Archive for the ‘food’ Category

Happy holidays! Here’s a Jolie Asie exclusive interview with personal trainer to India’s top stars, Yasmin Karachiwala. Yasmin’s famous clients include Katrina Kaif, Kareena Kapoor, Sonakshi Sinha, Arjun Rampal, Kunal Kapoor, and Imran Khan, among others. Without further ado, to the interview:

Meg: You are Bollywood’s reigning fitness superstar! Please tell us a little about your famous clients and the workouts they love. We hear Katrina is into Pilates!

Yasmin: Katrina trains her body differently everyday. One day it could be pilates, and the next functional training, or interval training, or just machines. The look she’s aiming for dictates the workouts I design for her.

Yasmin (pictured at right) with Bollywood actress Katrina Kaif

MegDo you recommend any special foods, supplements or vitamins to your trainees?

Yasmin: I only recommend protein shakes once a day for non-vegetarians and maybe twice for vegetarians, depending on what their current foodplan is. Vitamins, etc. I leave to the doctors to recommend, as they would be the best qualified to do so.

MegYou recommend eating meals every two hours. What are some examples of meals that you suggest?

Yasmin: 3 egg whites and a whole-wheat toast, 1 jowar chappatti with a bowl of eggs and a vati of daal, 1 banana with 3 walnuts.

MegWhat is the best form of exercise for women to burn calories and lose extra weight fast?

Yasmin: A combination of strength training and cardio. I find interval training most effective.

MegWhat is the best form of exercise for women to trim their waistline and tighten and firm their problem areas?

Yasmin: First, to watch what they eat. I find a combination of cardio & Pilates works the best for the abdominals.

MegWhich gives better results for a lean and toned body: Yoga or Pilates?

Yasmin: I would say its different for each person, you need to try both and figure out for yourself which works best for you.

MegWhat should Indian women in particular be doing to live healthier lifestyles? What common diet and fitness mistakes do you find them making—and how can they correct them?

Yasmin: Cut the ghee, butter, [and] milk from their diets which their ancestors swear by. Women need to realize that our ancestors’ lives were far more active than our sedentary ones, with drivers, maids and nannies at our beck and call.
Women need to start strength training, and not just stick to cardio, as more and more women of today are heading towards osteoporosis.

MegWhat forms of exercise do you recommend for older women, who may not be comfortable hitting the gym?

Yasmin: I cannot generalize exercises for older women, as with age comes problems and each one’s is different from another’s. For me, it’s very important to view each client as an individual before I can advise them about any kind of exercise. There are lots of exercises that older women can do at home; my advice to them would be to consult a good trainer and find out which would work for them.

MegWhat can we do in our diets and fitness strategies to improve low energy levels?

Yasmin: Eat every 2 hours, make sure each meal consists of protein, carbs, fiber, don’t eat till you’re gonna burst, stop just short of being stuffed, do some form of exercise at least 3 days a week. I find 1 banana and 3 walnuts work instantaneously on low energy levels.

MegIs there a “best time of day to work out”? If so, is it the morning, afternoon, or evening?

Yasmin: The best time to work out is ‘the time that works best for you’!!

Thanks, Yasmin!

If you are interested in training with Yasmin, visit her website at http://www.bodyimage.in/.


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The grazing diet, in which one takes in several small meals throughout the day as opposed to three large meals, is hugely popular among celebs around the world– from East Asia, to Bollywood, to Hollywood. This method is recommended by nutritionists and fitness experts to keep the metabolism stimulated throughout the day and prevent gorging during any one meal. This means more energy and faster weight loss!

I’ve compiled here for you a meal plan followed by many celebrities, from Katrina Kaif to Sonakshi Sinha. Choose ONE of the meal options for each of the five meals. Be sure that you are picking wisely– if you have brown bread with breakfast, don’t eat it again for your snack. Try and choose snacks that complement one another: instead of having two fruits for both snacks, have one fruit in the morning, and vegetable juice in the afternoon. Strive for balance by including fruits, vegetables, proteins, carbohydrates, and some fats (in moderation) into your meals every day.

Also, learn to rethink portion sizes. Because you are eating five meals, your portion sizes must be smaller (fewer calories) than they would be if you were only eating three. This may involve some challenging realigning of your thinking– it might feel strange having only one roti with dinner, but remember that you’ve been munching throughout the day!

Be sure to stay hydrated from morning to night by drinking water and sipping green or white tea.

8 AM


  • Eggs and paratha/roti (Indian flatbread)
  • Egg whites and porridge
  • Egg whites and muesli
  • Oatmeal and fruit
  • Egg and toast
  • Cereal

10 AM

Mid-morning snack:

  • Vegetable juice
  • Sprouts
  • Protein shake (recommended protein powder: whey protein)
  • Fruit

12 PM


  • Dal (lentils) and roti or brown rice
  • Salad and soup
  • Roti and vegetables
  • Fish and bread (recommended fish: salmon)
  • Chicken and salad
  • Protein shake with juice

Between 2 & 4 PM

Afternoon snack:

  • Brown bread with peanut butter
  • Tahini with whole-wheat pita bread
  • Fruit
  • High-fiber crackers with chicken cold cuts
  • Skim milk and nuts (almonds, walnuts; throw in a few dates and figs)
  • Yogurt
  • Buttermilk
  • Vegetable juice
  • Sprouts
  • Protein shake

6 PM


  • Dal and roti or brown rice
  • Salad and soup
  • Roti and vegetables
  • Fish and soup
  • Chicken and salad

Do not eat carbs, sweets, or other heavy foods after 7 PM. Consume only fruit after this time (if you are hungry). If you’d like dessert after dinner, try a piece of antioxidant-rich, low-sugar dark chocolate.

Best of luck!

Everyone loves grazing!

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Have a date, interview, meeting, or dance coming up? Want to make sure the delicious scents from your mother’s kitchen don’t end up on your breath or in your armpits?

Follow these tips to avoid and cure the bad smells sometimes associated with Asian and Indian food.


Raw garlic: The head villain. Avoid this at all costs if you don’t want to reek. Raw garlic can sneak up on you in Indian pickles, chutneys, and other Asian dishes like kimchi. TIP: Remember, the smell-producing chemical compounds in foods will last in your system for about two days (if not more).

Raw onion: Yes, it’s delicious on pizza and with chole batura, but do you want odorous onion breath when he’s leaning in close to you? No! “Run away!”

Fenugreek/methi: This one’s a surprise fiend. Fenugreek can be cooked into flatbreads (rotis) or mixed up in stir fries. Don’t touch it if you don’t want to smell like a mixture of curry and maple syrup (not pleasant) for days afterward.

(Warm) milk: Milk’s a tricky one- they say it cures garlic breath, BUT, it comes with a bad smell of its own! This holds true even when added to tea for chai.


Empty stomach = bad breath: Don’t go out with a completely empty stomach if you don’t want your breath to smell! At school/work for hours on end? Pack a healthy snack from home.

Drink water: Succumbed to the health benefits of raw garlic or fenugreek? Drink lots of water to flush the smelly compounds from your system faster.

Dental care: This one’s an obvious one: brush your teeth… AND your tongue. DON’T forget to floss! Food that’s trapped between teeth can begin to rot and smell up your breath. Mouthwash/gum/mint strips are not cure-alls; you have to brush up.

Freshness counts: As a general rule, the fresher the food, the better it smells- on the outside, and inside you. This includes meats, fish, and fruits and vegetables.


Out and about without a mini disposable toothbrush? Try these tricks for better breath:

Parsley: If your main dish comes with a sprig of parsley, chew on it after your meal to lessen a garlicky smell.

Cloves: Indian restaurants sometimes offer cloves to suck on after the meal. They’re pleasant and spicy breath fresheners.

Green tea: Studies show green tea kills the bacteria in the mouth that causes odors. Keep a serving of green tea in your cup for some subtle swishing after your stir fry or noodles!

Don’t be afraid of Indian or Asian foods in general- they are delicious, savory, and healthful! Just keep these tips in mind to avoid offensive smells that may be threatening to ruin your evening.

Happy eating!

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