Week 3 Day 4: high on health
By getting rid of everything that’s unhealthy, Delhi’s surely walking the extra mile to get fit with HT City’s Get Healthy, Delhi campaign. Can you take a break from the diet on weekends? We have our health experts answer this and more.health and fitness Updated: Sep 05, 2013 02:46 IST
Can you take a break from the diet on weekends? We have our health experts answer this and more
Q We follow the diet Monday through Friday, so on Saturday and Sunday are we free to eat unrestricted?
Sangita Bansal, US
(Sangita flew off to the US soon after the Get Healthy, Delhi campaign kicked off and is keen to still follow the regime through our e-paper)
Hi Sangita, firstly, hats off to your determination to follow our campaign, sitting thousands of miles away. As for your query, on Saturdays and Sundays, you can roughly follow the diet from any of the days from the past week, and yes, you are allowed to cheat a l’il. Say for instance a small cube of chocolate or a small portion of your favourite dish — pulao or noodles, but nothing unrestricted. Also, make sure you do not binge on sweets, maida or anything deep-fried.
Q Sometimes the Western diet has a non vegetarian recipe like chicken salad. Can there also be a vegetarian alternative for this? —Sapna Prasad
Hi Sapna, you can take paneer or tofu salad or soaked cow pea (lobhia) or chickepea salad.
Q: About 1 year back I did a similar diet, and lost about 11kgs in 3-4 months. When I stopped the diet, I gained back 1kg per week, and within two months I was back to my original weight. —Shruti Vashisht
Hi Shruti, since you have a problem of gaining weight quickly, it’s best you do not give in to unhealthy eating habits ever and stick to a healthy diet and regular workout regime — a simple plan like Get Healthy, Delhi.
(Queries answered by Shikha Sharma)
The Gomukha-asana or Cow Face pose works excellently on the shoulder blades, especially if you have a hunched back or have fat accumulated on the back. This asana also strengthens and tones the arms, thighs and hips, and improves overall posture.
* Cross your right leg over the left while sitting, taking both the feet up till the hip area. Ensure one knee is on top of the other and you are sitting comfortably on your hip bones
* Try and make your hands clasp and hold each other at your back. To do this, bend your left arm at the elbow (left elbow to point skywards) to touch the centre of your back while the right arm to be bent at the elbow (right elbow to point ground-wards) to again touch the centre of your back. Now make your hands clasp and hold each other.
* Stay in this posture for 30 seconds. Now do the same with the right elbow pointing upwards and left downwards, the left leg over the right.
* All through, the spine should be straight and erect.
By Juhi Garg, yoga expert
Push ups are one of the most comprehensive exercises which tone and strengthen the entire body. The key is to pay attention to the posture and only do as much as comfortable in the beginning, building the endurance and stamina over the period of time. Today we will do two variations of the classical push up:
1: Inhale and get into the push up position. Arms should be close together, index fingers and thumbs forming a triangle, feet should be slightly apart. Inhale and bend the elbows a little. Now focus on your hips and core area and without moving lift one hand a little bit off the ground as shown of the picture. Exhale and change hands. Repeat 5 to 10 times each side.
2: Move your hands away from each other, shoulder width apart. Inhale and bend the elbows until you feel the chest and arm muscle working. Inhale and as you exhale lift one leg off the ground without losing your balance and stability. Repeat 5 to 10 times, each leg. By Vesna Jacob, fitness expert and healer
Breakfast: 1 to 2 green moong dal cheela along with mint and coriander green chutney and a cup of tea without sugar
Mid morning: 1 mausambi (sweet lime) and 5 to 6 almonds
Lunch: Dry roasted gobhi parantha made with 30% wheat bran and 70% atta, along with a medium bowl of ghiya raita.
Evening: 1 cup green tea or a pear
Dinner: Paneer tikka with a bowl of cabbage, tomato, onion salad
Post Dinner: 1 bowl papaya
Recipe of Dry Roasted Gobhi Parantha
Knead 1/3 cup atta and make two balls. Grate half of a small sized gobhi and mix it with a pinch of salt, one chopped onion, a finely chopped green chilli, 1/2tbsp grated ginger
and a few sprigs of chopped coriander leaves. Now stuff 2tbsp of this mixture into
each of the two wheat balls
and roll out paranthas. Roast them on a griddle or tawa
without oil, and have them hot with raita.
Breakfast: 2 boiled egg whites along with 2 toasted multigrain bread
Mid Morning: A cup of green tea without sugar
Lunch: Vegetable cutlets made from potatoes, carrots and onions along with 1 bowl assorted vegetables
Evening: An apple
Dinner: Whole wheat dimsums with mushroom filling along with a bowl of chicken clear soup
Post Dinner: 1 cup green tea
Recipe of Mushroom Dimsum
Knead 1 cup atta with 1 tsp oil and water to make a tight dough. Now, chop 1 cup
button mushrooms and steam them. Drain the water and mix it with 1tbsp grated ginger and 1/2tbsp grated garlic with a pinch of salt, pepper and a few sprigs of chopped corriander. Now add a tsp of tastemaker masala to this and make small balls with the dough. Roll them into tiny thin puris, put 1 tbsp mushroom mix at the center, and seal them into small sacks. Steam them for 20 mins in a steamer and savour it hot.
KEEP IN MIND
n Begin the day with a glass of hot water with a few drops of lemon juice
n Avoid sugar or sugary fruits, including grapes, mango, banana, cheeku etc n Say no to pickles, papad and oily condiments n No curd at night n Meal timings: Breakfast: 9-10am; Mid morning: 11:30-12noon; Lunch: 1:30-2pm; Eve: 4:30-5 pm; Dinner: 7:30-8 pm; Post dinner: 9:30 pm
By Shikha Sharma, diet and wellness expert
Fact: Corn/ maize is one of the most healthy grains that form an integral part of the traditional Indian diet. Popcorn per se does not have the ability to induce weight gain. In fact, diabetics can also include popcorn in their diets as a part of their cereal or carb allowance. However, an excess of calories from any source — carbs or protein could lead to weight gain. It is therefore advisable to include popcorn as a substitute for deep-fried or refined snacks, keeping into consideration the portion size. Popcorn can also turn into an unhealthy food if trans fats/ saturated fats or other additives such as cheese are added to it.
—By Neelanjana Singh, nutritionist
First Published: Sep 04, 2013 18:16 IST