Fitness / Meditation / Nutrition / Yoga

Lifestyle 101 – Top Tips for Health

Based on several weeks of research I have finalized following tips for myself to attain and maintain a healthy body with healthy lifestyle. I have broken down these action pointers and tips into the following sections.

DAILY FITNESS JOURNAL ENTRY

  • DAILY LOG
  • DAILY WEIGHT ENTRY
  • WEIGHT GOAL MONITORING
  • FITNESS GOAL MONITORING

PHYSICAL ACTIVITIES & MINDFULLNESS

  • WALKING – Consistently being able to do 10,000 steps is a feat to be achieved with 90-100 minutes of walking per day.
    • SPEND TIME IN NATURE AND GO FOR LONG WALKS – Nature has a way of helping your mind and body relax at a cellular level. The concrete jungles most of us live in are not natural habitats for human beings. But the environment we live in shapes how we feel and adapt. So if you live in a city, try to spend weekends amidst nature whenever you can. Weight loss happens in a body that has a relaxed and peaceful mind, and in nature you will feel this happen automatically.
  • BODY WEIGHT TRAINING
  • YOGA
    • NEVER SKIP SHAVASANA AFTER WORKOUTS (for 10-12 minutes)- whether it is simple walk, yoga, running, lifting weights etc. You can also practice shavasana after a hard day’s work, prior to sleeping, and anytime the body or mind is tired. Although one may sleep at night, shavasana will double the benefits of rest, repair and recovery.

To practice shavasana, lie flat on your back. Keep your feet about 2 feet apart. Relax your arms and let them rest on the sides, about 1 feet away from the body, palms facing upwards. Close your eyes. Now comes the hard part: Relax the whole body. Focus your attention on your natural breath as it flows on and out of your nose. Continue doing this for 10-15 minutes or as long as you need to feel relaxed.

  • BODY SCAN MEDITATION
  • LUCID DREAM MEDITATION
  • PRACTICE GRATITIUDE & THANKFULLNESS  – To own self / body & others
  • PRACTICE MINIMALIST LIVING – Look around your home, your workplace, in your cupboards, drawers etc. If you haven’t used something in the last 3-6 months and it isn’t necessary, get rid of it. Don’y be attached to things you don’t need. Declutter your surroundings and your mind. A decluttered mind is more mindful and is able to make more informed decisions.
  • GROW A HERB & VEGETABLE GARDEN

FASTING 

  • DRY FASTING (2 DAYS/MONTH – 20-24hrs) – No food + water – Break fastwith 100-150ml water + 2-3 dates, after an hour fresh, cut fruits with nuts and seeds, buttermilk, lemon water, coconut water; avoid fruit juice, use whole fruits
  • WATER FASTING – (2 DAYS/WEEK)
  • INTERMITTENT FASTING(3 DAYS/WEEK) Fast of 12-16 hours for 3 days in a row, once or twice in a month 7pm/11pm to 11am

JUNE 2021 Fasting Plan 

Intermittent Fasting 3 days per week – Tuesdays – Wednesdays – Thursdays

TUESDAYS – June 1, 8, 15, 22 – Only Milk & Fruit between sunrise & sunset

WEDNESDAYS – June 2, 9, 16,23 – single meal in afternoon

THURSDAYS – June 3, 10,17.24 – One simple vegetarian evening Meal (no onion, no garlic, no salt or rock salt

June 5 Saturday – (28 hours starting 4am  till 8am next day) Water Fasting, Milk, Vegetables, Fruits

June 20 Sunday (28 hours Dry Fasting – no water starting 4pm till 8pm next day)

June Starting Weight:

June End Weight :

MEAL PLANNING

  • RAW UNTIL LUNCH – Eat only raw foods – fruits, vegetable juices, soaked nuts and seeds until lunchtime. Stop fruit intake 30-45 minutes before lunch.
  • TRY TO EAT EACH MEAL AT THE SAME TIME EVERYDAY
  • MAINTAIN UNIFORM GAPS BETWEEN MEALS – Gap between main meals should not be more than 3-3.5 hours or you will get acidity (body cannot lose weight effectively when body environment is acidic)
  • EATING LESS FOOD THAN REQUIRED AND OVERDOING EXERCISE WILL MAKE YOU FAT

GENERAL FOOD INTAKE

  • SOAK NUTS – 5 Almond, 2 Walnut, 2 Munacca, 1 Fig
  • SEEDS
  • Hot Soup – Ghiya, Onion, garlic, brocolli sticks, tomato, zeera roasted, salt, black pepper
  • CHEW YOUR WAY TO WEIGHT LOSS

WATER / LIQUIDS INTAKE

  1. DRINK SMARTLY – Avoid altogether, or 1 per day (Prosecco, Champagne, red wine) and lot of water
  2. DRINK STRUCTURED WATER – The best way to structure your water is by adding lemon and Himalayan pink salt. You can also have water infused with pieces of fruits and vegetables. Use copper jugs/cups if you are using RO Water.
  3. THE POWER OF LEMON WATER – 2 lemons over the course of the day if you are overweight. Fill a bottle of water and throw in thin slices of lemon with the skin. Sip on this throughout the day. Additionally, start and end your day with a glass of warm water, 2 table spoons of lemon juice and 1/2 teaspoon of organic honey. Observe changes in your health and skin in 2-3 weeks.

FOOD SUPPLEMENTS / NUTRIENTS

  • OXYGEN : VITAMIN O – 3 deep belly breaths before meal, one deep breath between every bite, end meal with 3 deep breaths
  • CORRECT YOUR VITAMIN D3 LEVELS – following reduce Vit D3 in body – aerated drinks, smoking, more than 2-3 cups of tea and coffee per day, laxatives, diuretics, cholesterol medication, stress, junk food, lack of exercise, lack of calcium. Low Vit D associated with 4 common cancers ( Breast, Prostate, Colon, Skin) & diabetes, heart disease, skin health & multiple sclerosis. Check levels every 6 months. Good sources of vitamin D are mushrooms, brussels, sprouts, sprouted mung, fish, egg yolk, low fat dairy and chicken. Exposure to sunlight is good source.
  • USE TRIPHALA POWDER – for detox and facilitating weight loss

DISEASES MANAGEMENT

  1. FIX YOUR ARTHRITIS, BACK, JOINT, NECK & KNEE PAIN
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