Workout of the day
Touch and stretch
Our bodies are meant to move in space, therefore the best and the most efficient exercises are the ones including all muscle groups and the ones that use all dimensions. This exercise will condition your entire body, particularly core. People with knee and back problem must do this within their abilities.
1: Take a small ball or a cushion, or any small object. This will help you focus on the movement pattern. Stand tall with feet wide apart and parallel. Inhale and bend your right knee by pushing your bottom out. At the same time touch the ground with the ball. There should be no stress in the knee or the lower back.
2: As you exhale, squeeze the right butt muscle and straighten your right leg. Meanwhile bring the ball across and all the way up and across, rotating your upper body a bit. Reach up as much as comfortable. Repeat 10-20 times each side. In case you want to additionally challenge yourself you may use a weighted object e.g. medicine ball.
By Vesna Jacob, fitness expert and healer
Yogasana of the day
Vira means hero in Sanskrit. A variation of the popular Vajra-asana, this posture also called the Hero’s pose will strengthen your legs and ankles, improve flexibility and digestion, and also help you battle flat footer’s condition, in case you are suffering from it.
Kneel by keeping distance between the knees.
Now start sitting by getting your hips towards the ground, attempting to make it rest on the ground and not on the heels. Your feet would be by your hip side, lying flat.
Lift your hand upwards, and interlock them over your head as show in pic. Stay in this pose for 15 seconds. Repeat once again.
By Juhi Garg, yoga expert
Diet for today
Breakfast: 3 to 4 pieces of kaala chana cutlet along with mint chutney and tea without sugar
Mid Morning: Pear along with 5 to 6 almonds
Lunch: 1-2 Missi roti (1/3 besan + 1/3 atta + 1/3 wheat bran), 1 bowl subzi (tinda) and shredded cabbage and tomato salad.
Evening: 1 bowl roasted chana chat and 1 cup tea sans sugar
Dinner: 1 or 2 multigrain toast with shredded cabbage and tomatoes slices, sprinkled with black pepper, and 1 cup lukewarm milk
Post Dinner: 1 bowl papaya
Recipe of Kaala Chana Cutlet
Pressure cook 1 cup soaked kaala chana and mash to a paste. Heat 1tsp of oil in a pan, add 1/2tsp cumin seeds and 1 chopped onion. Fry till onion turns translucent, add 1tbsp mix of shredded ginger, garlic, green chillies, 1/2tsp mix of coriander, cumin and turmeric powder, and a pinch of salt. Saute, add the mashed kaala chana and mix. Remove from heat, stir in a pinch of garam masala and lemon juice. Form soft flat cutlets. On a flat non-stick pan, heat 1/2tsp oil, and place the cutlets. Sprinkle a li’l more oil from sides to roast.
Breakfast: 1 medium bowl of oats with milk, and a bowl of papaya
Mid Morning: About 5-6 almonds along with a cup of green tea
Lunch: Lemon coriander soup along with a bowl of whole wheat noodles (including capsicum, onion, tomatoes, carrot, green chillies)
Evening: A cup of black tea along with almonds, pretzels and peanuts
Dinner: Tofu grilled (200gm) with veg (bell peppers, sliced tomatoes)
Post Dinner: 1 cup green tea
Recipe of Lemon Corriander Soup
Heat 1/2tsp oil in a pan, add 1 spring onion bulb sliced, 1/2tsp shredded ginger and garlic.
Add 2cups vegetable stock and 1/2 bowl full of coriander leaf stems. Add 1/4tsp crushed peppercorns and continue to boil. Add 1/2bowl chopped coriander leaves and cook for five minutes. Strain and keep aside. Now, heat the strained soup, add 1 bowl mix of cabbage and carrot cubes. Boil for 10 minutes. Add a pinch of salt and juice of 1/2 lemon, and bring to a boil again. Garnish with a little more chopped coriander leaves and savour it hot.
Keep in Mind
Begin the day with a glass of hot water with a few drops of lemon juice
Avoid sugar or sugary fruits, including grapes, mango, banana, cheeku etc n Say no to pickles, papad and oily condiments n No curd at night
Meal timings: Breakfast: 9-10am; Mid morning: 11:30am-12pm; Lunch: 1:30-2pm; Evening: 4:30-5pm; Dinner: 7:30-8pm; After dinner: 9:30pm
By Shikha Sharma, diet and wellness expert
“Ever since you guys started Get Healthy, Delhi , I’ve been getting up at 5am to jog. I want to get rid of my growing belly as soon as possible,” says 60-year-old businessman Devinder Raghav from Tri Nagar, who weighs 96kg at 6ft. “I’m following the diet, but often end up gorging on sweets and fried food at parties, which I guess has made my belly bulge,” he shares.
Expert’s advice: Dear Devinder ji, you seem to be quite fit at your age. But it would be good if you lose around 5kg. Since food at parties is your weakness, here’s how to manage it better. Eat a fruit before you head out so that you crave less fried food. Keep yourself hydrated with water all through the party.Try staying away from the snack and sweets counter. Making an effort to get your snack will automatically reduce your helpings. Keep up your jogging routine. —Prachi Agarwal, fitness expert
Fact Vs Fiction
Milk always adds to weight gain: False
Fact: Milk happens to be one of the most misunderstood food items. While drinking too much of full-cream milk can lead to weight gain, it’s not a harmful drink in itself. If you want to lose weight, you can always have low fat/ skimmed milk because milk is an important source of protein, carbohydrate and calcium. Adequate intake of calcium when taken through milk is a secret weapon against high blood pressure as it can cancel some of the BP raising effects of sodium. As per recent research, milk also has cancer fighting abilities.
By Neelanjana Singh, nutritionist