Glowing Skin Secret in Your Gut | Why We Crave Junk Food, Anti Inflammatory Diet | Avantii Deshpaande

[00:00:00] Hello, this is Akansha and I am here with Avantii Deshpande who is rated as India's top 10 nutritionist by Khaleesh Times. So my very first question to you ma'am, in such a big field in the health sector, why you choose this fitness field? What inspired you to come in this fitness and wellness? What inspired you to come to the diet? So tell me a secret Akansha, actually I was obese when I was young or in the teenage time, I was very obese.

[00:00:25] And at that time I didn't get a structured nutritionist plan, we were doing what we were doing, we were doing workouts and following very low calorie diet. So I also did it, I lost weight from that, but it was on the 12th standard, but after that weight bounced back so much and then it started to get yo-yo effect. I mean, I had to lose weight and gain. I was very shocked from eating from my childhood.

[00:00:50] So I used to cook different recipes and I also ate it and I was very obese. But because I had an attraction towards food, then I chose my own nutritionist. I chose my own nutritionist. I was very obese. I was very obese. I was very obese. I was very obese. I was very obese. Yes, absolutely. It's the same thing. When you are young, one thing is that your self-confidence is slightly reduced to a large extent.

[00:01:18] I mean, many people carry off their weight very well without being conscious. But at that time, I was very conscious of taking my weight. Then I couldn't wear clothes well without being able to go to parties. I used to feel that I wasn't looking beautiful. So at that time, what do we do in the resort? We try to unwind by eating good food. And what good food is that it is that it is junk food. Yes.

[00:01:47] So you know, I used to end up eating like junk food in the night times. Or even when I was low-feel, I used to eat food. Meaning I used to move towards eating food. And food was a resort for me at that point in time. So this is what I understood. That you have to follow strict diet and exercise a lot. And if you have not complimented your diet with your nourishment, then it is not going to work in the long run. So it is just that I lost weight.

[00:02:16] But that weight was increased from back. Then what did it happen? It started becoming a domino effect. You know, exercise was reduced, weight was reduced, and then it was increased. Because it was not the science of nutrition. It was one of the science of nutrition. And it was one of the clients that I didn't know. And I didn't understand it. And it didn't help. And at that time, it didn't help. Like we have a professional help now. So they get a professional help. Not only for diet.

[00:02:45] But the journey of weight loss is also important. And also, physical fitness is very important to me. Meaning, having to get motivation is very important. So I can give this motivation to my clients today. I can give this motivation. In that time, I didn't have any motivation for me. But because I was shocked by food, I had not been related to nutrition. Before I decided to go into food technology. Or you know, I decided to go into catering. Okay, okay. So that was in Bombay.

[00:03:15] I didn't go there. So the other resort was to choose nutrition. Which was available in my college. That is the SNAT College. And then, when I got nutrition knowledge, I realized what is the nutrients. Then, how does weight loss and weight gain. Then, what is the importance of exercise. Then, I started doing it by the right path. And that's when I have been in this journey. And I am able to help myself first. And then, I am able to help my clients as well. As I am seeing your clients,

[00:03:44] you are more with entrepreneurs, athletes and models. Yes. How are you giving them their diet plans? Because their working time is different if they are a model. Correct. And then, their routine is different. Correct. What plans are you giving them for their diet? So, it is very important to know that the client comes first to understand their health goals. Many times, when clients first walk in my clinic, we are sitting and discussing them. So, my first question is to them, what is your goal of health?

[00:04:12] Sometimes, our goal is very weird. It does not fall into the right bracket. I need six packs of apps. But, it is pretty much possible to do this. You can get six pack of apps. You can really look clean and fit. But, it is a journey. So, to feel that this is a journey that you cannot leave it. This knowledge and education is also very important. With the diet. So, first, before your diet, you gave them a mental preparation.

[00:04:42] Yes. So, we know first, what is your health goal? Okay. Then, we discuss it commonly. We come to a common conclusion. Let's go to this. You have to achieve it. You can have time for this. What are you ready for this? And then, with the nutrition and right exercise plan. And, with the right sleep and other mindful meditation practices also. So, when I have actresses or models,

[00:05:09] they have to be lean, meaning they have to be thin. But, if you follow the low-calorie diet, if you follow the diet, they will affect their skin. They will get upset. So, they don't need it. As I am seeing you in this age, you are very beautiful and very fit. Thank you. So, first of all, you have to be seen yourself. People are seeing you as clients. Yes. They also see this. She herself is very fit in this age. Then, I have to do this diet. What is your plan for that thing?

[00:05:39] So, yeah. Even I learnt it over a period of time. And, I need to walk the talk. If I am not fit, then, how will I inspire them? I will do it. So, for me, fitness is very important. Like fitness is like doing a diet exercise. But, fitness is also mental fitness. So, doing mindful meditation is very much a part of my routine. Yoga is very much a part of my routine. And with that, following a diet. Now, I am almost 48 right now.

[00:06:08] So, this is a perimenopausal phase, what we call it. What is this? Perimenopausal phase meaning a woman, a period stops around 50 or 55. Their periods stop. Okay. But, what is ready for her body is starting to start to 40 onwards. We call it perimenopausal phase. Which is 40 onwards, in our body or women's body changes to prepare them for something which is a menopause. And then, there is a change,

[00:06:38] a hormonal change shift that happens. Okay. So, estrogen is reduced. It is a little bit slow. It is a little bit slow. Some of the things that are inflammation, some of the things that are starting to start diabetes. It is also a little bit slow. Energy levels are changing. Mood swings are changing. Hot flashes or sleep will not come in the evening. These are all things. But, you can manage all of these things from diet. You can manage all of these things from the routine. You can manage all of the work out routines.

[00:07:06] You can manage all of the sleep schedules. And, with mindful meditation. So, when you have these four pillars in place, your menopause becomes literally, you know, a cakewalk. Okay. Yeah. So, this is important for the menopause. Okay. How do you deal with the comparison thing? Many people have seen that there are models or some client like this. I have seen that actress or that model. Yes. But in Korean culture, people are so thin.

[00:07:33] So, I have a mindset that I have to take that thin. Right. So, I have to keep that thin. Because people like this. Correct. So, before giving their own mind, you do this a little bit more? Yes. As I was telling you, when a client will walk in my clinic, I have to understand their goals. Okay. Sometimes, people say, I was 100 and 100 years old. I was 100 years old. I was fit. And now, I have about 40 to 45 years of age. And married.

[00:08:03] Children have been married. So, the changes in their body are coming. So, you know, probably going back to the weight of what you were at 25, it will probably not be possible. Okay. And it will not be practical. Yes. Because in the body, there are so many changes in the body. If you follow strict diet and do strenuous exercise, then you will not get that result. Because in your body, there are some changes in the age. So, you should keep your health goals.

[00:08:33] First of all, make healthy. Secondly, it helps you to lose weight. Third is, it helps you to manage your inflammation. Fourth is, it improves your gut health. And after that, all of these things are standardized. Or when you manage your weight loss, then your weight loss is easy to process. Okay. So, we work towards managing all these things together. That is giving a holistic approach towards losing weight. Rather than just looking at weight loss, you know,

[00:09:02] calorie in, calorie out. Or you know, this weight is and this weight is to reduce. We don't look at the, just you know, if it is so much, it is so much. So, we have to manage that. There is fat loss. There is muscle gain. There is not to be reduced. You know, visceral fat. There is no visceral fat. So, these things are all... What was that last time? Visceral fat. I mean, fat covering your viscera. That is your stomach, your intestine. So, this visceral fat is the most dangerous. Okay. Because, with this, you have more chance of metabolic disorders.

[00:09:33] Like diabetes, hypertension, So, this is more of a success. And you have also used the gut health. Yes. I want to know about this. Yes. So, actually, I am a gut health nutritionist. I have done MSC in nutrition. Okay. And after that, I have done many specializations or certifications. Because the world of nutritionist is changing every minute. Yes. And, with that, I should know what is trending today.

[00:10:02] And, with that, it is important to know that the trending is true for my clients. Okay. That's why I have done a master's nutrition. After that, I have done a study of nutrigenomics. That is, genes testing. And how do you change your diet? That is. And after that, I have done a special certification in gut microbiome. In our large intestine, there are many microorganisms. Okay. They are good and bad. Okay.

[00:10:30] And, in fact, they are in million and trillion in number. In the large intestine, there are millions and trillion of good bacteria. As well as certain bad bacteria. Okay. So, when I had done a study of gut health, I knew that what are gut microorganisms? Okay. If they have to increase good microorganisms, then what should we include in our diet? How do we include our environmental factors? How do we affect our environmental factors? How do we affect it? With that, what happens if someone has constipation,

[00:10:59] if someone has diarrhea, or if someone has more serious illness, then it becomes Crohn's disorder. It becomes IBS. It becomes SIBO. You know there is a condition of the small intestine. That happens. So, all of this is important. It becomes different conditions. And we need to find out that this condition is happening. Maybe it is because of the wrong diet. It could be because of the environmental changes that are happening. Okay.

[00:11:28] It could be because of the stressful life that the person is living. Okay. Or it could be because of lack of sleep. So, when we know that why is the gut getting affected? Because of any of these reasons, we start to correct it. We take changes in the diet. Sometimes we include an anti-inflammatory diet. Okay. Sometimes we include a diet which is going to give you a gut healing. Okay. Sometimes we have to remove certain ingredients out of the diet which we feel that which are the triggers to that person. Okay.

[00:11:57] And then, we also work on sleep strategies. We also work on meditation. And if these things are working together, that person starts seeing a healing process. Meaning, if they have constipation, that's healing. If they lose motion, that's healing. And with that, their mood also improves. They start sleeping better. They start feeling fresh and energetic in the day. Just by changing the way you are consuming food. The combinations of the food that you are consuming.

[00:12:27] Trying to include certain specific foods in the diet which are going to improve the gut microorganisms. So, what is an anti-inflammatory diet? Yes. I will explain that. So, when we do this, we see that there is an improvement in the general lifestyle of the person. And you know that person starts feeling more stable. So, this is what happens. So, as I said, that microorganisms, you know, when we start the gut healing, we use anti-inflammatory diet.

[00:12:56] We use anti-inflammatory diet. Okay. So, anti-inflammatory diet in layman language, if I want to explain it, then, a simple thing is, if there is no tiger or lion in front of us, what do we do first? We run away from there. Why? Because the responses of our body, the hormones of our body, which we call stress hormone cortisol, it increases in a bit. So, we get energy from our body, and we run away from there, or fight. You can either fight or flight.

[00:13:26] What happens now? In our urban life, there are many lion tigers who do not see us. Okay? Like, we don't sleep well. Yes. This is the one thing. We don't eat food in time. This is the one thing. We are exposed to a lot of junk food. This is the one thing. We are exposed to a lot of junk food. We take care of many times, and we take care of more carbohydrates, and we take care of more protein, fats, and fiber. This is the one thing. So, when we get into a mismatch diet,

[00:13:54] or even if we get into a mismatch lifestyle, it increases the body of inflammation. What does inflammation mean? What does our body mean? Our immune system triggers. When it triggers, the cortisol hormone is a little bit. What happens now? When the cortisol levels are increasing, the other hormones of stress increase. With this, the sensitivity of insulin changes. It becomes diabetes. With this,

[00:14:25] the testosterone levels are increasing. It becomes PCOS. Sometimes, the cholesterol levels increase. The heart conditions are increasing. So, this is a stress, which is created from food, the environment conditions, and lifestyle. This is all adding up together, and increasing the inflammation of the body. Okay. So, what do we do on anti-inflammatory diet? We try to see that the immune system will reduce the triggering. So, we include such foods,

[00:14:54] so that our body gets calmness. That is the first thing about gut healing. So, in our food, two things are very important. Five servings of fruits and vegetables. In your food, you have to take two compulsory fruits. You have to take two salads and vegetables. And a variety of vegetables. As a nutritionist, I always insist that you eat by the color. The color of your diet is the most, you are going to be healthy. Like, you know, you have got so many colored fruits.

[00:15:23] Like, you have jamun, strawberries, you know, you have papaya, you have sweet lime, then guava, apple. There is such a variety of fruits which are available. Along with that, there are so many vegetables. Like, tomatoes, green leafy vegetables, brinjal, green beans. So, these are different kinds of different color vegetables. In that, there are something which is known as polyphenols. Okay. And these polyphenols are antioxidants

[00:15:53] which protect the body from oxidation. In our immune system, which is high, it will be a little bit of cool down. So, it doesn't have triggers. With that, there are some foods that we think are triggers. Like, not every time, but sometimes, wheat can be, that is, you know, the gluten can be a trigger. But not every time. Okay. It's not a blanket reason why, you know, you might be having inflammation. Okay.

[00:16:22] Sometimes, lactose or milk products have inflammation from the milk. Not every time, sometimes. When we know these triggers, either from eating, or from your lifestyle, like you are not sleeping, you know, very hectic life you are having, we get down these triggers. When we get down these triggers, when we start working on your gut, making it more healthy. Like we eat the diet, we get probiotic from it. Okay. Probiotic is live microorganisms,

[00:16:53] which enter into your large intestine, and they help you to multiply this good bacteria. Okay. Okay. And, with that, very important, what many people don't know, is consuming one teaspoon minimum of ghee in the diet. Yes. A lot of people do not consume ghee, considering that our cholesterol will increase, but it's not like that. This is not about good fat and bad fat. Yes. So, the ghee, there are saturated fatty acids. Okay. When it reaches large intestine, these are food for microorganisms.

[00:17:22] These microorganisms, these microorganisms, they make good things happen in the body. Like, they are nutrient synthesis. Okay. B12, the nutrient that is showing all of the deficiencies today, is because of unhealthy gut. Okay. Because, in our gut, it's a synthesis of B12. So, if our gut is healthy, we are healthy, our mood is good. Okay. This is because microorganisms, some neurotransmitters, like serotonin, are using GABA,

[00:17:52] and they are using neurotransmitters. There is a capability of microorganisms to make those in the body, so that our calmness will increase. Our mood swings are reduced. The anxiety that many people have, is also reduced. And we have seen that, many times, like the gumbar problem, if your diet changes, or lifestyle changes, it helps to manage that. The diet is very important. Yes.

[00:18:22] But, as I said to clients, as I asked about models and everyone, you have different comparisons, that they want to make them like, and you have to, there is a story that you have, that you have inspired, that you have to give a diet, or that you have to remember, that you have to remember. So, I have an inspiring story, that I have a client, that I have a client, that she was taking a part in international competition, that I have to take a part in international competition,

[00:18:53] that I have to do, that her weight was a little bit higher, it was not that much, it was not that much, it was a little fat percentage, so we have worked on that. We thought to it, that she is eating well, that her diet is good, that her proteins are high, that her good fats are high, that nuts, seeds, that all things are kept in the diet, and she has a little bit of carbs, because it had to be a little fat, and with her, she has a good exercise, we ensure that she is having a good sleep. Okay. All this,

[00:19:22] she won the competition, she came first. Okay. Yeah, she came first in that competition. But along with that, one thing happens, even sportsman's thing, is periodization. When she is training, she has a diet, and when she is actually going to the event, she has a diet. So, she is prepared for the event, and when she is not a periodization, or when she is not a periodization, she is prepared for the event, and then how to do her diet, and during the event time, which is busy for the whole day,

[00:19:52] even for the models, they keep shooting for the whole day, they don't get time for food, they don't get time for drinking, they don't get time for water, and they have to look the best at that point in time. So we take care of people, periodization, or before the event, we give a good diet, and we give a different diet, how can you tell us, some diet plans, you can mention something, for the people watching you, so that they can understand,

[00:20:21] that they can take good tips at home, Yes, absolutely, and it can do every day, It's normal to go, like good to go, if I ask you, what do you do for yourself? Correct, so this is a little bit, I'll tell you about my story, then I'll just tell you how everybody can go about it. Yes, so related. So usually I love doing heavy weights, and it's a lot of people, I think that we should not do menopause, or just cardio, so this is a myth,

[00:20:50] you should be doing good resistance training, because your bones are strong, and when menopause begins, and when the weakness begins, this exercise will help you, so that you can do resistance training, is very important, I ensure that I do resistance training, four times a week, and with it, I also ensure that I am doing yoga, two times a week, and including once or twice a week, HIIT sessions, so this is the schedule, I ensure that I am taking a good protein input in the day,

[00:21:18] and supplementing it with good fats, that is almonds, walnuts, and then making sure that I am having, at least one glass of beetroot and pomegranate juice in the day, that helps me get a good skin, that helps me get a good hair texture, that helps a lot. So women in the perimenopausal age, need not worry about their symptoms, if they are simply able to compartmentalize it properly, then they will be able to manage it well. As a working person, there is not much time management,

[00:21:47] that I can follow a good diet every time, so what is your advice to everyone, that as working, and those people who are at home, who follow a diet plan, and work on it? Absolutely, first of all, you should not say diet, you should look at a lifestyle change, so that you should follow these things, that you have to do in everyday life. So there are four pillars of health and fitness.

[00:22:16] First, include some daily exercise, either you can go to gym, or you can do cardio exercise, if you don't have to exercise, then do the same thing at home, if you have to take stairs on the office, then take stairs to the office on the third floor, then try to be physically active, and try to do at least half an hour of exercise everyday, that is the first pillar. Second pillar is that, you have to concentrate on a little bit of stress levels, how can you do it? It's simple, you have to sit in the morning, and sit on the bed,

[00:22:45] only in 5 or 3 minutes, you have to listen to some calming music, and focus on your breath, just for 3-5 minutes, and that will come in your life, or in your day, so many positive changes, if you start doing it, then you will know. The third pillar is very important, you have to see that you are taking a good night's sleep. So if you do a stressful job, or anything, then you have to complete the night's sleep, listen to the right time, or wake up at the right time,

[00:23:15] and follow the body's rhythm, it's very important to follow the body's rhythm. And the fourth pillar is, you have to take a balanced diet. So we will talk about a little bit about the balance diet. You have to see that, the whole protein requirement, or the whole calories requirement, you have to manage the whole day. So if you have to complete the whole protein requirement, which is, if you are just sedentary, and maybe half an hour of exercise,

[00:23:46] then you have to take 60-75 grams of protein, all day long. So you have to see that, after waking up, until morning, you have to have protein in your meal, and then you have to take a fistful of almonds, and walnuts. You can take a combination of the dishes with protein and carbs, and put some of the dishes in breakfast, and if you are eating a cup of tea, instead of taking a cup of tea, instead of taking a cup of milk, or if you want it, you can take some of the tea,

[00:24:14] or you can take some of the dough, and you can take some of the yogurt in the market, which is healthy. So let's focus on the fourth pillar, which is having a balanced diet in the whole day. Okay. So you have to see that, that you follow the diet or nutrition plan, it will be easy for you. When you are easy for it, then you can follow it in the way. Nothing fancy, nothing out of the world. You have to take care of it every day. But,

[00:24:42] if you consume about 4-5 meals, from morning to night, then you have to take a physical activity, half an hour of walking, or a sedentary lifestyle, anywhere between 50-75 grams of protein, is what is required. So you have to divide this whole day. Okay. So, when you start the day, you can take a fistful of almonds and walnuts, and you will get omega-3 fatty acids, fiber and protein. Otherwise, you can take mixed seeds, or some fruits. Okay. For breakfast,

[00:25:11] we always take tea with upma-poha, not a great combination. It becomes a whole carb-rich diet. So, if you are taking upma-poha, then you can take it with it, or you can take the milk, or if you like buttermilk or dhai, then you can take those. There are some Indian dishes, which work in combination, such as we make parathes, and take the dhai with it, or oats and milk,

[00:25:40] and bring milk and milk, also a good combination. If you eat non-vegetarian, you can take the eggs with the chapati. The dal-chila, which is made from the mix, or from the moon-dala, this is a better combination. It becomes a protein-rich diet, in the morning, and it keeps you active and energetic for the day. This is the combination of breakfast. But in the morning, if I don't want to, sometimes it's time. Yes, I'm getting time, I'm getting time for the chila, then prepare the batter, everything I do is not possible for me.

[00:26:10] So what should I do? Correct. So easy options are, as I said, you can have oats and milk, mucillian milk, or we also have a product, which is the dal-chila mix. Okay. This is made from natural ingredients, and there is no cheese, or anything, it's not just the dal-chila combination. And if you have two chiles in the morning, then you will get directly 12 grams of protein. It completes your protein requirement for breakfast time. So it's an excellent and fantastic option,

[00:26:39] and a lot of people, who are suggesting this, to take it very well. Sometimes they put vegetables in, sometimes they make up, sometimes they make up, make a bag, so you can consume it differently. Okay. In mid-morning, sometimes, if there is a gap between breakfast, and lunch, then some people get hungry, and then eat more food in lunch. If this is happening with you, then you ensure that you are having a little snack somewhere at 11 o'clock. So what can you eat here?

[00:27:09] You can eat food, if you want, you can take fruit with it, and you can take almonds, walnuts, and seeds. Or if you want, then you can simply have something like, you know, a buttermilk over there, you can have a flavored buttermilk over there, and then we move on to the lunch time. Okay? Lunch and dinner should always be by the plate method. And this is given by the Harvard University. And now, in the latest RDA, which was lately launched in the last year, Indian RDA,

[00:27:38] there is also a balanced plate, or healthy plate. So what does this healthy plate mean? If we consider our plate 100% then it should be 25% of the salad portion. It means it's rice, cut salad, like broccoli, tomato, it's cut salad. It should be some vegetables. Ensure that you have at least two times leafy vegetables include or you can take another vegetable. So 50% of your plate should be your vegetable group. Okay?

[00:28:07] 25% of your plate should be your protein. So what does this mean? The dals are, buttermilk, paneer, sprouts, or soy, soya chunks. So this is a protein portion. Okay? 25% of your plate should be your carbohydrates. Which is, you know, your rice, millets, chapati, okay? Sometimes oats can be made, you can include it. So this is 25% of your plate.

[00:28:35] Never forget adding 1 teaspoon of ghee in the lunch time and in the dinner time. And most important is ensure that you get from probiotic one glass of buttermilk you can eat it at 11. So you can eat it at 11. Or you can eat it at 11. And then you can eat it at 11. And then you can eat it at 11. And then you can eat it at 11. So this is a balanced diet. And when you take this kind of a balanced diet, your health will always be made. You're going to ensure that it will always be healthy. So these foods we consider, they can be different.

[00:29:04] You will say that I don't have enough food, I don't have enough time to make it. So how do I manage it? So what can you do? You keep your attention to the food groups. If you consider salad, you can cut tomatoes, cucumber etc. If you want it, then you take paratha and dairy. You have a balanced combination. If you want a second easy balanced combination, take some soup.

[00:29:34] You can make rice dish with it. And you can take a salad with it. This is your balanced dish. Or curd or buttermilk. So lunch and dinner. Mostly a balanced plate. If you have to reduce your weight, then carbs will reduce. The protein will increase. Your balance is balanced. And at 4 o'clock, when people maximum go wrong in choosing the meals, because of maybe boredom,

[00:30:03] the food is very hard. The availability of foods is not available. So that time you have to focus on that you have to follow the 80-20 rule. What is that? You have to follow healthy eating 80% of the time. healthy eating. Twenty percent of the time, please go and eat and enjoy whatever you want. Because it is not that you follow a healthy diet. You have to balance it. It is also very important. Because you want to enjoy also. And you want to eat healthy also. So this is your daily diet.

[00:30:33] which is a daily diet. Which is made of your normal diet. And if you are North Indian, South Indian, you are from Maharashtra, and some others. Anybody can follow this. Okay. So this is more information about everything. Okay. It is healthy diet. If someone has a whole diet, they can have a healthy life. Yes. What I eat in the day is generally my planning is. Sometimes it happens that

[00:31:02] there are not many things that you don't like. But if you have to complete the protein requirement in the day, you have to follow that diet. So that is the thing that most of the time, I would say 80% of the time I end up eating healthy. But 20% of the time even I end up eating something wrong and enjoying. Because I am a foodie. Yes. I love eating different foods. So I love to try different cuisine. But it is like that 80% of the time I will ensure that especially when I have heavy workouts

[00:31:30] like I do 4 times weight training and I include yoga and I include HIIT and I include some workout and then if I get a chance I will just walk in the evening. Okay. This is my workout schedule right now. It will also change depending upon how it is working well. So this is necessary. Sometimes it happens that it is intense workout and sometimes it is not low intensity workout low intensity workout so this is also necessary.

[00:31:59] With that, I ensure that I am eating or consuming the given nutrients of the day. So I am doing intense workout and I have to take to 80-100 grams of protein. So I can't think that I don't like this or do not. If I have to complete the quantity of protein then I have to complete it. So I ensure that I consume about 25 grams of protein that I consume and I have to take supplements for me

[00:32:28] because I have to cover up so much as I have to cover up so much protein as I am as I am taking a high protein so I start to get a little gut issues. So I have to be mindful for that. So I also ensure that I have to complete five servings of fruits and vegetables and then I have to complete so it will be fruit and then there will be salads and vegetables. And with that I also like eating Javari's roti and our product is Millet Aata I always take a roti

[00:32:58] at lunch and dinner. So as I don't like almonds and walnuts I don't like eating so what I do is soak it and I take a smoothie so I have to take about 10 almonds and I have to take 5 walnuts and 5 cashews just for enhanced flavour I am adding cacao powder which is a natural cocoa powder and it is high in magnesium as well and then I take the water and I take it in the day and this ensures

[00:33:27] that I am full and this is a snack in the afternoon. So when I am hungry and I know I take a smoothie and I like the food with it so I take the food with it. So this balance is very important. So the food with you and the food with it is very important to maintain balance and to maintain and taste and as I told you I am a foodie I can't just keep on eating food for the sake of it but yes, finally

[00:33:56] I have to train myself to eat that you have to complete the given quantity of protein, fiber, carbohydrates in the day and so on my performance is 100% and I hope that I hope that you will be So I hope