Week 2 Day 4: health on our minds
From college-goers to time starved corporate executives, everyone’s swearing by our 12-week definitive health plan — Get Healthy, Delhi. Make sure you’re on board with uslifestyle Updated: Aug 29, 2013 02:38 IST
Workout of the day
Since this week we are working on the core abdomen area, here’s a simple yet amazing exercise, which will tone up your oblique muscles — the muscles on the side of the abdominal region.
1a: Lie down on your back. Interlock the fingers on the back of your head and raise one leg off the ground, so the shin is in the table top position. The other leg is on the floor. Inhale, and as you exhale, lift your head up off the floor by using the strength of your arms and twist towards the lifted leg. Stay in that position for a moment and feel the oblique muscles working. Repeat 10 to 15 times and change the sides.
1b: To add an extra challenge, raise the other leg up to 45 degrees from the floor. Hold still in this position and make sure to contract your core area and press your back into the floor to stabilise your back. Lift up your upper body and reach with the opposite elbow towards the opposite knee. Keep on alternating between two sides. Repeat 10-15 times for each leg.
By Vesna Jacob, fitness expert and healer
Yogasana of the day
The Nava-asana, also known as the boat pose, is supposed to look quite like it. Balancing yourself in this pose — to about a 30 degree level — could be a challenge initially, so go slow to perfect your posture. This asana works directly on your stomach, back and leg muscles, and also helps improve balance and concentration. This pose also works on the arms, if done for enough counts. However, if you have a chronic back problem, avoid this asana.
Lie on your back. Now raise your upper body and legs slightly above the ground. Remember to raise the torso or back and not just raise and bend the neck. That would strain wrongly. The feet can go up till a level of 30 degrees above the ground. Hands are to be stretched out in front.
Stay in this pose for 20 seconds, then come back and relax. You can repeat.
By Juhi Garg, yoga expert
Diet for today
Breakfast: 1 med bowl veg poha cooked with onion, tomatoes, capsicum and peanuts with a cup of tea without sugar
Mid Morning: 1 cup green tea and 5-6 almonds
Lunch: 1 roti without oil or ghee with 1 bowl Malka masoor dal, 1 bowl capsicum-onion subzi and 1 bowl salad of lettuce and tomatoes, and 1 bowl onion-tomato raita
Evening: 1 cup green tea or an apple
Dinner: 1 bowl yellow moong dal khichdi with a bowl of sprouts, paneer and anar salad
Post Dinner: A small bowl of papaya
Recipe of sprouts & paneer salad
Soak a cup of sprouts for about 4-5 hours. Dry roast 50gm paneer in a frying pan till it turns light brown on the sides. Now, in a bowl, mix together the soaked sprouts with the paneer with a pinch of salt and freshly ground pepper. Garnish with lime juice and 1/4 cup pomegranate (anar) seeds.
Breakfast: 2 scrambled egg whites with 2 oat bread toasts
Mid Morning: 1 med bowl papaya
Lunch: 1 med bowl veg noodles with 2 pcs grilled chicken
Evening: 1 cup black coffee or a cup of black tea without sugar with a multigrain bread toast
Dinner: 1 bowl veg soup with wholemeal croutons
Post Dinner: 1 cup green tea
Recipe of vegetable noodles
Boil water and empty a small packet of noodles into it. Do not cook, leave it covered for 2 minutes and drain the water. In a skillet, heat 1 tsp low cal cooking oil and on high flame fry 1/2 tsp chopped garlic, 1/4 tsp black pepper powder, 1 sliced onion, capsicum, and 1/2 bowl sliced and steamed carrots and green beans. Now add the noodles and toss it on high flame. Add salt, 1/tsp vinegar, 1/2 tsp soya sauce and chopped spring onions, and toss again. Your veg noodles is ready 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, Avoid sugary fruits, including grapes, mango, banana, cheeku, sarda, musk melon (kharbooz)
Say no to pickles, papad and oily condiments. No curd at night
Don’t skip meals and always try to have your meals on time
Eating potato makes you fat: False
Fact: Potatoes are a source of carbohydrates and not fat. Only when had in excess do the carbs transform into fat, so the belief that a potato-free diet will help you lose weight is a myth. “Potatoes are in fact a great source of carbohydrates, intake of which is important for energy. Cutting carbs may make you feel weak, lazy and lethargic,” says nutritionist Neelanjana Singh, adding, “However, if you are aiming at shedding a few kilos, avoid deep-fried chips or French fries and go for healthier versions like baked potatoes or toss up a tangy chaat with boiled potatoes and sprouts.”