Yuktahaar , livre ebook

MUNMUN GANERIWAL

YUKTAHAAR
The Belly and Brain Diet
foreword by Taapsee Pannu
PENGUIN BOOKS

PENGUIN BOOKS
Contents
Foreword Taapsee Pannu
Personal Note
1. The Gut Microbiome
2. Welcome to the World of Microbes
3. You Are Not What You Eat; You Are What Your Microbes Eat
4. The Three Rs of TBBD
PHASE 1: Reboot and Remove: Weeks 1-2
5. Weeding the Lawn
PHASE 2: Repair and Repopulate: Weeks 3-8
6. Reseeding the Lawn
PHASE 3: Reintroduce and Renew: Weeks 9-10 and Beyond
7. Your Lifetime Tune-Up
8. The Gut-Balancing Lifestyle
9. Taapsee Pannu: The Unstoppable Rocket
10. Meal-Planning Guidelines, Meal Plans, Seasonal Food Guide, Recipes
References
Acknowledgements
Follow Penguin
Copyright
PENGUIN BOOKS
YUKTAHAAR
Munmun Ganeriwal is an award-winning nutritionist and celebrated lifestyle consultant based in Mumbai. Over the last 19 years, she has worked as a nutrition and exercise consultant with a diverse set of clients from all walks of life and across the globe. Her clientele includes Taapsee Pannu, Rakul Preet Singh, Nayanthara and many more.
Munmun is the only gut microbiome specialist in the world who combines traditional Indian foods, ancient Indian yogic practices and Ayurveda principles with gut microbiota study to understand and fight obesity and other diseases. She has a master s degree in nutrition science, is an internationally certified fitness instructor and is a yoga teacher following the Sivananda lineage of yogic traditions. Munmun has also been studying Advaita Vedanta-propounded by Sri Adi Shankaracharya-for a few years now.
For more details, see www.munmunganeriwal.com .
ईश्वर: परम: कृष्ण: सच्चिदानन्द: विग्रह:,
अनादिरादि गोविन्द: सर्व कारण कारणम: |
vara parama k a sac-cid- nanda-vigraha
an dir dir govinda sarva-k ra a-k ra am
—Brahma Samhita (5.1)
For my late father, Shri Ravindra Ganeriwal (Rasiwasia),
who passed on to me his courage to pursue dreams
Foreword
Lights. Camera. Action. After having spent 10 precious years in the challenging film industry, I can say with conviction, What shows, sells. Showbiz, as they say, is all about being a perfect 10 with no mercy. And the fact that food triggers your body goes beyond the literal meaning for me. Born and brought up in what I call the food capital of India, Delhi, I couldn t escape from being obsessed with food. So much so that my driving force behind going to various places to hang out was food more than meetings. From my mood to my calendar, a lot depended upon what I wanted to eat and at what time.
Now here comes the twist in the tale. Once I crossed 30, I realized that apart from good skin and hair, I had unfortunately also inherited a weak metabolism from my mother. Until then, I had been living under the delusion that my active life, aggressive workouts and some strong genes on my father s side would help me digest everything I ate.
Then Munmun entered my life. I was introduced to her through a small homemade gift pack that her PR representative sent to my house. I found it fascinating that in this day and age, when everyone is busy creating new diet products and fancy diet regimes as antidotes to various health issues, here was someone recommending natural, easily available, regular foods for all sorts of issues related to health. It made me contact her, and since then, I ve been hooked.
When Munmun told me about this book, I couldn t have been happier for her. At the same time, I m also happy for all the people who are confused by so many diet and exercise recommendations floating around. This book will bust many myths and set the record straight once and for all. It will also help you realize that if you want to lose weight or rid yourself of any disease, extreme forms of diets or torturing your body with insane workouts is never the solution. For all of you who want a long-term solution-one that is sustainable and that stays constant in spite of changing trends, that simplifies your life and leaves you happy and content-this book will be your bible. I assure you that you will be hooked to this new, yet old, way of living, just like I ve been!
Munmun s expertise lies in blending the new microbiome science with ancient knowledge. The eating habits she introduced me to helped accelerate my metabolism when I thought it was almost close to dead. Her emphasis on traditional foods and yogic way of living, along with a thorough knowledge of how these can be adapted to suit the needs of urban life, has helped me bring alive a variety of characters on screen, from Rashmi s fight for her self-respect to Amrita s journey of self-discovery.
So, I can t wait for you to start reading this insightful piece of work. I have already adopted its truths in my life. Now, I can confidently say that as long as I stay true to my body with what I eat and how I live, I can continue to play a college girl on screen (yes, irrespective of my ticking biological clock!). And no, I am not going to brag about its result on my body. That information is available in the public domain, or on public theatre screens for all of you to see. I shall only tell you about the feelings it gives you: the motivation to kick-start each day happily, the energy to sustain an 18-hour work day and the freshness and glow you need to maintain to sell dreams to this world. I wish you all the luck! Happy reading!
Taapsee Pannu
Actor
Mumbai, 2021
Personal Note
According to Pandava Gita , Duryodhana was once asked how, in spite of belonging to a great lineage and being taught by enlightened gurus, he did such horrendous things. To this, Duryodhana replied, I know what dharma (righteousness) is, yet I cannot get myself to follow it! I know what adharma is, yet I cannot retire from it!
Like Duryodhana, we too know right from wrong. We know that gorging on chocolates and cakes is unhealthy, we know we should sleep early, and we also know we should exercise to stay fit and healthy. Yet, like Duryodhana, we are unable to bridge the gap between knowing and doing . My wish for you is that you practise The Belly and Brain Diet (TBBD) not just for 10 weeks but for life. My wish for you is that you bridge the gap between knowing and doing .
Oh yes! Why not? Easier said than done! I know this is real life with real stress, and I am aware that a zillion things may happen that can derail you every time you resolve to work on your health. Ranging from a heartbreak or illness or overtime at work to losing your job or someone in the family or simply travelling frequently, life comes with its ups and downs. Amidst all of this, it becomes difficult to stick to your food and fitness routine. So, what do you do? What if I say that the answer can be found in the Bhagavad Gita ? Do you remember, at some point of time during the great battle of Mahabharata, Arjuna was also in the same boat as Duryodhana? He too was confused and delusional. What, then, led to the downfall of one and victory of the other? Unlike Duryodhana, Arjuna sought an answer from the right source, Lord Krishna. That is when Krishna expounded the Gita to him, on the battlefield of Kurukshetra. The Gita gave Arjuna an insight into profoundly important aspects of life and death, one of them being resilience .
Resilience means the ability to rebound, to be able to grow through what we go through. It is not a fixed trait we are born with; it is rather a skill we can practise and master, a quality that is built with time and effort. Resilience is what differentiates successful people from others. Resilient people acknowledge the situation, are prepared for ever-changing circumstances, and bounce back amid stress and chaos. You can look at stress as a challenge to overcome and address it in positive ways, or you can view it as a paralysing force, feel overwhelmed by it and resort to oversleeping, eating sugar (emotional eating), etc. The difference is in the outlook. So how do you build resilience?
Lord Krishna says that we should work on our body and mind, as these are the only instruments available to us ( Bhagavad Gita 6.5 and 6.6 ). You cannot race on a Formula 1 circuit with a rattletrap, can you? Transforming your short-term fitness goals (read: flat tummy, beach bod, etc.) into life-changing results that are truly meaningful and sustainable requires work. A knife, if you know how to weild it, can help you cook a meal; the same knife can injure you if you haven t learnt to use it properly. It is up to you how well you manage your body and mind to make them work for you instead of against you.
My own journey in life from being a nobody to being counted as one of the top health experts in the country is not due to any inheritance, connections or back-ups; it is only because of pure resilience . Six years ago, when I walked out of my marriage, instead of going to my parents house, I travelled straight to Mumbai along with my daughter, who was then just six years old. Mumbai, (in)famously called the most difficult Indian city to live in, was then a new place for me, and I knew absolutely no one. Naturally, I had to face many adversities, one of them being my fellow contemporaries trying hard to bring me down. But I wasn t there to merely survive, I wanted to thrive. So I did. And so can you!
Using the four tools of food, exercise, sleep and neural retraining on an everyday basis, you can refine and strengthen your body and mind, so that they support you when the inevitable stressors come your way. You might get affected, but they won t take a heavy toll on your physical and mental health. You may fall off the wagon, but not for good. You will bounce back soon. These tools have helped me and my many clients become more resilient. Lord Krishna has, time and again, at different places in the Gita , talked about the importance of eating right, sleeping right, and practising yog and dhyana (meditation). Today, modern research supports his teachings. The teachings of the Gita are