Kareena Kapoor's Diet Plan By Dietician Rujuta Divekar For Her Look in Ra.One

Kareena's 3 diets for her new look in Ra.One: Kareena Kapoor followed 3 different diet plans (drawn up by dietician Rujuta Divekar) for her look in Chammak Challo, a Ra.One song she recently shot for.

Reveals Rujuta, "It was a jam-packed schedule. Kareena had left for Las Vegas on a 21-day shoot for Short Term Shaadi. On her return, she had to shoot for Ra.One's Chammak Challo, where she had to fit in to this sexy white dress.

To attain that perfect figure, we had a Mumbai diet charted out on her return to the city, one for her stay in LV another for her 24-hour flight from Mumbai to Las Vegas via London and then back again to Mumbai after the shoot ended. She lost five kilos for the Ra.One song but still ended up loking fit and fabulous."

The dietician, who is used to planning controlled diets for Kareena admits that the different diets were difficult to plan out especially the one in Vegas. "We had two diets in place one for 10 days and one for the nights. It was very tough to find the right food in Vegas as they were shooting outside.

At 4 am she would have milk shakes or milk - food that was light but enough to sustain the cold and feel enthusiastic about working."

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Free Home Delivery - Cash on DeliveryA scene where Bebo had to eat several pancakes topped with maple syrup for a particular scene in STS during the Vegas shoot, had Rujuta worried.

"We managed to see that she ate on time. I wasn't travelling with her but was constantly in touch on the BlackBerry Messenger.

We had made diet plans when she boarded the flight. She told me the breaks she would be taking along the Mumbai-London-Las Vegas route.

There's a chef at the UK lounge, who is a huge fan of Kareena's and when she travels, she asks him to pack dabbas for her. It was quite a tough thing to plan but Kareena managed everything perfectly."

Rujuta adds, "On the Ra.One song shoot, I gave Kareena makhaana (lotus seeds) to eat as they are very nutritious and rich in minerals. She'd eat them roasted in ghee flavoured with pepper and salt. Even Shah Rukh liked it and would eat with her."

Kareena's Las Vegas diet (all vegetarian)
Morning bananas, cereals and milk
Afternoon a slice of cheese
Dinner
Pizzas
Pasta
Risotto and rice
Soups like tomato

Flight diet
Parathas
Daal and rice daal
Banana
Lots of water
Walnuts and other dry fruits for Vitamin E as the pressure in plane makes skin look pale and dry

Mumbai diet on the sets of Ra.One
Parathas
Puris
Pulao with raita at night
Makhaana (lotus seed)
Grilled vegetable sandwich
Early dinner of rice and dahi

12 Steps to Superstar Fitness

That's right! The Surya Namaskara can take you from flab to fab. Here's all you need to know about the 12-set sequence of yoga asanas that can tone your body and free your mind

For those of us who complain about not having enough time to squeeze in a daily exercise regime, the surya namaskara or sun salutation could prove the solution. The sequence comprises twelve Hatha yoga asanas designed to stretch the entire body.

The result is an increase in flexibility, strength, and a boost to immunity. The best part is that it takes just 12 minutes to do twelve rounds of the exercise.

If each asana in the 12-set sequence is done with complete breath awareness, then it works every part of the body. Yogacharya, Shameem Akhtar, trained with the international Sivananda Yoga Vedanta Center, says, "The arms get toned in the inverted V pose, the legs in all the standing poses. The waist gets slimmer by arching well and deeply in the crescent pose." It exercise also works the thighs, shoulders and back.

Internal massage

The benefits of doing the surya namaskara are deeper, compared to other forms of exercises. It aids overall well-being. "It massages the important glands -- the liver (in the ashtanga namaskara pose), stress glands and kidneys.

In the forward bend, it encourages blood flow to the brain, and therefore makes hair lush and keeps the face looking fresh and young, while tweaking master glands in the brain so that the body's thermostat is set at its healthy best," adds Shameem.

Practice makes perfect

"It is important to learn the technique well before you start pushing yourself to do more rounds. If wrongly done, it can cause cramps or pain in the back or spine. The number of namaskaras that should be done depends on an individual's current fitness level and flexibility," says yoga instructor Harushith Kumble.

Surya namaskara is a great energy booster, and is therefore best done in the morning. Though, if one is pressed for time, it can be done any time of day. It is advisable not to do the surya namaskara close to bedtime, as it could interfere with one's sleep.

The Ideal workout

According to Shameem, the ideal routine (even when you're pressed for time) should include a six surya namaskaras set (five minutes), six asanas (including inversions, twists and arm balancers, which would take another five to ten minutes), pranayama practice (like anulom vilom, a few rounds of which would take ten minutes) and the final relaxation/meditation (five minutes with breath awareness) is best. An ideal set would be 12, covering the right and left legs in one set, adding up to a total of 24 rounds.

"Cardiovascular exercise and weight training complement each other. While running on the treadmill, you exercise your legs, increase heart rate and there are a pattern of similar muscle contractions. In surya namaskara, muscle contractions are on a deeper level and it also improves flexibility, stability and strength, as it includes a variety of movements in different directions," says fitness expert Madhuri Ruia.

As it works on most muscles and organs and improves immunity, surya namaskara helps combat several diseases, including stomach ailments and spinal problems. But in certain health complications, including high blood pressure, it must be taught in a phased manner.

According to some yoga institutes surya namaskaras can delay puberty in children, enabling the child's body and mind to mature together.

This is how they did it

Discipline is key

Kareena Kapoor got her size zero look after doing 50 surya namaskaras in one session accompanied by 1,000 kapalbhartis to get in shape for Tashan.

Her diet included snacks every three hours accompanied with nuts and milk for energy, green vegetables and one slice of cheese. No rice or chapattis for this girl! Kareena Kapoor's Diet Chart - Click Here

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Slow and steady does it

Rani Mukherji started with 5 to 10 surya namaskaras as she had weak nerves and would suffer from cramps. Slowly, she got to over 50 surya namaskaras and 1,000 repetitions of kapalbharti (accompanied by simple cardio exercise). She lost eight kilos in 10 months to achieve her svelte avtaar in Dil Bole Hadippa.

Persistence pays

Neha Dhupia has been doing the surya namaskara for four years. She combines yoga with cardio either in the gym or 50 minutes of running. She has switched to a macrobiotic diet, eating organic foods and whole grains, and has cut out dairy.

Below is an explaination of how surya namaskara is performed in 12 easy steps
For videos and images of how to perform the Surya Namaskar Click here >>

>>Stand erect feet together and palms joined in the centre of the chest in a namaskaras and inhale. Next, exhale and push hands down straightening and lowering the arms until the elbows touch the sides.

>>Breathe in deeply and raise the arms above the head and extend the spine backwards arching the back from the waist. Let the eyes follow the hands while relaxing your neck and keeping hands straight.

>>Exhale, bend forward from the waist and place the hands on the floor besides each foot. Knees should remain straight. Relax with your head and neck in a bending pose. Breathe out completely. If you cannot touch the ground, then let your hands go only as far as they can.

>>Inhale and put your weight on the hands, stretch the right leg behind and rest it on toes. Bend the knee and place it on the floor with your weight on the left foot and arch the spine backward. Lift the head and neck first up and then back. Roll the eyes up. The left foot does not move.

>>Exhale and bring the left foot back in line with the right. Lift the hips up high like a mountain. Push the heels and head down and look at the toes with the head down between the arms.

>>Put the knees down first and then bring the chest down. See that eight parts of the body are touching the floor including two feet, two knees, two hands, the chest and the chin or forehead. Make sure the hips are slightly raised above the ground. Inhale and exhale in this position. Keep the feet together.

>>Lower the abdomen and pelvis to the floor. Inhale and stretch the toes on the floor. Raise your head slowly up, arch the spine and neck and look up. Keep your legs together and the elbows alongside the body slightly bent and keep the shoulders down.

>>Exhale and wiggle your toes forward allowing your feet to rest on the soles while you raise the hips as you did in number 5.

>>Inhale and bring the right foot forward and come into pose number 4 as earlier, but with the leg positions reversed.

>>Exhale and bring the right foot forward (same as pose 3).

>>Inhale and stretch up in a standing pose with your arms up and bend backwards (same as pose 2).

>>Exhale and stand erect bringing the hands back to the centre of the chest with palms together.

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Malaika Arora Khan's Diet Chart and Health Tips

Malaika Arora Khan Gives Diet and Health Tips

MALAIKA'S DIET CHART

MORNING: One glass of warm water with honey and lime and then One litre of warm water

BREAKFAST: One small bowl of seasonal fruit Idli or poha or upma or porridge

12 NOON: A glass of vegetable juice with amla, One egg white with two brown toasts

LUNCH: Brown or red Goa rice, 2- 3 vegetables, Chicken or fish and One bowl of sprouts as salad

4 PM: Idli or poha or upma or one peanut butter sandwich

DINNER: (have latest by 8 pm) Soups or salad. A light meal but no lentils (daals).

NIGHT: If hungry have an orange or carrots or any seasonal fruits or dry fruits like figs, almonds and apricots.

MALAIKA'S HEALTH TIPS

>> Breakfast like a king, lunch like a prince, and dine like a pauper
>> NO carbohydrates at night
>> Don’t starve — eat healthy and everything but in moderation.
>> Avoid fried foods. Have a diet for the week and binge on Sundays
>> Cook everything in extra virgin olive oil
>> Have plenty of carbs through the day like sweet potatoes, potatoes and brown bread. Have potatoes in their jackets — roasted.
>> If you eat healthy, you will go a long way

Malaika Arora Khan Takes to Yoga Asanas

Malaika Arora Khan Does yoga 3 times a week, Plans on Writing a Book on Health and Fitness.

Kareena Kapoor has led many of her friends to follow yoga. Malaika Arora Khan is the latest to be added to the list that includes the likes of Saif Ali Khan, Tusshar Kapoor and Amrita Arora Ladhak.

Says Malaika, “ I have been learning yoga for some time. Kareena and Amu (Amrita Arora) introduced me to it. Payal Gidwani has been training me. I do yoga thrice a week at home with Payal’s girl, alternating it between gym and pilates. Now I really look forward to my sessions with Kareena and Amu. We are yoga junkies.”

Malaika Arora Khan Meditates and Does Yoga Thrice a Week

While Malaika has been introduced to asanas by Kareena, Malaika’s husband Arbaaz has been a ‘ yoga junkie’ for many years.“ Arbaaz is into rituals and holistic healing like yoga and vipassana but stopped completely for more than a year.Once he became a producer with Dabangg, he got caught up in pre and post-production work and stopped doing it completely. I have been asking him to start doing it again.” Besides doing yoga thrice a week for an hour Malaika also works out thrice a week. “ I am mostly into weight- training with my trainer when at the gym.” The yummy mummy is planning to bring out a book on healthy food habits and workouts.

“ I love talking about healthy food, home- made remedies and giving health tips. So yes, I have been thinking about writing a book on how to have a sexy body without starving yourself.”

Malaika Arora Khan Performs Her Routine Yoga Asanas

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