Week 5 Recap: everyone’s fighting fit! | lifestyle | Hindustan Times
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Week 5 Recap: everyone’s fighting fit!

This week, residents of Defence Colony and Green Park gear up to blast their bulges. And guess what, their collective weight turns out be exactly the same! Let’s see which team sheds more kilos

lifestyle Updated: Sep 21, 2013 02:20 IST

Defence Colony
A style conscious bunch, with yummy mummies who love to workout in fancy gymwear and hot daddies with oodles of stamina, this team is all set to get healthier. “We plan on sticking to the diet even after the challenge finishes. Our spa has even organised a get healthy Defence Colony initiative, inspired by the HT City health campaign,” says Ritika Sachdev, owner of Aura Heritage Spa. She rounded up her friends and fellow health enthusiasts in all shapes, sizes and ages to take part in our face-off. And by the looks of it, this team seems to be taking the diet super seriously, courtesy the strict eye of entrepreneur Gundeep Sachdev, who was seen disapproving the intake of packaged juices as ‘unhealthy’ during the photoshoot. A driven bunch of management professionals and entrepreneurs, this team is all set to one up the rival team with their frequent gym sessions.

Green park
High on energy and adrenalin, the team from Green Park is determined to ace the face-off challenge. “We have been discussing the HT City Get Healthy campaign during our morning walks and finally decided to get together to take some concrete steps to get fitter,” says Shivam Chabra, a marketing whiz who otherwise spends time sweating off extra calories in the sauna. The strength of this team seems to be the cheerful web designer Alexandra Stratis, who flaunts flawless yoga and aerobic moves. With deft instructions and simple routines, she helps the team work off their binge eating and get fitter. The presence of physiotherapist Dr Avis Tayal in their team also helps them stretch right and get some healthy, helpful dos’ and don’ts. Swearing off late nights, erratic meal timings the team has now latched on to fresh fruits, exercise routines, as well as regular stretching routines, to ease away the work-related tension. This team is all set to ace the face-off challenge with their infectious energy and enthusiasm.

Kudos to your spirit, Delhi! Just eleven days ago, we asked readers to go online and take our health pledge, and over 2 lakh people have already joined HT City’s Get Healthy Delhi campaign and are living a changed life. So, don’t wait, quickly log on to www.gethealthydelhi.com and subscribe to our personalised health mailers.

Missed any of our Get Healthy, Delhi pages? Here’s a quick recap of the diet for Week 5 of HT City’s 12-week definitive health plan

Day 1

Breakfast: 1 regular roti stuffed with onion along with mint-coriander chutney and a cup of tea without sugar
Mid morning: 1 pear and 5 to 6 almonds
Lunch: 1 roti without ghee along with a bowl of cooked yellow moong dal, 1 bowl bhindi subzi and 1/2 bowl curd Evening: 1 bowl fruit chat made with pear, apple, cucumber and lemon juice sprinkled on it
Dinner: 1 yellow moong dal cheela made in olive oil and a medium bowl of peas and mushroom subzi
Post dinner: 1 cup green tea

Breakfast: 1 bowl oats with milk and apple.
Mid morning: 1/2 bowl pomegranate
Lunch: 1 bowl chicken and veg risotto.
Evening: A cup of black tea or black coffee or green tea.
Dinner: 1 bowl whole-wheat pasta with vegetables, such as capsicum, olives and pickled tomatoes.
Post dinner: 1 cup green tea

Day 2

Breakfast: 1 bowl dalia with skimmed milk and an apple
Mid morning: 1 cup green tea with 5-6 almonds
Lunch: 2-3 rice idlis with a little mint-coriander chutney
Evening: 1 glass lemon water and a small bowl of roasted murmura with chopped cucumber, tomato and onion
Dinner: 100-150gm paneer tikka with capsicum, tomato and onion
Post dinner: 1 bowl papaya

Breakfast: 1 bowl fruit and bran cereal with skim milk
Mid morning: A cup of green tea or black tea or black coffee
Lunch: 1 bowl boiled mixed veggies with 1 bowl brown rice
Evening: 1/4 bowl roasted peanuts
Dinner: 1-2 tuna sandwich made with wholegrain and oat bread sandwich stuffed with tuna, tomato, lettuce
Post Dinner: 1/4th bowl roasted peanuts

Day 3

Breakfast: 1 bowl veg upma, , along with a cup of tea without sugar
Mid morning: 1 mausambi Lunch: 1 to 2 regular roti stuffed with chana dal, along with a medium bowl raita made with cucumber
Evening: 1 medium bowl mushroom soup, with multigrain toast
Dinner: 1 bowl moong dal khichri
Post dinner: 1 bowl chopped papaya

Breakfast: 1 medium bowl oat flakes with skimmed milk
Mid morning: 1 pear along with a of cup green tea
Lunch: 1 bowl broccoli and fried garlic in soya ginger.
Evening: A cup of black tea along with almonds peanuts.
Dinner: Chicken soup with a and 1 medium bowl salad.
Post dinner: 1 cup green tea

Day 4

Breakfast: 1 cheela with mint coriander chutney, along with a cup of tea without sugar
Mid morning: 1 apple with 5-6 almonds
Lunch: Roti without ghee, along with a bowl of soya keema and a bowl of curd
Evening: A cup of green tea and roasted chana
Dinner: Soya nuggets subzi with a bowl of anar and salad
Post dinner: 1 bowl diced papaya

Breakfast: Baked beans with 2 multigrain toast and a glass of diluted orange juice
Mid morning: A cup of green tea without sugar
Lunch: 2 grilled chicken breast fillet along with stir fried vegetables.
Evening: Roasted peanuts along with 1 glass of lemon juice
Dinner: A bowl of mushroom soup and tofu salad that includes cabbage and tomatoes
Post Dinner: A cup of green tea

Day 5

Breakfast: 1 bowl veg poha which includes peanuts, onion and tomato along with a cup tea without sugar
Mid morning: A cup of green tea along with 5 to 6 almonds
Lunch: 1-2 regular roti without ghee along with 1 medium bowl malka masoor dal and a medium bowl of tinde ki subzi
Evening: A glass of buttermilk along with a bowl of roasted murmura chat made from sev, onion, cucumber, peanuts, and chilli
Dinner: 1 bowl masoor dal along with a bowl of salad lettuce
Post dinner: A cup of green tea

Breakfast: 1 bowl broken wheat cereal with milk
Mid morning: A cup of green tea without sugar
Lunch: 1 to 2 eggs and lettuce sandwich made with oat bread mustard sauce, mayonnaise and seasoning
Evening: A bowl full diced papaya
Dinner: A bowl of veg porridge which includes beans,onions and tomatoes
Post dinner: A cup of green tea without sugar

Follow us on www.facebook.com/htilovedelhi. To take part in our face-offs, send in your entries at gethealthydelhi@gmail.com along with your name, age, address, mobile number, a photograph, and a few lines explaining why you want to take up the challenge

What to stock up for Week 6.

Green moong dal, olive oil, almonds, oat bran, wheat flour, murmura, yellow moong dal, kala chana sprouts, roasted chana,lobia, coconut water, paneer, buttermilk, soya granules, rajma, oat bread, whole wheat pasta, chicken, wheat porridge, milk, brown sugar, peanuts, fish, brown rice, broccoli, tofu, curd, muesli, whole wheat noodles, besan.
Vegetables like cauliflower, tomato, cucumber, lemon, onion, ghiya, beans, lettuce, bhindi, cabbage, capsicum, spring onion, mushroom, potato, broccoli, carrot, beetroot, garlic, palak, bell peppers, olives.
Fruits like pear, papaya, lemon, apple, pineapple, anar.

Mind over Matter

5 ways to live healthy
Sri Sri Ravi Shankar
Even simple things can do wonders for the quality of our life. Here’s how:

1. Know about yourself
We need to know a little bit about the layers of our existence — body, breath, mind, intellect, memory,
ego and the self. It helps one to live in the moment, and cope with life. Take a week off every year, like one takes a car for servicing. During that time, align oneself with nature,
wake up with the sunrise, practice yoga, eat proper food and spend some time creatively, like singing.

2. Make meditation a part of life
Meditation gives one a deep rest. The deeper one is able to rest, more dynamic will one be in activity. For holistic health, meditation is the key. Meditation is a mind without agitation, hesitation and anticipation and a mind which is in the present moment.

3. Learn about breath
Breathing is life. Yet neither at school nor at home, have we been taught its importance. If we can understand the power of the breath, we can have a say over our thoughts, our feelings. We can control anger and negative moods.

4. Eat right
For a healthy body and to control our emotions, thoughts and actions, we need to observe what we eat. It is said ‘Jaisa ann waisa mann’ (As is the food, so is the mind). The kind of food we eat has an impact on our body and mind. Fresh food, fruits and some vegetables have more prana (life force energy), and frozen and canned food has very little prana. Fresh food brings ideal nourishment, promotes vigour, vitality, endurance and longevity.

5. Make time for yourself
Everyday, we are engaged in gathering information and we do not take out time for ourselves — to think and reflect. Few quiet moments are the source of creativity. Silence heals and rejuvenates and gives one depth and stability. Some time during the day, sit for a few minutes, get into the cave of your heart, eyes closed, and kick the world away like a ball.

Sri Sri is a spiritual leader and founder of the Art of Living Foundation