The 12-week definitive workout and diet plan is being followed by families, students, corporates and we have a whole lot of success stories to share with you.
Another milestone — more than 4 lakh Delhiites have taken our health pledge in just a month! Celebs such as top WWE wrestler Ryback, actors John Abraham, Ranbir Kapoor, Ayushmann Khurrana, and Arjun Rampal, too, have supported our sincere efforts to make Delhi healthier!
If you still haven’t taken the pledge to a healthy future, stop by at gethealthydelhi.com and do that right away.
"Though there has been very little progress as far as weight loss is concerned these last few days, I think I’ve been losing a decent set of inches. I met a friend yesterday after a very long time, and she spent more than fifteen minutes complimenting me on how much she thought I had lost from my mid-section. I was ecstatic, of course. In other news, I haven’t gone to the gym for four days now. Any more slacking away from it is sure to drive me to slitting my wrists. The guilt is very overwhelming. I also bumped into an old college friend at the gym, who has been ensuring he jabs me everytime I skip working out in order to keep my spirits high. I have nothing but gratitude for all these people in my life who keep pushing my buttons to stop me from going off trail. The list also includes a super chic colleague (a fashion reporter) and a soul sister in the Brunch team (who tells me I need to stop dressing like a man, and show some cleavage). I have no idea what I’d do if it wasn’t for their brutal honesty and criticism, and fashion choices for me. Truly blessed, I am. I’m also thinking I’ll meet the fitness trainer on our panel, Vesna Jacob, in a day or two. My lady instincts tell me I need an exercise regimen revamp. Let good health and good sense prevail, dear readers. Amen.
Shibani Bedi, journalist, ht city
Workout of the day
Single Leg Stretches
Single Leg Stretches is an excellent exercise to improve your flexibility, stamina, as well as your abdominal strength.
Picture 1: To start off with, bend one knee and stretch the other leg all the way up to the ceiling. Lift your head off the ground and catch hold of the straight leg around the thigh placing your arms around it. Inhale, and pull the leg twice towards your upper body, exhaling twice in the speed of the pulling of your leg. Feel the stretch on your hamstring. Change the sides and repeat all the steps on the other side.
Picture 2: The full movement for this exercise is with both legs stretched out reaching and holding as high as up - ideally around the ankle of the closer leg, knees of the closer leg should be straight. Pull twice and change legs, repeat 5 to 10 times each side making a total of 20 movements. Legs should move fast but with control.
By Vesna Jacob, fitness expert and healer
Yogasana of the day
Called the marjaraya-asana in Sanskrit, it means translating into a cat. This pose is beneficial for your back, torso, neck and belly.
Come down on all fours, with arms beneath the shoulders and knees spread at hip distance, feet flat on the ground, fingers firm on the ground. Be evenly balanced on your entire body. Exhale to arch your back upwards, drop your head down and imagine making your navel and spine meet. Stay till your breath allows, and come to initial position to repeat a few times.
By Juhi Garg, yoga expert
Diet for today
Breakfast: 1-2 potato stuffed roti along with 1 bowl mint raita and a cup of tea without sugar
Mid morning: 1 bowl fruit chaat including papaya, apple, anar and 5-6 almonds
Lunch: 1-2 wheat bran roti (30% wheat bran + 70% atta) along with a bowl of paneer bhurji and a bowl of cabbage subzi
Evening: Coconut water and 1/2 bowl roasted moong dal Dinner: 1-2 bowl boiled yellow moong dal salad with onion, tomato and cucumber in it
Post dinner: 1 bowl diced papaya
Recipe of paneer bhurji
Chop 1/2 of a capsicum, 1 onion, 1 small tomato and keep aside. In a frying pan, heat 2 tbsp oil and add 1/2 tsp cumin. When cumins stop crackling, add onions and fry till tender. Now, add salt to taste, 1/4 tsp turmeric powder, 1/2 tsp red chilli powder and stir. Add 150 gms grated paneer and stir well. Add, chopped capsicum and tomato and a handful peas and mix well. Cook till the water evaporates completely. Garnish with freshly chopped coriander.
Breakfast: Multigrain sandwich made with cabbage, capsicum and hung curd dressing along with a glass of orange juice
Mid morning: A pear
Lunch: Baked potato with stir fried vegetables — bell peppers, spring onions etc
Evening: A cup of black coffee
Dinner: Grilled chicken with a bowl of broccoli and onion soup
Post dinner: 1 cup green tea.
Recipe of baked potato
Preheat the oven to 250°C. Place 2-3 potatoes in a baking tray with 2-3 tbsp olive oil, 2 tbsp chopped rosemary, and 2 to 3 cloves of garlic. Coat the potatoes well with
oil and rosemary. Season with salt and pepper. Bake, turning once, until golden and crispy, for about 30 minutes. Meanwhile, in a bowl, mix 1/2 cup hung curd, 2 cloves of chopped garlic, 1 green chilli (chopped) and salt, and mix well. When potatoes are ready, partially divide in halves, and place a dollop of the hung curd dressing in between. Savour hot with stir-fried vegetables.
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, kharbooz etc.
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
Low fat ‘baked’ snacks and diet namkeens are healthy: False
Fact: Baked snacks are the latest to hit the aisles of the grocery stores, along with diet namkeens. They may be better as compared to fried ones, but to compensate for being fried, some snacks include added carbohydrates, which means that even if the fat content has been cut by 50%, the calories in your ‘diet snack’ might only be 10% less from the fried version. You can know this by comparing the total calories of the original version with the ‘healthy’ version. Also, diet snacks might be high in sodium, sugar, oil and refined flour.
-Prachi Agarwal, fitness expert