To Be Well With Wellness.

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.

To Be Well With Wellness.

Barrier Broken! Fasting Crossed 24 Hours.

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.

Barrier Broken! Fasting Crossed 24 Hours.

‘Delay, Don’t Deny’! The Best On Intermittent Fasting.

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.

‘Delay, Don’t Deny’! The Best On Intermittent Fasting.

That’s Nine Months In Bangalore. Now Back To Kochi.

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.

That’s Nine Months In Bangalore. Now Back To Kochi.

Best Things In Life Have A Sin Tag. But Can’t Let Go Most!

Succumbing to the weakness for pleasurable things has some drawbacks like bad health, law enforcement scrutiny and being at the wrong side of those moral guardians.

We have the option to say no to that icecream or the unique Kunju’s Jamroll. Once walked away, the opportunity to relish the pleasure is lost, at least for that time.

And if we stay and enjoy the sin, we’re called ‘the weak’, lacking self discipline and a carefree vagabond.

What if we can have the cake and eat it too. There are some defence mechanisms. I am going to talk about one of them. The Intermittent Fasting.

Research and studies have shown that intermittent fasting is probably the best wellness program.

The good thing about the program is that it talks about a certain period without food, with a window of certain hours during the day for eating.

An array of health benefits, including a fashionable weight loss are the attractions. And if these can be achieved while enjoying the favourite things, then why not!

We have a small group sharing information and support on intermittent fasting. If interested let me know with a message to my whatsapp number +91 9400056031.

Note: if healthy eating is adopted during eating window, the benefits multiply.

Best Things In Life Have A Sin Tag. But Can’t Let Go Most!

Follow Wise Words, For A Healthy Daily Drink.

I follow a doctor friend for tips on healthy living and solutions to sporadic issues in my quest for wellness.

Ginger juice was advised for stomach issues caused by prolonged fasting and lower belly workout.

As a disciplined follower, I went ahead planning ginger juice for daily consumption.

Ginger is not a friendly root. It’s taken from soil, uneven in shape and slightly hard to deal with.

Namdharis is a good place for quality products. And I bought some ginger from there. I was reminded of the large, shapely and juicy looking ginger that I saw in Vietnam and Cambodia. But what I got are small and hard ones.

Washed the roots quite a few times and removed the skin which was a huge task. Then grated the root on a handheld grater.

I then put the grated ginger in a mixer along with a small quantity of water and ground it to make into a pulp.

The juice was then extracted using cheese cloth.

The fresh juice don’t have shelf life and it’s difficult to make it everyday.

So I poured the juice into ice cream trays and put them in the freezer.

One cube a day with honey is going to be a healthy juice, good to overcome the bloating issues.

Here’s a link to the YouTube channel of the doctor. It’s mostly in Malayalam language. I recommend my mallu friends to subscribe to the channel.

https://m.youtube.com/channel/UC8SNKeP2hNXgk2hPz08L4Dg

Follow Wise Words, For A Healthy Daily Drink.

Wellness is Sacred. Business not to corrupt it.

Image credit Pinterest

Wellness is a fundamental right of everybody. Wellness coaches, promoters, researchers are all important in the wellness ecosystem.

It’s a billion dollars business and rightly so. But it’s sacred too. Biased and thus corrupted misinformation should be banned.

Researches and some of them winning Nobel Prize are important source of information. Role of experts then are to communicate these findings to people in simple explanations and advices.

Such experts do well to personalise the expertise by offering coaching and practice sessions and charge for that. That’s alright and welcome.

But there could be instances where such experts with large following, adjust the concept to favour business lobby for extra money. This is dangerous. This could make the wellness efforts less efficient. This should be avoided and prevented.

We need honest advices. Participants should see the truth and adjust their routine to derive maximum benefits.

Be healthy, be happy!

Wellness is Sacred. Business not to corrupt it.

Regimental, That’s How It Works For Me!

It’s also discipline! And when we talk about discipline, the best in class is military. So regimental best describes my totally repetitive, strict and rigid discipline when it comes to diet, exercises and wellness programs.

I do Intermittent Fasting 16 to 19 hours a day, 7 days a week and it’s strict water only fast.

My daily yoga lasting an hour and a half involves the same asanas, the same breathing and the same stretches.

My crunches, running and walking are at the same pace, same numbers and same periods of time every day.

People rightly alerts me on the need to have variations. True, but I will need a trainer to manage the resultant complexity.

The benefits will be better with variations. I can’t manage complexities and hence I am regimental.

Still I believe there are benefits. Certainly so. We usually ignore most benefits as usual. If we know what we would be without the regimen and discipline, the benefits are so huge.

I feel happy when I think how i would be; without fasting, workouts and a bit too much of show off!

Regimental, That’s How It Works For Me!

A Day In The Wellness Journey!

I have 5 hours to eat in a day, and here’s my broadcast message to the Intermittent Fasting Group that I mentor.

Broadcast on Intermittent Fasting:
I thought it might be a good idea to list my activities while on a strict intermittent fasting, to our group. Please give feedback, advices and any comments that you may have.
My Intermittent fasting starts with a Keto dinner at 6 pm and lasts for about 19 hours till a good lunch at 1 pm. I have only water during this 19 hours, no black coffee, no green tea.
Hopefully, autophagy is on work!
The lunch is mostly carbs with rice, vegetables, meat etc followed by liberal helping of papaya and mango. I go for a few blocks of Amul dark chocolate.
Snacks include good things like pumpkin seeds, sunflower seeds and not so good things like savouries and few bakery items. I have coffee with milk and no sugar and occasional green tea during the 5 eating hours. The Keto dinner at 6 pm could be quinoa with vegetables and eggs in butter with meat topping, the same with barley rice instead of quinoa, cream of mushroom soup, mushroom omelette cooked in butter, avocado, soup etc.
Now that I have stopped Diabetes medicines, I monitor blood sugar first in the morning, just before breaking fast with lunch, 2 hours after lunch and 2 hours after Keto dinner. The current readings could (I hope) lower HbA1c to six or even below that, in three months ( dream comes true)!
I have observed the following complications:

Dawns Phenomenon
Here sugar readings start low when fast begins and increases from 10, 12, 19 hours into fasting.
Apparently this is harmless and Dr Jason Fung even terms it a good thing as the explanation is that lever releases stored glycogen anticipating energy requirements for physical activity while fasting.

Gilbert’s Syndrome
Though harmless, this is a nuisance with possible side effects. The reason is limited gut action during fasting for liver to process excess bilirubin.
That’s why papaya and mango find a prominent place in diet. Plus drinking lots of water.


Now on my workout schedule, it starts with yoga in the morning. It takes over one and a half hours and burns about 500 calories.
The following are the items.

1. Pranayama

2. Breathing

3. Meditation ( for third eye)

4. Diaphragm breathing

5. Tree position on both legs

6. Suryanamaskar, 12 sets, 12 positions on either legs making a total of 288 positions.

7. Sarvangasana for 10 minutes

8. Matsyasana for 5 minutes
And another 30 stretching and breathing exercises including a few breaks with savasanas.
I do stationery swimming actions and abdominal crunches only occasionally now.
I do indoor running for about an hour on the terrace burning about 500 calories.
That’s total about 1000 calories burned on workout against the crazy 1700 when I was doing everything.
Sleep total meets the target 7 hours.
Of course, there were occasional injuries, especially with land swimming.
Six Packs are still on outline and hopefully will get firmed up when gym and pool are opened.
But following the guidances from wellness experts (videos shared here) belly fat has receded considerably which is a major wellness goal and key thing in reversing diabetes.
I hope these detailing will help those who are on Intermittent Fasting.

A Day In The Wellness Journey!

Best Wellness Program and Some Ground Realities!

I am mentoring a group of over 70 wellness enthusiasts on Intermittent Fasting. Some of them asked for my own experiences on the program and here’s what i have shared with the group.

Broadcast on Intermittent Fasting:
I am attempting a guide to follow here, based on personal experience and learning:
Some of the purported health benefits of intermittent fasting include:

  • Weight and body fat loss
  • Increased fat burning
  • Lowered blood insulin and sugar levels
  • Possibly reversal of type 2 diabetes
  • Possibly improved mental clarity and concentration
  • Possibly increased energy
  • Possibly increased growth hormone, at least in the short term
  • Possibly an improved blood cholesterol profile
  • Possible lowering of blood pressure
  • Possibly longer life
  • Possibly activation of cellular cleansing by stimulating autophagy
  • Possibly reduction of inflammation
  • Achieving autophagy stage has benefits including:
  • prevention and even reversal of Alzheimer’s
  • Prevention and even reversal of Parkinson’s disease
  • Prevention and even reversal of cancer
  • Anti- aging
    Personal Experience:
    I have been practising intermittent fasting since January 19, 2019 with very little exceptions. I am on a 16.8 schedule which is in practice has been 17.7.
    I can confirm:
  • increased energy
  • Weight loss
  • Fat reduction
  • Improved concentration
  • Better frame of mind
  • Happiness in looking at self in mirror
    Additionally I have seen positive effects on diabetes. I have reduced medication ( metformin) to a fourth of the original dose.
    And when I tried avoiding certain food and worked on reducing belly fat, the readings were normal even without medication.
    The enhanced energy is a sure benefit and it helped me to get into crazy amounts of physical activity.
    My recommendations:
    (Those who are on any kind of medication, please consult doctor before trying these. And those with diabetes, in addition to doctor’s advice, please monitor blood sugar, say three times a day, like I do).
  1. Follow the 16.8 schedule and try if you can do a OMD (one meal a day) once a week. 17.7 or 18.6 are better as autophagy starts from there.
  2. Eat sensibly during the eating window. If more weight loss is desired, follow a Keto diet.
  3. Avoid sugar as far as possible. Fructose is much more dangerous than glucose. Sadly fruits and vegetables have fructose. So have them in moderation. Added sugar in processed foods may be avoided. Chances of them using HFCS (High Fructose Corn Syrup) is high as it’s cheaper and gives food longer life and taste. HFCS is bad.
  4. Exercise regularly. Moderate workout is good. Also so HIIT (High Intensity Interval Training) is beneficial, if you can do it. As a guide; moderate, medium and high workouts are where the heart rate is less than 60% , 60-90% and 90% of your maximum heart rate for workout. Maximum heart rate is 220 minus your age. As such the maximum heart rate for a 40 year old is 220-40=180.
  5. Try and learn workout and diet program to reduce belly fat.
  6. It’s difficult to suggest an ideal food menu. But avoid processed foods as far as possible. Then try and reduce carbohydrates. Include some amount of protein. And try and include maximum of good fat. Bring in nuts, avocado etc into menu. If you follow a Keto diet program, you get a solution here
  7. Fasting window is for fasting. Ideally have only water. You can have black coffee or green tea in desperate situations. The benefits of fasting will make clean fasting a welcome habit.
    Good luck and stay healthy.

For information 16.8 schedule means 16 hours of fasting and 8 hours of eating window

Anyone interested in joining the group and receive updates, please let me know.

Best Wellness Program and Some Ground Realities!