Lockdowns, life indoors disrespecting circadian rhythm etc have introduced a new addition to the old problem- sleep deficit.And sleep deficit could be the single most important wellness threat.Ask anyone from Southern Africa, they’ll say ‘you sleep like a baby’ to Rooibos Tea.Health benefits like antioxidants, prevention of heart problems, cancer, diabetes etc. are scientifically proven. (see attached article).Ancient wisdom is above scientific research. Though not proven with detailed research, this zero calorie, caffeine free and tasty drink without practically any side effects is an ideal drink for inducing sleep and during fasting hours of intermittent fasting too.I just got mine from Amazon and I need some good sleep.
Breaking any long fast has a science to it ensuring that some of the fasting benefits are not immediately compromised.
Like in everything else, traditions and nature give answers and solutions.
Here’s adopting wisdom from two ancient practices. One is for breaking Ekadashi fast and the second for breaking Ramadan fast.
So, after a 20 hour water only fast, I have this made for breaking fast.
A tablespoon of yogurt mixed with sliced Amla (gooseberry) and crushed red cheera (spinach)
Have 3 dates along with it. It’s 3 and not 2 or 4, as told by a colleague when I was working in Kuwait. Odd number of dates are taken for breaking fast.
Follow Circadian Rhythm, eat all meals during daytime.
It’s not what to eat, it’s when to eat.
Change meal timings to take advantage of the body’s circadian rhythm.
Read the article below and watch the video in it where Dr. Oz speaks
The second wave is too serious for us in India and even in Kerala where we’re getting into the official lockdown starting today.
Last year we were caught unawares in Bangalore, going there for a couple of weeks, but staying on for 10 months due to travel restrictions etc.
Life turned upside down, almost everything got adapted and we thought that was the end of the pandemic. But not so. This time it’s heartbreaking, lack of oxygen is man made and slow vaccination due to negligence. The only consolation is that my state Kerala is supplying excess oxygen elsewhere.
Homes are now identified as primary source of virus spread. If so, it’s individual responsibility to stop it. That’s by protecting others as different from staying away from others.
One of the many ways in doing that is with self discipline. And one area in that includes wellness. Lead a healthy life and the immunity and resistance protect others around us too.
My agenda for six packs is back. Home routine includes yoga, walking and anabolic high intensity interval training. All ably supported with extended intermittent fasting.
And be a mentor to those wanting to start the best wellness program, intermittent fasting.
When I did 36 hours of continuous fasting as part of intermittent fasting, a friend asked if I see any benefit and my answer sounded ‘There goes, but for the grace of God, me’. That comparison makes any pain quite joyous.
If I take a stock on this birthday, I have a few things! To start with I am now a bank customer from a banker. That’s after working in 6 banks in 11 locations spanning 5 countries.
Sportsman never retires, my main activity is around Masters Swimming where the super ambitious target is a medal in the world championship.
En route, is the wellness program. Intermittent Fasting is a lifestyle. It’s a little beyond that, I am mentoring a group towards the lifestyle.
Other things which would make me busier than in my previous years include planting trees, becoming an ardent nature lover, restorer of traditional dishes and cooking, continue working towards a six pack, target autophagy on a daily basis to reverse ageing.
Above all, a loving husband, proud father, super grandfather, a good friend to all including the growing circle of social media friends.
The single candle symbolising ‘the number ONE’ is not on a cake but something very special and loving. This is the traditional Kerala steamed bread pudding. The white icing is rare and unique of whipped egg white with lime juice and sugar.
Sunu knows what is best of the best for me.
I have adopted intermittent fasting as a lifestyle. Clearly it’s the best wellness program and benefits range from weight loss to prevention of deadly diseases like Alzheimer’s, Parkinson’s and cancer and then to the dream benefit of reversing ageing.
Having seen and enjoyed some benefits, I am keen to be a serious practitioner of this program and look for information wherever available. I even mentor a group of fasters.
Apparently there’s no fixed schedule suited for everyone. Benefits vary from individual to individual and one needs to arrive at the best schedule to make it a lifestyle.
I have 19:5 as the lifestyle, that is 19 hours of fasting with 5 hours for eating. As the picture above shows I have been strict, exceeding fasting time many a day.
That’s when I hear that a cheating day is good for better results. After reaching so far in life cheat is not a word I like.
But I looked at it again. Perhaps this cheating has some scientific background. Here I am to cheat my body mechanism preventing it from adjusting to my lifestyle by slowing down my body metabolism. That is adjusting it to work with the less quantity of food at a fixed time.
That won’t help as I want the body to dig into my stored fat when food based energy is finished. So cheat it by occasionally showing that I have more food if I want. So cheat by eating more frequently on one day of a week.
If interested in fasting and in knowing what I have learned, let me know.
Wellness is the desire for all of us. We can have different measures for it. It’s important that we have a plan for our desires.
Wellness coaching is a tricky thing. There are numerous methods and recommendations towards a healthy life. Then how to choose a good one poses a challenge
The best way to do that is to set our own goals and try out what suits and works best for us.
That means, we need to be researchers. Look at recommendations and statistics, but test and evolve what’s good for us.
If I share my experience, I have found intermittent fasting as something really working. I consider Gin Stephens book ‘Delay, Don’t Deny’ as a good guide for it. She narrates based on own experiences, tests and trials.
Goals differ from people to people. I have set what could be considered as a very tough goal of acquiring six packs. That’s to look good.
Looking good is perhaps equally important like being healthy. Weight loss for many of us is looking good.
Personally, I don’t want to sacrifice much while going for the looking good and younger goal. One such sacrifice sought to be avoided is eating my favourite sweets.
Technically, internet fasting is okay when anything is eaten but confined only to the eating window. That perhaps take care of the sweet tooth. But there’s more to be done.
Losing fat, weight and toning up muscles need some extra bit of efforts. What if avoiding sugar and processed food help the task better. Well, worth giving a try.
So it’s worthwhile to look at diet, workout, and fasting to gain the best results.
For me they will be intermittent fasting as a lifestyle, some sensible eating during the window, exercises for weight loss and muscle building and swimming.
What we have to do is to select what work for realising the goal and make it the lifestyle.
I have been doing intermittent fasting for the past two years, enjoying great benefits. The maximum continuous fasting so far has been 24 hours, that too a couple of times during the period.
But I just managed to break the barrier and I am into the 25th hour and just had one black coffee other than water during the period.
I am feeling good and this could be the beginning of a new phase where 36 hours upto 72 hours can be looked at for a total metabolic reset.
So it’s a lifestyle of one meal a day (one square meal and some snacks/ soups) during a eating window of 5 hours. In intermittent fasting terms it’s a 19.5 program. Which is 19 hours fasting and 5 hours of eating window.
Now I can aim for an occasional 36 hours progressing to a 3 days fasting once in 6 months.
We have a small group of intermittent fasters and if you want to join send a whatsapp to my number +91 9400056031.
Starting is easy, fast for just 14 hours to begin with which includes sleeping time. And enjoy the wellness.
Intermittent Fasting is perhaps the best in wellness and Gin Stephen’s book ‘Delay, Don’t Deny’ is the best I have seen on it. Moreover, it’s a pleasure to be listening to the book on Audible.
I am now on ‘One Meal a Day’ after reading the book. Well, it’s not exactly eating once, but having one square meal and one or two smaller ones during an eating window of 5 hours.
I have been on the lookout for these smaller meals. The big one, of course eat my heart out, with all the favourite things which are many sweets too.
A friend of mine suggested beetroot- carrot soup. Well here’s what I made based on her recipe.
Two beets, two carrots, one tomato, 5 shallots, 3 garlic pods, 1/2 inch ginger, chicken broth, coconut milk, feta cheese, pepper and salt are ingredients.
Steam skinned and cut beetroots and carrots in pressure cooker for 4 whistles. Drain the liquid into a hard bottom vessel. Mash the boiled and cooled vegetables in a mixer along with tomato, ginger, garlic and shallots.
Put the vessel on medium fire and add the mashed contents. When hot add one cup of chicken broth and bring to boil. (Vegetarians, go for vegetable broth). Reduce flame and add coconut milk and allow it to simmer adding salt and pepper.
Add feta cheese and the soup is ready to enjoy.
I am planning a life style of eating what I want for lunch at around 1pm and a soup like this and two boiled eggs at around 4.30 pm as the last meal of the day.
That’s, just delay and not deny what I want to eat for a sustainable and beneficial intermittent fasting routine.
We came to Bangalore on March 5, to make a modification to the Bangalore home and the initial plan was to go back in about two weeks.
That’s when the pandemic started and we decided to stay put.
Bangalore is not new to us. I came here in 1992 to set up a new card business infrastructure for Standard Chartered Bank. And that move gave the opportunity to move internationally to be what I call myself a ‘global citizen’.
I even voted in the British elections.
This second Bangalore stint is also eventful. I got the time and inclination to practice some good wellness programs.
Now back to Kochi for a couple of months, to be back in Bangalore again, and that perhaps would be the plan going forward.
A couple of months in Kochi with the water view and then couple of months in Bangalore for the green view.
And some activities around them.