only your physical, but overall mental state too.”
The 31-year-old also told us that his fitness inspiration is his mother and the food cooked by her. “For me, ghar ka khaana works perfectly. Home-cooked food is the best,” he shared with us.
Workout of the day
Working the upper body on a stability ball is a lot of fun. Today’s exercise is tricep extension which works on triceps muscles i.e. the back part of the arm. It also helps to tone your back and abdominal muscles.
Picture 1: Sit on the centre of the ball. Place the elastic band under your feet. Hold the band at a place where you will be getting some tension but not too much to interfere with your posture. Lean forward and engage the core muscles. Inhale deeply.
Picture 2: As you exhale, stretch the arms backwards as far as possible. You will feel a nice stretch in the back of your arms. Make sure not to twist your wrists and your shoulders should be relaxed. Core should be engaged, the movement needs to be controlled and done at medium speed. Keep on repeating the movement in the elbows only. Do 20 to 30 repetitions.
By Vesna Jacob, fitness expert and healer
Yogasana of the day
This is one of the oldest facial exercises as it puts all your facial muscles in action. It is also extremely beneficial for the lip region.
Try and stretch your face to maximum while saying each vowel loudly, putting as many facial muscles to use as possible.
Do each for 5 seconds.
Juhi Garg, yoga expert
Breakfast: 1-2 cauliflower stuffed roti and 1 bowl mint raita
Mid-morning: A cup of green tea
Lunch: 1-2 yellow moong dal stuffed chapati with ajwain, a bowl of raita made with grated carrot and cucumber
Evening: coconut water with 1/2 bowl roasted chana
Dinner: 1 bowl sweet dalia with milk
Post dinner: 1 bowl diced papaya
Recipe of Sweet dalia
Heat pan and add 1/2 cup dalia and sauté it for a minute. Add 2 tbsp suji, mix well and sauté it till light brown. Add 1/2 cup water, cover and cook till water is absorbed.
Add 1 cup milk to the dalia and 2 crushed cardamoms. Cover and cook it. Now add raisins, chopped almonds and cashew nuts and cook for 5-7 minutes. Add 3 tsp sugar and and cook till the dalia is done.
Breakfast: 1 bowl muesli in a bowl of milk with 1 tsp brown sugar
Mid-morning: 1/2bowl pomegranate
Lunch: tofu, zucchini and tomato sandwich made with 2 slices of multigrain or oat bread and a bowl of olive sprout salad
Evening: 1/2 bowl roasted peanuts
Dinner: baked chicken with lemon, garlic and vegetables like bellpeppers, onions and carrots
Post dinner: a cup of green tea
Recipe of tofu sandwich
Take 100 gms of tofu in a bowl and finely mesh it with a fork. Whisk 2 tsp mayonnaise, 1/2 tsp lemon juice and 1 tsp mustard in a separate bowl. Add tofu, chopped celery and salt and pepper to taste. Put this mixture on a slice of bread. Top it with a lettuce leaf, tomato and zucchini. Top it with another slice and it’s good to eat.
Keep in Mind
Begin the day with a glass of hot water with a few drops of lemon juice
Avoid sugar or sugary beverages and diet colas n Avoid sugary fruits, including grapes, mango, banana, cheeku, sarda, musk melon (kharbooz)
Say no to pickles, papad and oily condiments n No curd at night n Have 2 glasses of water before lunch, 2 between 2-4pm and 1 before bedtime
Fact vs Fiction
Rice is unhealthy : False
Fact: Contrary to popular belief, rice is actually good for health. It’s a rich source of carbohydrates, which is used by the body for energy. In fact, the lesser processed versions of rice like brown rice have high nutrition content like fibre and vitamins and thus, are a healthier substitute of white rice. Just ensure that you eat in right portions as excess of everything is bad for health.
Prachi Agrawal, fitness expert