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HindustanTimes Thu,17 Apr 2014

Week 6 Day 3: inspire kids to eat healthy

Hindustan Times  New Delhi, September 24, 2013
First Published: 17:37 IST(24/9/2013) | Last Updated: 17:42 IST(24/9/2013)

Motivated by Get Healthy, Delhi campaign, parents have written to us and shared how they are encouraging kids to eat healthier meals 

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workoutoftheday

Boxing
Did you know that boxing is an excellent way to shape up your body and burn a lot of calories? You do not need any fancy equipment for this workout, but as your strength increases you may use small weights in your hands.


Steps
1: Your basic stance is feet hip width apart, hands up, right in front of your face as if you are protecting it from an invisible opponent. Get on the balls of your feet, and shift your weight from one foot to another. Move like this without a break for 2 minutes.
2: Step forward with your right leg, bring it back into the starting position, keep moving front and back for 2 minutes and then do the same with your left leg. To add variation, step forward with your right leg and make a punching movement with your left arm. Do this for 2 minutes, change sides and repeat all the steps on the other side. By Vesna Jacob, fitness expert and healer

yogasanaoftheday

Rotating triangle

Parivritta Trikona-asana precisely means revolving triangle and is a variation of the triangle pose, that we had shown earlier. Coupled with other asanas, it helps in weight reduction. It also works on mass on the back, shoulders, waist and thighs.


Steps
*  Stand with your feet comfortably apart and arms stretched out, parallel to the ground. 
* Turn your right foot to 90 degree angle and left foot to 45 degree.
* Turn your waist and get the left hand to hold the right ankle. The right hand goes up straight in the air. Turn your face to look at it. 
* Return to neutral position.
Repeat the technique with right hand on the left ankle and left arm in the air,  left foot turned out at 90 degree angle. Repeat the set twice.
 By Juhi Garg, yoga expert

dietfortoday

INDIAN
Breakfast: 1 bowl dalia with toned milk and 1 tsp brown sugar in it
Mid Morning: 1 pear and 5-6 almonds
Lunch: 1-2 oat bran roti  along with a bowl of  lobia curry and salad made with tomato, carrot, cucumber.
Evening: Coconut water with 1/2 bowl roasted chana
Dinner: 1 bran roti and  1 bowl mix vegetable and salad of cucumber,tomato,onion
Post Dinner: A small bowl of papaya

Recipe of lobia curry
In a pan, take 4 cup water, and add 1/2 cup soaked lobia, salt to taste, 1 tsp coriander powder, 1 tsp cumin powder and 1/2 tsp turmeric powder. Simmer until beans are  tender. Heat 1 tsp oil in a deep saucepan. Add 1 small chopped onion, 1 clove of garlic, chopped , 1 tsp ginger paste and 1/2tsp cumin and 1 tsp bhuna masala. Fry and add tomato. Cook and add lobia. Continue to simmer, uncovered, until lobia is soft, but not completely dissolved. Keep the mixture soupy. Enjoy with roti.

WESTERN
Breakfast: Vegetable cutlet made with mashed potato, bread crumbs and beans in it along with a cup of tea or coffee without sugar
Mid Morning: 1 pear and a cup of green tea
Lunch: 1 bowl brown rice which includes broccoli, tofu and seasame seeds
Evening: a cup of black tea and 1/2 bowl roasted peanuts
Dinner: 4-5 whole wheat spinach dimsums along with a bowl of  lemon coriander soup
Post Dinner: 1 cup green tea

Recipe of brown rice with broccoli and tofu
Soak 1/2 cup brown rice in 1 cup water. In a pan with heat water till it boils. Add soaked rice and cook till done. Strain the excess water and let rice cool. In a pan, heat 1 tbsp olive oil . Add 1 tsp chopped garlic, 1 tsp chopped ginger, and stir-fry . Add 1/2 of 1 broccoli, cut into small dices, and stir. Add 100 gm diced tofu and 1/2 tsp sesame seeds . Stir-fry for 1 minute. Pour  1 tsp soy sauce, and handfull of peanuts. Add the pre-cooked rice,  toss well and serve piping hot.

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) n 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


factvsfiction

Organic salad is healthier: FALSE

Fact: If we are talking about nutrients, freshness is more important in a salad, than an "organic" tag. Every day after being picked, vegetables tend to lose their nutrients due to exposure to heat and light. A lettuce picked yesterday would have more nutrients as compared to the lettuce picked up a week ago. So what you should pick up is the freshest of veggies, rather than obsessing over organic.


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