According to Karachiwala, who spoke to indianexpress.com, she had one cheat meal per week of chicken biryani.
In the post-pandemic world, when individuals are looking for ways to boost their immunity, health and fitness have literally become buzzwords.
While being aware of the need of maintaining physical activity and living a healthy lifestyle and finding means to do so are important, sometimes people might become overwhelmed by the amount of information available from different sources.
As a result, it’s critical to rely on reliable sources, and Yasmin Karachiwala is an excellent choice. The famous fitness expert, who has worked with several A-listers in Hollywood and Bollywood, recently spoke with indianexpress.com and addressed some important concerns including healthy living, exercising and coping with body image issues, eating a balanced diet, and if cheat meals are acceptable.
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Excerpts:
What can you tell us about the significance of continuing to be physically active and how you begin your day?
With lemon water, which increases vitamin C and aids in the removal of pollutants, I like to start my day. Then a handful of almonds come after it. Copper, zinc, and iron, which are abundant in almonds, are essential for the development, growth, and maintenance of the immune system. Additionally, it contains a lot of vitamin E, which supports pulmonary immunological function by acting as an antioxidant. Another benefit of vitamin E is that it has been shown to guard against bacterial and viral infections.
The significance of continuing to be physically active cannot be overstated. The heart, body, and intellect all gain greatly from it. Walking, cycling, wheeling, sports, active recreation, and play are all common methods to be active that anyone may do for fun and at any ability level. Physical activity also makes you feel refreshed. Additionally, regular exercise has been shown to aid in the prevention and management of non-communicable diseases like diabetes, heart disease, stroke, and a number of malignancies. It also supports maintaining healthy body weight, preventing hypertension, and enhancing mental health, quality of life, and overall well-being.
When did your path towards physical fitness start, and what sparked your interest?
Being a celebrity fitness trainer was never my goal. With group aerobics, I got my start almost thirty years ago. These were step lessons that I had learned in a course I took for fun abroad. I liked giving people lessons; it gave me extra spending money. My main goal in life was to work with young children, so I simultaneously completed my teacher training program and started working as a morning and after-school teacher in a school.
As my lessons gained popularity, I realized how much I loved what I was doing and enrolled in a personal training school. I started a small Pilates studio in my home and took the plunge. Being a celebrity fitness trainer was never my goal. I wanted to promote better health and fitness among people. I still take pleasure in assisting folks who are experiencing back, knee, or shoulder issues.
A healthy lifestyle includes healthy eating in large measure. What types of meals would you advise individuals to consume throughout the day?
I follow a weekly schedule of three meals and two snacks every day. I make sure to eat a balanced diet that is high in vitamins, proteins, calcium, and fiber. I also strongly suggest healthy snacks like almonds, oats, fresh juices, and seasonal fruits and vegetables.
Proteins, vitamins, minerals, and fiber in a balanced diet aid to maintain overall health and contribute to body mass. Since the epidemic, the majority of us have realized how important it is to practice mindfulness and build our immune systems. I always advise having wholesome snacks. People should eat snacks that keep them full for extended periods of time. A handful of almonds between meals may make you feel more satisfied. They are a good source of protein, which is known to support the development and maintenance of muscle mass in addition to providing energy. Researchers from the University of Leeds discovered in a study that eating almonds as a mid-morning snack reduced overall hunger and subconscious cravings for high-fat foods.
Do you indulge in junk food at cheat meals?
I do allow myself one cheat dish per week—chicken biryani. I don’t like fast food or junk food. I have gradually educated my body to reject junk food; the process was challenging at first. I do have them occasionally as French fries or chips. Even yet, I still prefer sweet potato fries to ordinary fries in terms of flavor.
Many people struggle with their body image and feel bad after overindulging. What advice would you give them?
I believe that all people are intelligent, and changing one’s diet is a change in lifestyle. We all know that fried foods, sweets, and alcohol are harmful, therefore I simply inform my clients about which foods are beneficial. Preservatives are more frequently found in packaged goods, which means higher calories. These foods may frequently taste wonderful and make you want more, but they are not the healthiest choices. Replace them with freshly prepared meals instead. I firmly support mindful snacking. Almonds are my go-to snack food. Additionally, if someone enjoys spices, they can simply blend almonds into a flavorful sauce.
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You’ve taught a lot of famous people. Who, in your opinion, is the most disciplined about their exercise routine?
Today, fitness is a top priority for all celebrities, whether they are from Hollywood or Bollywood. I believe that all celebrities should be incredibly disciplined and devoted exercisers, which they all are. They are so disciplined that I occasionally have to accompany them to work when they are filming until late. I had a 5 a.m. work deadline. All of today’s Bollywood performers are self-disciplined; they understand that fitness goes beyond simply losing weight. They’ve also learned that exercise offers them the lift and energy that they need to get through the day.
Because I believe every one of my clients is distinct and different, I like working out with them all.
Which form of exercise would you suggest to those who put in long hours at the office and lack the time to visit the gym?
Five days a week of exercise is essential. I advise folks who work long hours to either go to the gym, do a little workout at home, or go for a stroll in the evening. To walk at least 10,000 steps each day is the goal. While eating healthfully is crucial, exercise also needs to be prioritized. Their energy levels will rise with simple workouts like yoga and meditation, as well as indoor or lobby strolling.
How do you wrap up the day?
I eat dinner and then finish my day by watching a movie or a show if I’m at home and don’t have any plans for the evening. I enjoy watching TV for around two to three hours each day. I watch movies and television shows that I missed but had wanted to.
