Week 2 Day 2: The city’s getting fitter
We are flooded with mails, calls and messages from readers who have embraced the 12-week diet and workout plan, and are sharing their success stories. Where do you stand on the health-o-meter?lifestyle Updated: Aug 27, 2013 02:32 IST
We are flooded with mails, calls and messages from readers who have embraced the 12-week diet and workout plan, and are sharing their success stories. Where do you stand on the health-o-meter?
Hello readers and fans of Get Healthy, Delhi! Today, we have our health experts sort out some of your health dilemmas
Q Hey, I want to know if I can mix the Western and the Indian meals — like if I have a Western breakfast, can I follow it with an Indian lunch or do I have to stick to one type of cuisine only? —Nikhil Bhandari
No Nikhil, you cannot mix the Indian and the Western meals on a particular day. The diet for each type — Indian and Western — has been formulated by distributing the calorie content. Eg: A heavy breakfast and then a light lunch or vice-versa. However, if you wish, you can follow the Indian and the Western diet plan on alternate days.
Q Hi, I am following your diet schedule since day 1. My husband is a doctor. He is all praise for this health plan. Confused about one thing — can my seven-year-old daughter also follow the diet? —Anuja
No Anuja, your daughter can’t follow these plans as nutritional needs for children are entirely different from that of adults. This is a weight loss diet plan, whereas growing children require a good amount of proteins along with proper incorporation of carbs and fats.
Q What is the time for dinner and how much oil is required in cooking vegetables? —Kritika Arora
Kritika, try to finish your dinner by 7:30-8pm. The per day consumption of fat should be 1-2 tsp.
Q Can the diet that’s be followed by a lactating mother? — Deepal
No Deepal, you shouldn’t follow this weight management diet right now. You can do so after 4-5 months of lactation. Of course, you can have the healthy recipes given in the plan and also the variety of cereals and pulses.
Q I am suffering from hypothyroid but I am on medication and its under control. I am taking 25 micro of thyronorm. Will this regime help me? — Kavita
Yes Kavita, you can follow this regime. Just avoid the brassica family vegetables like broccoli, cabbage,cauliflower and also have less of soya/tofu.
Q I am a working girl and prefer to have my dinner at office around 8pm. So is it fine if I eat whatever vegetable is being cooked there or should I eat only the ones that is mentioned in the diet chart? Also, a few months back while working out, I hurt myself causing a hamstring pull in my left knee. Now the knee hurts when I exercise. Should I keep doing the daily exercises you’ve suggested?—Jaskirat Kaur
Jaskirat, you can eat any vegetable of your choice but try to avoid the starchy ones like potatoes, arbi, jackfruits, sweet potatoes and turnip. As for the working out, go slow, do not push yourself over the point of discomfort, and take as many break as you may need.
(Queries answered by diet and wellness expert Shikha Sharma, and fitness expert and healer Vesna Jacob)
Diet for today
Breakfast: 1 bowl veg upma with green chutney, and tea or coffee without sugar
Mid Morning: 1 cup green tea with 5-6 almonds
Lunch: 2 chapatis (made with 1/2 portion kalachana atta and 1/2 portion wheat atta) with 1 bowl mushroom curry, a bowl of tomato and onion salad and cucumber raita
Evening: 1 glass lemon water and 1 pear fruit
Dinner: 1 chapati with a bowl of soya nuggets subzi, cabbage, tomato,onion salad
Post Dinner: A cup of green tea
Recipe of upma
Soak 1tbsp urad and chana dal for 15mins. Steam a cup of chopped carrots and green. In a pan, heat 1/2 tsp low cal refined oil. Add a few curry leaves and mustard seeds. Reduce the flame and add 1 small chopped onion. When onions are tender, add 1/2 cup sooji (rawa) and cook for 2 minutes. Now add the veggies, add 1 cup water and cook for about 3-4 minutes till the entire water is absorbed. Your upma is ready.
Breakfast: 1 bowl muesli flakes with skim milk
Mid Morning: A cup of green tea and a cup of fresh fruit (papaya)
Lunch: 1-2 multigrain bread vegetable sandwich with sliced tomato, olives, shredded cabbage) with 1 bowl salad of lettuce and tomatoes
Evening: 1 cup green tea and 1/2 bowl pomegranate
Dinner: 200gm paneer or cottage cheese, grilled with 1 diced capsicum, sliced tomatoes and spring onions
Post Dinner: 1/4th bowl roasted peanuts
Recipe of grilled cottage cheese
Make a thick paste marinade of coriander leaves, green chillies, salt, lemon juice and chaat masala. Cut paneer into cubes, and marinate in the paste for 30mins. Now put paneer, diced tomatoes and capsicum alternately into skewers and for about
5 minutes, and enjoy hot.
Keep in Mind
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) n Say no to pickles, papad and oily condiments n No curd at night n Have 2 glasses of water before lunch, 2 between 2-4pm and 1 before bedtime
Workout of the day
Abs With a Ball
As we mentioned yesterday, this week we will shift our attention to the center of our body — the core area. You must tone it down to get those washboard abs. Using small props is a great way to activate your abdominal muscles while keeping your back safe. Take a medium size exercising ball (children’s play ball, the sturdier kind will do).
Place the ball under your lower back so that you can feel the tension in your abdominal area while the lower back is supported. Raise your hips just a little bit so that the bottom is still touching the floor, but there is no weight on it. Inhale, open up your arms and let your body be supported by the ball.
Next, as you exhale, close the arms and reach forward as much as comfortable without losing the connection with the ball. Make sure that there is no ‘bouncing’. The movements are slow and controlled with the focus on the core area. Repeat 15 to 20 times.
This is your basic position, you can make many more exercises from this position. For example, reach towards your heels, alternating between two sides, or interlock your fingers on the base of your head and do little twists side to side. — By Vesna Jacob, fitness expert and healer
Yogasana of the day
Uttanasana or the intense stretch pose, also known as the Standing Forward Bend pose, works on your entire back, stretching your leg and thigh muscles. This pose is quite achievable but takes some amount of practice and consistency, so don’t try and imitate the picture at first go itself, it could lead to injury.
Stand straight with hands up in the air. Bend forward from the hip joints, not from the waist.
With your knees straight, bring your palms or finger tips to the ground slightly in front of or beside your feet. If you find it very tough, come down enough to hold your feet by the ankles with your hands. Go slow, don’t overstretch. Come down to a level that is comfortable.
Keep your head as close to your knees as possible. Stay in this pose for 30 seconds, and repeat once more.
By Juhi Garg, yoga expert
Fact vs Fiction
All brown breads are healthy: False
Fact: Multigrain and whole wheat breads are certainly good but only if you actually get your hands on them. Most brown breads available in super markets are not made of 100% whole grains. They are made of the regular refined flour (maida) with dyes that give them the deceiving appearance of whole grain.So, always check the label to see that the first ingredient listed is either whole wheat (atta) or whole meal flour. Do not buy if only wheat flour or refined wheat flour is mentioned and whole wheat flour is mentioned as the fourth or fifth ingredient. Also, if the label says, ‘enriched’ flour, remember, it’s nothing but maida. The presence of caramel as an ingredient on the label also indicates bread colouring. On the label, check for less than 401mg sodium, 1gm saturated fat and 4gm fibre per 2 slice serving. — By Neelanjana Singh, nutritionist