Do it like Delhi

We salute the city’s resolve to get fit! It’s been a week since we launched our definitive health plan — Get Healthy, Delhi, and the pledge is only getting stronger!

health and fitness Updated: Aug 27, 2013 10:17 IST
Hindustan Times
STAY FIT,healthy diet,yogasana

Delhi, your spirit is incredible! It’s the second week of HT City’s Get Healthy, Delhi campaign, and the city has joined us with great enthusiasm. Hundreds are sharing with us everyday how they are working their way to a healthier life. The Sens from CR Park have ditched their double egg mutton rolls snack for grilled fish. And the Rahejas from Hauz Khas are cutting down calories while eating out, sticking to roasted food instead of deep fried.

Last week, you also met the Daryanis from Gurgaon and the Singhs from Rohini, the couples who are sweating it out to win our first face-off. There’s no end to mails wishing them luck, and of course, loads of health. So people, keep your spirits high, get set for a healthier, happier week ahead, and loads of excitement to follow.

Yogasana of the day
Utkakat asana (chair pose)
To perfect this asana, think as if you are sitting on an invisible chair. This asana is a great start to your week. The name comes from the Sanskrit words ‘utkata’, meaning wild, frightening, intense, and ‘asana’ meaning posture or seat. This asana brings in balance and stability, works on the shoulders and chest, helps in weight loss, especially in the thigh area. It is also good to get rid of arm flab.

Stand straight and raise your hands.
Bending your knees, make your upper body tilt towards the front.
Keep your back straight. Imagine that you are sitting on a chair.
Try and sit as low as possible. Try and be in this pose for 20-30 seconds.
By Juhi Garg, Yoga expert

Workout of the day
Opposite Arm Opposite Leg
This week, we shift our attention to the centre of our body, which is called the core area. You need to tone it down for those washboard abs you have always wanted to flaunt. Strong core area will also help you maintain a good posture and sort out back problems.

Lie down flat on the ground with one knee bent and stretch out the other leg.
Stretch out the opposite arm over the head. Keep the core area tight and engaged. Inhale.
As you exhale, raise your arm and the opposite leg all the way up as long as your flexibility allows you.
Do not arch your back as you initiate the movement. Once in the highest position, don’t lift your hips off the floor.
Maintain good posture. Repeat 10 to 15 times each side.
By Vesna Jacob, fitness expert and healer

Week 2; Day 1: Diet for today

Breakfast: 1 bowl veg daliya (include beans, ghiya, onion), a cup of tea without sugar

Mid Morning: A cup of green tea with 5 to 6 almonds

Lunch: 2 rotis (without oil or ghee) with 1 small bowl paneer (made with double toned milk) and 1 bowl vegetable (bhindi)

Evening: A bowl of bhel puri, a cup of green tea

Dinner: 1 roti (without oil or ghee) with 1 bowl veg (tori) and a bowl of salad (cucumber, tomato, onion)

Post Dinner: A cup of green tea

Recipe of paneer subzi
In a pan add olive oil, zeera, star anise, and ginger-garlic paste. Add the diced capsicum. Saute for 1 minute. Add tomato puree. Add salt, garam masala and sugar. Cook till it leaves oil on the sides. Add milk. Mix well. Add the paneer cubes. Let it cook for 2 minutes on low flame. Do not overcook the milk as it can curdle. Garnish with coriander leaves and serve.

Breakfast: 1 bowl low fat milk along with whole wheat porridge with 1tsp brown sugar and 1fruit (pear)

Mid Morning: A cup of green tea without sugar

Lunch: 3 pcs chicken satay with a medium bowl of steamed rice

Evening: Protein bar

Dinner: 1 bowl fruit salad (apple, pomegranate, pineapple), 1 medium bowl oats and milk with 1 tsp brown sugar.

Post Dinner: 1/4th bowl roasted peanuts

Recipe of chicken satay
In a mixing bowl, combine peanut butter, soy sauce, lime juice, brown sugar, curry powder, garlic and hot pepper sauce. Place the chicken breasts in the marinade and refrigerate. Let the chicken marinate at least 2 hours, overnight. Preheat a grill to high heat. Weave the chicken onto skewers, then grill for 5 minutes both the sides.

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

Don’t skip meals and always try to have your meals on time

(By Shikha Sharma, diet and wellness expert.)

First Published: Aug 25, 2013 16:23 IST