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Quick Step and Side Kick
This is one of my favourite exercises which trains your muscles to respond quickly and is widely used as part of a professional athlete’s training. With small modifications, we can use it as a part of our ‘at home shape up’ routine. Start slowly and build speed over a period of time.
1: Stand in the athletic stance where knees are soft, bottom slightly pushed back. The weight is on the balls of the feet, elbows are bent and arms are close to the body. Inhale, then dip down by bending your knees and start doing quick steps — moving your feet as quickly as you can not very far from the ground. Repeat in intervals of 15 to 30 seconds at a fast pace, then 10 to 15 seconds at a slow pace. Do 8 sets. The basic stance includes having hands up right in front of your face as if you are protecting it from an invisible opponent.
2: To make this exercise more challenging, execute sidekicks. Shift your entire weight onto one leg and lift other leg off the ground and imagine you are kicking a bag with your upper leg. Go back for 30 seconds and then execute sidekicks with the other leg. This is one set, repeat 4-8 times. By Vesna Jacob, fitness expert and healer
Utthita Parshva-kona-asana means extended side-angle pose. This is great for your waist, to combat love handles and for thighs and legs
* Stand with your feet wide apart
* Now stretched out your hands parallel to the ground, by the side of the body
* Bend your right knee so as to get your right thigh at a ninety degree angle
* Get your right palm to touch and be flat on the ground by the side of the right ankle.
* The left arm goes over the ear pointing straight, you should be looking upwards.
* Stay for 30 seconds. Now do the same with the left side.
* Repeat once more.
By Juhi Garg, yoga expert
Breakfast: 1-2 besan cheela stuffed with onion, tomato and a little paneer along with mint chutney and a cup of tea
Mid-Morning: A cup of green tea and 5-6 almonds
Lunch: 2 missi roti (1/3rd besan + 1/3rd oat bran +1/3rd wheat flour) along with a medium bowl of palak mushroom
Evening: 1/2 bowl roasted peanuts and a cup of green tea
Dinner: A bowl of 100-150 gms paneer with capsicum and bell peppers and fruits (which include pineapple and anar) Post dinner: A bowl of diced papaya
Recipe of palak mushroom
Blanch 150gms palak. Make a puree along with 1 onion, 3 cloves of garlic, 5 cm ginger and a green chilli. Heat 2 tbsp oil in a pan. Add 1 chopped onion, fry till golden. Add 1 chopped tomato, 100gms button mushrooms and fry till the oil separates. Add 1/2 tsp turmeric powder, 1 tsp garam masala powder and 1/2 tsp red chilli powder, stir. Now, add the palak puree, 1 cup water, 1/2 tsp salt and simmer. Cook the gravy till it thickens a bit. Enjoy with roti!
Breakfast: 1 bowl muesli with milk and 1 tsp brown sugar along with a pear
Mid-Morning: A cup of green tea without sugar
Lunch: A bowl of whole wheat noodles along with a bowl of stir -fried vegetables in soya sauce
Evening: 1 bowl diced papaya
Dinner: A bowl of veg noodle soup and 100-150 gm tofu, grilled or roasted
Post Dinner: 1 cup green tea
Recipe of whole wheat noodles
Chop 1/2 onion, dice 1 carrot, 1/2 of a red bell pepper, 1/2 of a yellow bell pepper, and chop 80 gm spinach, keep aside. Bring a pot of water to boil, add salt, 1/2 pound whole wheat noodles and cook until tender. In a large pan, heat 1 tbsp olive oil. Add onion, carrot, bell peppers, spinach, and stir-fry for a few minutes. Add ginger, 2 cloves of chopped garlic. Add 1/2 tsp salt, 1/4 tsp pepper, 1 tsp soy sauce and 1 tsp vinegar, toss well. Enjoy it with a bowl of
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
By Shikha Sharma, diet and wellness expert
Instant noodles can never be nutritious: FALSE
Fact: We all are big fans of two-minute noodles with our hectic timelines and odd working hours, but many of us still think twice before indulging in it. But, we can strike a balance by adding nutrition and moderating the frequency of intake. If you mix instant noodles with cabbage, carrot, capsicum and spring onion, it improves the nutritional value and can be quite a healthy snack. You can also top it up with egg (boiled or half-fried). This is also a smart way to make your kid’s diet tasty yet healthy.
Neelanjana Singh, nutritionist