requirements and health goals vary widely – does not support a one-size-fits-all approach to vrat.' She added, 'Contemporary vrat need not be a battleground between the traditional and the nutritional. With mindful scrutiny of ingredients and listening to cues from the body, a person can experience the spiritual fulfilment of Janmashtami while keeping energy and health intact. In the end, the best vrat is the one that nourishes both your soul and your body.' Fruit and dairy-based fast for Janmashtami is best for people with good blood sugar control and some physical activity.(Shutterstock) Choosing the right fasting style for you Simrat said, 'Historically, vrat was not just religious or spiritual -- it was thought to rest the digestive system, promote mindful eating, and enhance self-control. Today, it can still provide these benefits when food choices are made carefully to ensure that nutrient depletion does not occur and there is no extreme dip in energy.' According to her, not all fasting styles are suitable for everyone, and your health level, activity level, and goals should dictate the kind of fast suitable for you. She explained: ⦿ Fruit and dairy-based fast for Janmashtami Simrat said, 'The fast is best for people with good blood sugar control and some physical activity. Bananas, apples, papayas, dates, milk, curd, and paneer fall into this category.' ⦿ Nut and seed fast for Janmashtami She added, 'These provide sustained energy during day-to-day work. Almonds, Walnuts, Makhana (fox nuts), and chia seeds supply good fats and proteins.' ⦿ Vrat-friendly grains for Janmashtami 'Samak rice (barnyard millet), rajgira (amaranth), and singhara atta (water chestnut flour) may be used to prepare rotis, pancakes, or porridges, which are proper meal ingredients for a vrat,' Simrat said. When eating, pick slow-digesting, nutrient-laden vrat foods such as samak ke chawal (barnyard millet), rajgira (amaranth), singhare ka atta (water chestnut flour), and sabudana. (Freepik) Smart choice for sustained energy Simrat shared, 'In the morning, have hydrating drinks such as coconut water, lemon water, or infused water, instead of just tea or coffee, to maintain the electrolyte balance. When eating, pick slow-digesting, nutrient-laden vrat foods such as samak ke chawal (barnyard millet), rajgira (amaranth), singhare ka atta (water chestnut flour), and sabudana. These should be coupled with a good protein source so that no energy crash follows through the day, or even paneer, curd or nuts, to keep hunger at bay.' Balance and not binge Many people choose heavy, fried foods to break the fast, which can lead to indigestion, bloating, and tiredness. Instead, according to Simrat, a light first meal is the best choice — sabudana khichdi with some vegetables, a bowl of curd, and some fruit — balanced enough to keep blood sugar levels even and hold off a binge. Informed approach to festive treats Sweets are part of the celebrations. However, Simrat said healthier options will serve well — use jaggery or dates instead of refined sugar and instead of deep frying, try roasting or baking. 'Keep track of portions: after all, vrat is as much about discipline as it is about devotion,' she added. Balancing tradition with nutrition Lighter fried vrat snacks, such as sabudana vadas or heavy desserts, may cause post-fasting lethargy. Instead, Simrat said, prefer roasting or steaming. Herbs such as mint, coriander, and cumin aid digestion and prevent wind. Drinking something is important — this should essentially be coconut water, lemon water with rock salt, or herbal teas that help balance electrolytes," she added. break your fast gently with hydrating fluids, followed by a balancing meal. Remember, vrat is meant to give the body a break — not overload it at the end.(Shutterstock) Blood sugar management during fasts According to Simrat, patients with blood sugar disorders usually do not maintain normal blood sugar even during short fasting periods: 'Foods higher in carbohydrate content, such as sabudana and fruits, can be paired with curd, paneer, or nuts to slow down glucose release. Also, smaller, frequent meals can help the fasting person avoid energy crashes.' Mindfulness and portion control Simrat said, 'Once the fast is broken, the festive spirit pulls us toward overindulgence. Instead, break your fast gently with hydrating fluids, followed by a balancing meal. Remember, vrat is meant to give the body a break — not overload it at the end.' Sample modern-day vrat plate ⦿ Breakfast: coconut water + a handful of soaked almonds + papaya slices ⦿ Morning snack: roasted makhana tossed in rock salt and pepper ⦿ Lunch: samak rice khichdi with vegetables + cucumber raita ⦿ Evening: Herbal tea + date and walnut energy ball ⦿ Dinner: rajgira roti with paneer and mint chutney + warm milk with saffron The emotional and spiritual connection She added, 'Apart from the physical benefits, fasting on Janmashtami offers an opportunity to pause, think, and feel grateful. When we prepare some plain and wholesome food for the fast, we are connected to the very spirit of this festival: purity, balance, and devotion.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
11-07-2025
- Health
- Hindustan Times
Dietician recommends 5 simple ways to add dates to your diet and how many should you eat daily
Dates are more than just a topping for halwas. Yes, while they may be a hero ingredient, this dry fruit offers much more than that. They are a healthy fat considered as a sugar replacement and often used in the diet, but mindfully, of course. Simrat Kathuria, dietician and wellness coach, shared with HT Lifestyle how date or khajoor is gaining momentum in the advent of clean-eating behaviour. Dates contain fibre.(Shutterstock) Explaining the nutritional benefits of dates, she said, 'There has been much talk about sugar versus khajoor in the clean-eating movement, and rightly so, for it is a smart nutritional choice. Refined sugar is nutritionally devoid. It increases blood sugar levels, leading to weight gain and lifestyle-related diseases of moderate notoriety: type 2 diabetes, PCOS, and fatty liver. On the other hand, the indigestible-fruit-sweetener could be more than a mere sugar load; it contains fibre, iron, magnesium, potassium, vitamin B6, and antioxidants such as flavonoids and carotenoids. Eating dates regularly in moderation supports good gut health, improves iron levels (especially a boon for women), and may help maintain heart health." ALSO READ: 5 ways to take control of your sugar cravings and naturally produce dopamine How to add dates to your diet? Dates go well with a banana smoothie. (Shutterstock) The dietician shared five different ways to eat dates: Mix it with smoothies or protein shakes. Use it as a binder while preparing homemade energy balls or protein bars. Chop them up and add them to oats, yoghurt, or cereal. Use dates as a substitute for sugar in desserts like laddoos, cakes, or halwa. Stuff and eat for a quick snack. How many dates to eat in a day? Too much of anything isn't good, as after all, the very core principle of healthy eating is rooted in the understanding of fine balance. The same goes for dates, too. Even with their robust nutritional profile and health benefits, dates should be consumed in moderation to avoid excess calorie or sugar intake. Simrat shared the ideal date consumption throughout the day and added, 'If you wanted to consider dates, this comes into the picture because of their low to moderate glycaemic index. Their fibre content enables dates to release sugar more slowly into the bloodstream, thus preventing insulin spikes and subsequent energy crashes. This is great for keeping away sweet cravings; you only need 2-3 dates in the mid-morning or post-lunch to offer a clean energy boost. But it is also important to understand that dates are usually very calorie-dense. Thus, for most, anywhere from two to four medium-sized dates can be fine throughout the day.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
