Contributed by Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital Yeshwanthpur
While it’s been almost more than a month of lethargic days of lockdown in India. Staying at home all day with lack of physical activity and exercise, too much of snacking and enjoying variety of special dishes cooked at home. Finally unwinding the day watching TV late night.
So, time is up to get back to normal routine burning some calories consumed, shaping up the body making it fit and healthy. Exercising regularly is important to prevent body stiffness, back pain and neck pain. So, taking out 30 min of time for exercise is as important as healthy eating.
There are exercises which can be done at home to tone the muscles, burn some calories and reduce weight. The exercise can be split into four major categories:
So, what are the changes to be done in the eating habits:
Include carbs like banana, sweet potato before work out to give instant energy and induce good sources of carbs like avocado, corns, paneer, yogurt, dates, raisins, oats etc
Include egg whites, chicken (in the form of steamed, boiled, grilled or soups), lentils and dal, nuts (almond and walnuts), milk and milk products (paneer and a slice of cheese occasionally)
A healthy lifestyle keeps your body fit.
Basic meal plan where one can follow with good workout.
SUNRISE: 6:00am start your day with warm water 1 glass
+ 4 almond (presoaked and de skinned) and 10 raisins
6:30 am A banana before work out for instant energy
Work out from 7 am to 8 am
BREAKFAST: 8:30 am
Healthy breakfast – Egg whites 2 number (In any form boiled, omelet, scrambles, poached) – with any home cooked high protein breakfast like
Pesaratu or moong ka chilla Dosa or Dhokla
Or Porridge (Oats / Dalia) 1cup
With a glass of smoothie or milkshake like Avocado, Banana, muskmelon, mango no added sugar.
MIDMORNING: 11:00-11:30 am Buttermilk / Vegetable juice (Cucumber mint) / tender coconut water/ lemonade freshly prepared + 2 walnuts.
LUNCH: 1:00 – 1:30 pm
Chapathi 2 medium
Or Broken wheat (Dahlia) 1cup Or Millet Rice 1cup (Kichidi / Pulao / Besibela bath)
With dal 1cup (whole dal/soyabean/rajma/chole/soya-paneer)/ vegetables 2 cup (one green leafy vegetable), salad ½ cup, curds ½ cup
MID AFTERNOON: 3:00 – 3:30 pm
To avoid sweet tooth post lunch, include – Cut Fruit- 100gm / A glass of smoothie or milkshake like Avocado, Banana, muskmelon, mango no added sugar.
SUNSET: 5:30-6:30 pm Vegetable Soup 1 cup / Boiled Sprouts ½ cup / Boiled egg white 2 in no./ Chicken soup
DINNER: 8:00-8:30 pm Chapathi Or Multigrain (wheat, ragi,jowar,Millets) dosa 2 medium+ Dhal ½ cup + Vegetable 1 cup + Salad ½ cup.
Or Porridge (Oats / Dalia) 1cup
Or Soups 1 cup
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