Q. Hi, Get Healthy Delhi is a very inspirational campaign and I have been following it. I am 31 years old, weighing 80kg. My body structure is very masculine with broad shoulders, very wide upper back and very flabby arms, especially the tricep area. How should I get rid of this. Also, what should be my healthy weight?
Hi Manju, your ideal weight will depend on your height, but taking into consideration your age and assuming that you are anywhere between 5ft to 5ft 5 inches, your weight should be 55-65kg. So, yes, you need to lose some weight. As for your body structure, you must understand that one’s basic body structure cannot be changed, but then what’s flabby can certainly be tightened. You can do some toning, strength and cardio workouts for that. You can also do some yogasanas like the plank poses that we’ve been recommending, to tone your upper region and arms. For shoulders, the gomukh asana works really well. If the problem persists, do get a hormonal check up done to find out any imbalance that could also be a reason behind your weight gain and body structure.
Q. My BMI is okay, but I have a little bulging belly fat. What can I do to reduce this? —Megha Vats
Hi Megha, some core abdominal exercises can help you reduce that bulge. Also, always maintain the right posture — while standing, driving or watching TV. Pull in your stomach, breath in and hold it in all the time. Avoid eating junk and processed food.
Q. A lot of websites claim that coffee is harmful for female fertility. Is it true?
— Shilpa Malhotra
Not at all, Shilpa. An overdose of coffee — five or six cups a day — may be harmful in some ways, such as causing restlessness and sleeplessness, but it has got nothing to do with infertility. Having two cups of black coffee without sugar is perfectly fine, and we do recommend it in our diet on many days.
Q. I am a 14-year-old student, weighing 42kg. My height is 5ft 2inches. Please give me some tips to increase my height? —Charvi Mehra
There are certain physical activities such as high jumps, all the way up just like basketball or volleyball players do, which might help you gain a few inches to your height. Jumping with your arms stretched high above your head and trying to tough a certain point on the wall will also give you a leaner stretched physique. Keep your posture straight, never slouch. Add a lot of sprouts to your daily diet in form of salads or subzi.
(Queries answered by expert Shikha Sharma, Vesna Jacob and Juhi Garg)
Diet for today
Breakfast: 1 bowl dalia with skimmed milk and an apple
Mid morning: 1 cup green tea with 5-6 almonds
Lunch: 2-3 rice idlies with a little mint-coriander chutney
Evening: 1 glass lemon water and a small bowl of roasted murmura with chopped cucumber, tomato and onion
Dinner: 100-150gm paneer tikka with capsicum, tomato and onion
Post dinner: 1 bowl papaya
Recipe of Paneer Tikka
Make a thick paste marinade of coriander leaves, green chillies, salt, lemon juice and chaat masala. Cut paneer into cubes, and marinate in the paste for 30 mins. Now put paneer, diced tomatoes and capsicum alternately into skewers for about 5 minutes, and enjoy hot.
Breakfast: 1 bowl fruit and bran cereal with skim milk
Mid morning: A cup of green tea or black tea or black coffee
Lunch: 1 bowl boiled mixed veggies with 1 bowl brown rice
Evening: 1/4 bowl roasted peanuts
Dinner: 1-2 Tuna sandwich made with wholegrain and oat bread sandwich stuffed with tuna, tomato, lettuce and low fat mayonnaise
Post Dinner: 1/4th bowl roasted peanuts
Recipe of Tuna Sandwich
Place about 10gm tuna (either the frozen tinned ones or freshly bought from the market) in a bowl. Add to it a tsp of low fat mayo, 1/2tsp black pepper, and a pinch of salt, and mix well. Now place lettuce and tomato slices on one of the wholegrain and oat bread slices. Spread half of the tuna mix over this, and close the sandwich with another bread slice over it.
Keep in Mind
Begin the day with a glass of hot water with a few drops of lemon juice n 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
By Shikha Sharma, diet and wellness expert
workout of the day
The long stretch
Today’s stretch is an excellent way to improve the inner thigh flexibility and at the same time give an amazing rotational stretch of your back and spine. The most important thing, however, is to follow directions on one side and on the other to be observant of your body and the way you feel throughout the session.
Picture 1: Sit upright with legs stretched out as much as comfortable. In case you start rounding your lower back as if you are going to roll down back onto the floor, place the cushion under your bottom, which will help you maintain a good posture and position. Inhale and place your arms parallel to the floor. Make sure you don’t stress your shoulders.
Picture 2: Inhale, engage the core and rotate until you feel a comfortable stretch in your lower back. Place one arm down on the floor in front of the leg, with palm facing up. Exhale and relax your shoulders. Take another breath and stretch the other arm above the head, and as you exhale, stretch sideways and in as much as your flexibility allows you. You will a feel comfortable stretch on the inner thighs as well as suiting stretch in your lower back. Stay in this stretch for a count of five breaths and then change sides.
By Vesna Jacob, fitness expert and healer
Yogasana of the day
The Side Plank Pose
The side plank pose, also called the Vasisthasana, meaning ‘best’ or ‘most excellent’ in Sanskrit, is named after the famous sage Vasistha. This name originates from the idea that it’s one of the best asanas to strengthen your body, especially the arms and the spine. It tones your arms and works on cutting extra flab from your torso sides and waist. It might require a bit of balancing, so do it under supervision.
Your body facing the ground, stretch your hands out making them perpendicular to the ground. While doing so, your body will raise above the ground, eventually resting only on your palms and feet.
Keep the body straight. Now, shifting your entire weight on the left side of the body with the left palm and left feet firmly still grounded, turn your body to make it face your right side. Stretch out your free right hand upwards towards the sky. Ensure that your body is in a straight line, not bending anywhere. Stay for 30 seconds, and then come back to normal position. Now repeat with the other side.
By Juhi Garg, yoga expert
Dear HT City team, I am feeling great and much lighter. I have already lost 2.5kg. Thanks a lot for the lovely daily diets. I wish that your campaign never ends. Not only 12 weeks, I would like to follow the same throughout my life. I have been doing yoga earlier too, but it didn’t help me at all. But after following your diet, I actually lost weight.
Neha Goyal, student
This a great job by HT City! My husband regularly reads your e-paper and saves the copy of Get Healthy Delhi page for me on the desktop. So, whenever I open the system, I get to see my diet plan. Before joining this diet plan, my weight was 85kg, but I have already lost 5 kilos. Above all, the migraine tablets which I had to take at night are also not needed anymore, as the headache has also gone with the help of your yogasanas.
Geeta Chawla, homemaker
I salute HT City for taking up this significant initiative, as it has been very beneficial to me till now. I am following the diet chart and wake up early for exercise, in order to burn some extra calories.
Arun Raheja, student
Fact vs Fiction
Curd is great for the stomach but best avoided at night: True
Fact: Not just for the stomach, the lists of benefits that one derives from the regular consumption of curd or dahi are many. It’s a good source of protein, calcium, vitamins B 2 and B 12, potassium and magnesium. In addition to these benefits, the live strains of friendly bacteria present in it boosts immunity and also makes it the perfect food for maintaining gastrointestinal health.
Regular intake of two to three servings of curd is known to reduce the risk of developing blood pressure. Curd is also a boon for the weight watchers. It promotes a feeling of fullness, thus making it a great snack/drink between meals to curb hunger pangs. Interestingly, curd consumption also reduces the chances of vaginal yeast infections in women. However, it’s best to avoid consuming curd at night. The ayurvedic principles classifies foods as ‘hot’ and ‘cold’ based not on the temperature of the food, but on their metabolic effect. Based on this concept, it has been prescribed that curd (a cold food) should not be consumed at night, particularly for those who have a slow metabolism.
— Neelanjana Singh, nutritionist