Early to bed and early to rise makes the man healthy, wealthy and wise is a quote that holds true at every stage of life. Whether you are in your teenage years or in your old age, following a set schedule helps you to lead a fit and healthy life. So switch off your TV or shut down your laptop before 10 pm and hit the sack for an energetic and stress-free morning. Here is what you need to do on day 145 of the fitness plan.
Morning
Listen to your elders and eat a handful of soaked almonds the first thing in the morning. Wondering why? Well, almonds contain vitamins, minerals and omega-3 fatty acids, which not only boosts your memory but also keep your heart healthy. Moreover, soaked almonds also control blood pressure, lower cholesterol level, aid in weight loss and keep digestion in check.
Healthy recipes
Breakfast
Replace those time-consuming breakfast options like idli, upma and paratha with a healthy and stomach filling option fruits and yoghurt muesli. When you are pressed for time and have to get your kids ready for school, this quick recipe might come to your rescue without even compromising on the taste and nutrient profile.
Lunch
It s time to load up your intake of protein and iron with this yummy and healthy lunch recipe palak soya wadi. With a cooking time of not more than 30 minutes, this recipe tastes best when served with hot rotis or phulkas. Unlike your routine lunch recipe that might make you bloated by the end of the meal, this recipe is light on the stomach. Here s how to make protein and iron rich palak soya wadi.
Snacks
Love Thai food and wondering what could be the best way to mix-and-match Thai with Indian snacks? If this is the case, then try Thai Corn Chaat for a chaat-ful experience. Don t be intimidated by the long ingredients list as it can be whipped up quickly. Here is the entire recipe of Thai corn chaat by Chef Ranveer Brar.
Dinner
After a stomach-filling snack in the evening, now it s time to add a healthy twist to dinner with the popular Nawabi curry. As it s packed with fewer calories, it is a perfect recipe for weight watchers. All you need to do is compliment it with rice or rotis to make it a soulful dinner recipe.
Exercises
At home
Who doesn t wish for flat abs? But most of us are clueless about how to get them at home. Well, here is a simple 10-minute workout that you can do at your comfort place to achieve that washboard abs that everyone will envy for! A set of seven exercises, this video helps you to get into that figure-hugging dress with ease.
Gym
If your aim is to get a chiselled chest with a perfectly toned upper body, then flyes are the perfect gym workout you must try. With a set of three different flyes -- dumbbell flyes, cable crossover flyes and pec dec flyes, it helps you to develop your abs, shoulders and triceps. Even women can try these workouts to sculpt their collar bones and get a breast lift. Watch this video to perform these different types of flyes to sculpt your chest.
Yoga
There are days when you lack the courage and strength to achieve your goal. Be it hitting the gym or completing a certain task, anxiety and fear comes in your way. If you come across any such negativity, then try doing abhaya mudra, which not only creates a better sense of awareness but also helps you to overcome your fear. Here are the steps to perform abhaya mudra.
Sleep Well Tip
In some cases, you might fall asleep as soon as you hit bed, but there are cases when even after counting sheep or lying down for more than an hour, you fail to get a good night s sleep. In such a case, instead of lying on bed for minutes at a stretch, get up and take a short walk in the room or around the house or read a book to relax your muscles and go back to sleep. Here s more on 10 common sleep mistakes you should avoid.
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.
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