Doctor, Rupy Aujla, who has lived in Sydney, has opened up about what his average day on a plate looks like. For the medic, he favours 700ml of water upon waking and snacks of pecans.
A doctor has opened up about what an average day looks like on his plate.
General Practitioner, Rupy Aujla, who is from London but has lived in Sydney, recently shared his secrets with Australian nutritionist, Jessica Sepel, for her blog.
From butternut curry and falafel to dark chocolate and no coffee after 2pm, the author of The Doctor's Kitchen revealed his typical daily meal plan.
Rupy Aujla, a General Practitioner, (pictured) who is on a mission to change the medical system for the better has shared his day on a plate
Plant-based Chocolate cheesecake with Almond and Date base: 'I was so skeptical of this when I found out it had avocado in it?! But literally I was blown away!' he wrot
* Forgetting to drink water first thing in the morning
* Having the same breakfast for weeks on end
* Having coffee every day (especially if you are sensitive to caffeine) or having it after 2pm
* Eating high sugar/processed foods instead of swapping them for things like dark chocolate and berries
* Eating after 8pm
* Forgetting to snack between meals
'I do a bit of emergency medicine and I believe what you choose to put on your plate is the most important health intervention anyone can make,' he said.
Every morning when he wakes up, Dr Aujla follows a routine, which includes doing 30 to 45 minutes of exercise - varying from stretch and yoga, to strength and high intensity interval training (HIIT).
'I tend to wake up around 6am, I sit on the edge of my bed and I say a quick mantra to myself (something along the lines of being grateful for being alive and for this beautiful day .. regardless of the weather,' Dr Aujla said.
'I drink about 700ml of water and get on with my morning routine. Most days I eat breakfast, but other days I do a gentle fast until midday.'
He explained his lunches are often leftovers from the night before - and he would stop eating by 8pm.
Dr Aujla said he usually snacks on pecans, dark chocolate and berries at about 4pm.
Dr Aujla has recommended that people remove all juices from their diets as well as all condiments
Dr Aujla is a locum doctor that works both in general practice and A&E while also healthy blogging and YouTubing in his spare time
He has recommended that people remove bread from their diet, both white and whole wheat
He also isn't a fan of people including white rice and pasta in their daily intake of food
I believe the majority of us would all benefit from the simple suggestions below:
REMOVE REFINED CARBOHYDRATES, SUGARS AND HIDDEN SUGARS
I hate to start on a negative note, because I like to focus on the beauty of food and the medicinal effects of eating well, but nonetheless I think it's important to tackle this right at the beginning.
– All white sugar
– All juice
– Soft drink
– White Rice
– White Pasta
– Bread (both wholemeal and white)
– Sauces and other condiments
– Obvious stuff (sweets, chocolate bars, crisps, pastries, biscuits, sweet granola bars)
EAT REAL FOOD, EAT REAL FATS
Steer clear of fake foods, those marketed as 'a healthier alternative to …' and 'low fat' substitutes and sweeteners (sweeteners are potentially worse than sugar).
One of the most damaging health messages of all time was for us to go LOW FAT. Unfortunately it's led to an explosion of 'diet sandwiches', sweeteners (that can have the same effect as sugar) and margarines made from processed oils that have ingredients that can CAUSE heart attacks.
Source: The Doctor's Kitchen
Dr Aujla shares his creations on Instagram such as the brown nice noodles with sprouts, broccoli and dusted in chilli (left) and Spelt Tagliatelle with homemade cashew pesto (right)
Roasted golden beets, Italian greens, hazelnut pesto and indulgent truffle pasta (pictured left) and sprouts and greens on toast with a quick spicy tahini dressing (right)
Breakfast: Oats with nuts, seeds, fresh berries and chai spices
Or scrambled eggs with walnut pesto and dark greens
Lunch: Left overs such as sweet potato, homemade falafel, spinach leaves and baby tomatoes
Dinner: Roast artichokes, sundried tomato, pine nuts, cavolo nero and gnocchi.
Or Jerk butternut curry with coconut milk and plantain
Snacks: Pecans, dark chocolate and berries
'I'll tend to stop eating by 8pm and I don't eat late at night. I try and put my electronics away at least one hour before bed,' he said.
Coffee is his drink of choice but he only has three to four cups a week.
'I'm quite sensitive to caffeine so I hardly have a cup after 2pm and my brew is a 'long black'.
And his indulgence of choice? Dark chocolate.
'I don't think I could live without single origin 80 per cent.
'With some frozen berries and hazelnuts I'm very happy,' he said.
He also shared that the three foods he wouldn't be able to live without would be spices such as fennel and cumin, sweet potato and lentils.
He explained that his lunch tends to be varied but is often leftovers from the night before
Dr Aujla's mid afternoon snack of berries, pecans and dark chocolate, with dark chocolate being his indulgence of choice
Grilled Halloumi, roasted sweet potato, BBQ greens and eggs (pictured left) and roast carrots and onion medley in sumac spices with fresh English spinach (right)
Dr Aujla aims to encourage people to look at food in a happy and healthy way and believes that food is medicine.
Roughly two years ago, he started The Doctor's Kitchen, where he created healthy recipes and talked about the clinical research behind the ingredients.
Dr Aujla is a locum doctor who works both in general practice and A&E while also healthy blogging and recording videos for YouTube in his spare time.Read more at dailymail.co.uk