Week 4 Recap: and they are all game!

The oreo cookies and delicious chips served to us at the Chawla house in Ghaziabad made our determination waver, but just for a bit! 40-year-old Geeta Chawla smiled as she told us, “I got myself measured today and I have lost an inch from my waist! HT City’s diet is really helping me, and now, as a family, we want to take up the challenge of getting healthy.” Husband and automobile businessman Jagdeep Chawla added, “All our food shopping is done according to the diet plan. I save all Get Healthy, Delhi PDFs from the net and save them on our desktop daily.” Kids Osheen,17, and Ekansh,10, are all ready to keep a tab on their parents’ progress.

Geeta Chawla’s health stats
Age: 40
height: 5’
weight: 80kg
waist: 34 inch
blood pressure: 120/80
cholesterol: 233mg/dL
blood sugar: 84mg/dL

Jagdeep chawla’s health stats
Age: 40
Height: 5’7”
Height: 70kg
Waist: 32inch
Blood pressure: 120/80
Cholesterol: 46mg/dL
Blood sugar: 102mg/dL

It’s time again for the weekly face off, and this time, two families are up for the challenge! Everytime we go out to meet participants, we are in for a bag full of surprises. This time’s participants, the Jains and the Chawlas turned out to be some of the biggest fans and followers of the campaign, we have seen. The heart-warming aspect being their children, who are all armed on either side with pledges to motivate and push their parents to reach there goals. Here’s to their health!

Sunil Jain’s health stats
height: 5’8.5”
weight: 73kg
waist: 32inch
blood pressure: 125/92
cholesterol: 180mg/dL
blood sugar: 70mg/dL

Sapna Jain’s health stats

Age: 42
height: 5’3”
weight: 62kg
waist: 30inch
blood pressure: 120/75
cholesterol: 155mg/dL
blood sugar: 79mg/dL

“When I go to the gym, I don’t sit around trying to catch my breath, I exercise like there’s no tomorrow,” said 42-year-old Sapna Jain from Chittaranjan Park, as she told us about her multiple years of battle with the bulge. Husband and textile entrepreneur, Sunil Jain, 45, added, “She really works hard and I do too. But, the stress of work catches up with me and to balance that, I want to be healthy. Plus, my wife cooks wonderfully, so that hardly helps!” Kids, Sameera, 15, and Sachit, 17, are all up for motivating their parents. With a compiled file of HT City’s daily diet plan cut-outs, they both keep a tab on their parents’ diet and are ready to help them reach their goals!

Missed any of our Get Healthy, Delhi pages? Here’s a quick recap of the diet for Week 4 of HT City’s 12-week definitive health plan


Breakfast: 1 med bowl veg oat upma, 1 cup tea without sugar
Mid morning: An apple and 5-6 almonds
Lunch: 2 oat bran roti with 1 small katori arhar dal and 1 bowl French beans sabzi
Evening: 1 katori veg bhelpuri and a cup of green tea
Dinner: 1 oat bran roti along with 1 katori  mushroom matar sabzi, and 1 bowl of salad, which includes spring onion and tomato slices
Post Dinner: 1 cup green tea

Breakfast: 2 egg whites, 2 pieces of multi grain toast
Mid Morning: A cup of green tea and a pear
Lunch: 2 to 3 pieces of roasted chicken along with vegetables such as cauliflower, capsicum, and carrot sauteed with onion
Evening: 1 cup of green tea and 4 to 5 roasted almonds
Dinner: Thai salad made with carrot, cucumber, tomato, lettuce and almonds along with a bowl of vegetable broth and a piece of multigrain toast
Post Dinner: 1 cup green tea


Breakfast: 1 medium bowl dalia made with a cup of  tea or coffee without sugar
Mid morning: A pear along with 5 to 6 almonds
Lunch: A moong dal cheela with a medium bowl of subzi
Evening: 1 glass lemon water and 1/2 katori roasted murmura
Dinner: 1 medium bowl boiled lobia chat made along with a bowl of subzi made with capsicum, tomato and onion
Post Dinner: 1 bowl papaya

Breakfast: 1 paneer sandwich (with multigrain bread, filled with cabbage and paneer made from skimmed milk) and a bowl of anar or apple
Mid morning: 1 pear
Lunch: 2 tortilla chicken wraps made with sauted chicken and a bowl of tossed green salad
Evening: 1 cup of black tea
Dinner: 1 bowl steamed vegetable with lemon grass, 1 bowl basil soup, 1 oat bread toast 
Post Dinner: 1 cup green tea


Breakfast: 1 medium bowl vermicelli (seviya), and a cup of tea without sugar
Mid morning: A mausambi and 5 to 6 almonds
Lunch: 1 medium bowl rice, a medium bowl masoor dal and a bowl of boiled peas
Evening: A bowl full of roasted murmura chat and 1 cup tea
Dinner: 1 dosa and a medium bowl ghiya subzi
Post dinner: 1 cup green tea

Breakfast: 1 bowl boiled black channa along with 1 bowl salad
Mid morning: 4 to 5 roasted almonds
Lunch: 2 whole meal toast and baked mixed veggies
Evening: 4 to 5 roasted almonds along with a cup of green tea
Dinner: Whole wheat pasta salad made with cherry tomato, cilantro and baby corns
Post Dinner: 1 cup green tea


Breakfast: 1 onion uttapam with green chutney and a cup of tea without sugar
Mid morning: 1 guava with 5-6 almonds
Lunch: 1 oat bran roti (30% oat bran + 70% atta) stuffed with ghiya and a medium bowl onion raita
Evening: 1 cup green tea or a pear
Dinner: 1 medium bowl chana dal and a bowl of tomato and cucumber salad
Post dinner: 1 bowl papaya

Breakfast: 1 medium bowl all bran cereal with skimmed milk
Mid morning: 1 apple
Lunch: 1 medium bowl chicken and roasted tomato salad
Evening: 1 cup green tea or a pear
Dinner: 1 medium chicken noodle soup with 1 rye or soya bread and shredded cabbage and tomato salad
Post Dinner: 1 cup green tea


Breakfast:1 medium bowl veg upma made with curry leaves, peanuts and onions, along with a cup of tea without sugar
Mid morning:1/2 katori anar and 5 to 6 almonds
Lunch: 1 oat bran roti, along with a bowl of full white chana masala and salad
Evening: 1 glass chaach and a medium bowl roasted murmura chat
Dinner: 1 medium bowl white chana, along with salad, which includes tomato and cucumber
Post dinner: 1 cup green tea

Breakfast:1 bowl oats with yogurt and 1/2 bowl pomegranate 
Mid morning:1 bowl papaya
Lunch:  2 wheat toast along with 150 gm chicken salami
Evening: a cup of black coffee or black tea without sugar
Dinner:1 bowl lobia salad (1 bowl ), including tomatoes, olives, flaxseed, and onion which includes tomato and cucumber 
Post dinner: 1 cup green tea

What to stock up for week 5

* almonds * moong dal * curd * olive oil
* dalia * skimmed milk * rice idli rawa
* murmura * homemade paneer with skimmed milk * sooji
* chana dal
* multigrain bread * besan * soya granules * roasted chana * soya nuggets * poha * peanuts * Malka masoor dal
* buttermilk
* Fruits like pear, apple, papaya, mausambi and pomegranate
* Vegetables like : tinda, potato, mint, coriander, bhindi, cucumber, lemon, mushroom, peas, cucumber, tomato, onion, capsicum, curry leaves and lettuce

Mind over matter
Are you a slouch potato? Sit up and listen!

The importance of good posture

Sadhguru Jaggi Vasudev
There is something called organ comfort. There are various aspects to this. Just to handle one aspect of it – see right now, most of the vital organs of the body are in the chest and abdomen region. These organs are not rigid, they are not fixed with bolts and clams. They are loose, hanging in nets. Only if you sit with your spine erect, your organs will be in the maximum possible comfort.

Now, the modern idea of comfort is to lean backward and slouch. If you sit in such a posture, your organs will never be at comfort. They will not function the way they need to. This is especially true if you eat a full meal and sit in a reclining chair. A lot of travel happens in reclining chairs. I would say, if you travel a thousand kilometers on a reclining chair in a car, your lifespan will come down by at least three to five years. This is because the organs suffer so much, their ability to function will go down dramatically or you will at least be impaired in some ways.

Keeping the body erect is not because we don’t like comfort, it is because we understand and experience comfort in a completely different way. You can train your muscles to be comfortable, with your spine erect, but you cannot train your organs to be comfortable while slouching. There is no way to do it. So, we choose to train the body, so that our skeletal system and muscular system is comfortable sitting this way.


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