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Fitness Plan day 131: Meditate for atleast an hour before going to sleep

Start your day with washing your face and hit the sack by meditating for a fit and healthy life.

You have been getting up in the morning, going for a walk and getting the dose of vitamin D. So what s more you can do for a healthy life? Well, it s still not done because there s more to do than what you have been doing. Be it washing your face the first thing in the morning or meditating before you hit the sack, here are few habits you must inculcate in your daily routine for a fit and healthy life. This is what day 131 of the fitness plan is all about!

Morning

Devotee few minutes of your morning time to cleaning your face and see the difference! Washing the face not only helps you to kick-start your day but also removes the toxins, oil and dirt accumulated over the night. This doesn t mean that you miss the night time cleaning as day-time cleansing is as important as night-time cleansing. So, splash cold water on the face the first thing in the morning before you start your day. Here s more on why it is necessary to wash the face in the morning.

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Healthy recipes

Breakfast

Go the healthy way with this tasty and easy-to-make vegetable masala idli. Made from dalia, it also packs the nutrients of various vegetables like capsicum and spring onions to up the health quotient. If you are planning to lose weight to eat healthy to lower your cholesterol or blood glucose, this is a perfect breakfast recipe you must try.

Lunch

What can be more appetizing than a mix of spices and chicken, which is cooked in the Lebanese style? With a cooking time of mere five minutes, your lunch will be ready. So when pressed for time, this recipe might come to your rescue. For the best experience, serve it hot with garlic sauce and pita bread. Here is the detailed recipe of harissa chicken shashlik.

Snacks

If you are bored with Indian snacks and are craving for a spicy yet filling snack to make your day, then ragi nachos recipe with healthy cream sauce is the best bet! Unlike commonly available snacks, which are fried, nachos are baked and can go well with any blend of beans, olives, cheese, cream sauce or salad. So what are you waiting for? Get started with this quick recipe for ragi nachos recipe with healthy cream sauce.

Dinner

Risotto is high in calories, thanks to the cheese content. However, making a few switches here and there, you can enjoy this delicious recipe without any guilt. Packed with the wellness of arborio rice and loads of vegetables, it fills your stomach for sure. If you are wondering about the taste, the two teaspoons of cheese add up to it. Here is how to prepare oil-free brown rice risotto.

Exercises

At home

Who doesn t like flat abs? And when you can get them without hitting the gym and at the comfort of your home, no one can afford to miss it. So here we bring you few expert exercises that you can do at home to get washboard abs can't miss it. Focussing on your core strength, these simple exercises can also be performed by beginners. Watch the video for 7 at-home exercises for killer abs.

Gym

Have you ever tried doing barbell curl for toned biceps? A weight training exercise, it focuses on the core muscles of the arm and helps you to tone your biceps, triceps and forearms. If you are doing it for the first time, do it under your trainer s guidance. Here more on biceps curl.

Yoga

If getting rid of that extra flab from your arms and hips is your goal, then trying sahaja purvottanasana or upward table pose might help. It not only stretches the shoulders, chest and spine but also helps you to counteract slouching caused due to sitting in the wrong posture for long. It also acts as a great stress buster pose. Here is a step-by-step guide to doing sahaja purvottanasana at home.

Sleep Well Tip

Meditation, when done in the morning or at night, can provide numerous health benefits. And one of the key reasons why you should consider meditating before hitting bed is that it not only clams your mind and body but also induces sleep by stimulating the production of sleep hormones due to controlled breathing. Here s more on scientifically proven meditation benefits that ll make you want to start now!

Fitness Plan Day 130

All set to get fitter and healthier? Spread the word by tagging your friends and #NewYearNewYou and @HealthSite4U. You can even mail your pictures, and we ll post in on Facebook, Instagram and share it with our TheHealthSite.com Community.

Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition hypertension, hypotension, diabetes, etc. or are pregnant.

Image source: Shutterstock


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