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Week 5 Day 5: Great going Delhi!

lifestyle Updated: Sep 20, 2013 02:20 IST

Hindustan Times
Highlight Story

Bhupinder Singh, 30, an airline professional from Rajouri Garden, says doing night shifts for the last 7 years had taken a toll on his fitness. “I used to live on junk, come home super tired and just sink into the bed,” he shares. Bhupinder has been following HT City’s Get Healthy, Delhi campaign, and has lost 1.5 kg. “Slow and steady will win the race,” says the guy who now jogs every evening, eats plenty of greens, and feels energised like never before.

Workout of the day

Preparation for Teaser I and II
Teaser is one of Pilates signature movements. It requires flexibility and strength. Today we will do a preparation exercise which will help you condition your body to do teaser.

Steps
Picture 1: Lie down on the mat with your legs bent and feet hip width apart. Bring arms over the head. Inhale and as you exhale engage your core muscles, move your arms and lift up your entire body all the way up to the position where arms are parallel to the thighs. Hold for the count of three and slowly lower your body. Repeat thrice.
Picture 2: Lift up one leg so both thighs are in the line with each other. Balance this position for the count of three and lower yourself down the same way you did in the previous exercise another three times. Change the legs and repeat all the steps. In case your back feels strained, place cushion under your bottom.

By Vesna Jacob, fitness expert and healer

Yogasana of the day

Leg-Lifts
Also called the urdhva-prasarita-pada-asana, it helps reduce belly fat and tone up your thighs.

Steps
* Lie on your back with your hands placed by the side of your body.
* Raise your legs up to a 45 degree angle. Slowly bring it back to the ground.
* Don’t bend the knees. Your feet shouldn’t touch the ground. Keep them up in the air.
* Take it up again till 45 degrees. Repeat the up and down motion 10-15 times.

By Juhi Garg, yoga expert

Diet for today

Indian
Breakfast: 1 bowl veg poha which includes peanuts,onion and tomato along with a cup tea without sugar
Mid morning: A cup of green tea along with 5 to 6 almonds
Lunch: 1 to 2 regular roti without ghee along with 1 medium bowl malka masoor dal and a medium bowl of tinde ki subzi
Evening: A glass of buttermilk along with a bowl of roasted murmura chat made from sev, onion, cucumber, peanuts, and chilli
Dinner: 1 bowl masoor dal along with a bowl of salad which includes chopped cucumber, tomato, onion and lettuce
Post dinner: A cup of green tea

Recipe of Malka Masoor daal
Soak 1/2 cup lentils in boiling water, cook for five minutes uncovered, then turn the heat down and cover, and cook for 15 minutes. Add 1/2 tsp salt, 1/2 tbsp ginger paste, 1 green chilli chopped, 1/4 tsp coriander powder, 1/4 tsp cumin powder and 1/4 tsp turmeric. Cook for ten more minutes until lentils are soft. Remove from heat and keep aside. In a small pan, heat 1/2 tbsp oil. Add few mustard seeds. When they pop, add 1 dried red chili and a pinch of asafoetida. Pour the cooked dal into the pan. Turn off heat and let it settle. Sprinkle freshly chopped coriander and enjoy!

Western
Breakfast: 1 bowl broken wheat cereal with milk
Mid morning: A cup of green tea without sugar
Lunch: 1 to 2 eggs and lettuce sandwich made with oat bread
mustard sauce, mayonnaise and seasoning
Evening: A bowl full diced papaya
Dinner: A bowl of veg porridge which includes beans,onions and tomatoes
Post dinner: A cup of green tea without sugar

Recipe of egg and lettuce sandwich
Take 3 finely chopped hard boiled eggs in a bowl, 1 tbsp mayonnaise, 1/2 tbsp mustard sauce, a pinch of salt and pepper, and mix it well. Place lettuce on an oat bread slice and put the egg mix onto it. Savour your crunchy sandwich!

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. 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

Fact vs fiction

Vegetarians don’t get adequate protein in their diets: False

Fact: There are plenty of protein options available for vegetarians to meet the daily protein requirement. An average individual only requires approximately one gram of protein per kg of body weight to meet the daily protein requirement intake. Extra protein gets stored as fat in the body.Your daily protein requirement can be met with the available vegetarian protein sources like yogurt, cottage cheese, nuts, lentils, beans etc. Best way to add protein in your diet is mix different protein sources in your food to have a variety of items to meet the daily requirement.

Prachi Agarwal, fitness expert