Morning
Glass of full fat milk with protein powder and small amount of bournvita
During the day
1 - apple, 1-orange, 1-sweet lime, few pieces of watermelon/papaya
Half a fist full of almonds and walnuts
Evening (at around 6.30)
Two boiled eggs
Dinner
Boiled cauliflower, cabbage, onions with cottage cheese and a cup of curd
or
a bowl of sprouts, one cup of cabbage/beans
or
assorted vegetables baked over a layer of cheese
Yet to assess the amount of carbs, protien and fat. This is definitely yielding results
Physical activity
two rounds of golf during the weekends
Wednesday, April 20, 2011
Tuesday, April 19, 2011
How to succeed with the Primal Blueprint
This is an article by Mark in his blog www.marksdailyapple.com and I thought I should share some of the excerpts
You’ve defined the “what”. If your goal is to lose weight, build muscle, increase energy or just generally look and feel healthier these graphics explain the basics of the “how”.
The Primal Blueprint Carbohydrate Curve
What’ll It Be? The “Sweet Spot” or the “Danger Zone”?
Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of Primal exercise. The ranges in each zone account for individual metabolic differences.
0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.
The Primal Blueprint Food Pyramid
For effortless weight loss, vibrant health, and maximum longevity
General Guidelines: 80% of body composition success is determined by diet. Limit processed carb intake (hence, insulin production), and obtain sufficient protein and fat to fuel and rebuild.
Protein: Average .7 – 1 gram per pound of lean body mass/day – depending on activity levels (more at times is fine).
Carbs: 50-100 grams/day (or less) = accelerated fat loss. 100-150 grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores.
Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels.
Avoid Poisonous Things: Conventional Wisdom’s dietary guidelines promote fat storage, type 2 diabetes, inflammation and obesity!
Eliminate: Sugary foods and beverages, grains (wheat, corn, rice, pasta, breads, cereals, etc.), legumes (soy and other beans), trans and partially hydrogenated fats, high-risk conventional meat and produce, and excess PUFA’s (instead, increase omega-3 oils).
Modern Adjustments: Some modern foods that Grok didn’t eat can still be included in a healthy diet
Moderation: Certain high glycemic fruit, coffee, high-fat dairy products, starchy tuber vegetables, and wild rice.
Supplements: Multivitamin/mineral formula, probiotics, omega-3 fish oil and protein powder.
Herbs, spices and extracts: Offer many health benefits and enhance enjoyment of meals.
Sensible indulgences: Dark chocolate, moderate alcohol, high-fat treats.
The Primal Blueprint Fitness Pyramid
For functional, diverse athletic ability, and a lean, proportioned physique
In short, following the food pyramid, the carbohydrate curve and understanding of the required physical workouts will lead to an extremely healthy lifestyle, an energetic body and a sound mind!
You’ve defined the “what”. If your goal is to lose weight, build muscle, increase energy or just generally look and feel healthier these graphics explain the basics of the “how”.
The Primal Blueprint Carbohydrate Curve
What’ll It Be? The “Sweet Spot” or the “Danger Zone”?
Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of Primal exercise. The ranges in each zone account for individual metabolic differences.
0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.
The Primal Blueprint Food Pyramid
For effortless weight loss, vibrant health, and maximum longevity
General Guidelines: 80% of body composition success is determined by diet. Limit processed carb intake (hence, insulin production), and obtain sufficient protein and fat to fuel and rebuild.
Protein: Average .7 – 1 gram per pound of lean body mass/day – depending on activity levels (more at times is fine).
Carbs: 50-100 grams/day (or less) = accelerated fat loss. 100-150 grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores.
Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels.
Avoid Poisonous Things: Conventional Wisdom’s dietary guidelines promote fat storage, type 2 diabetes, inflammation and obesity!
Eliminate: Sugary foods and beverages, grains (wheat, corn, rice, pasta, breads, cereals, etc.), legumes (soy and other beans), trans and partially hydrogenated fats, high-risk conventional meat and produce, and excess PUFA’s (instead, increase omega-3 oils).
Modern Adjustments: Some modern foods that Grok didn’t eat can still be included in a healthy diet
Moderation: Certain high glycemic fruit, coffee, high-fat dairy products, starchy tuber vegetables, and wild rice.
Supplements: Multivitamin/mineral formula, probiotics, omega-3 fish oil and protein powder.
Herbs, spices and extracts: Offer many health benefits and enhance enjoyment of meals.
Sensible indulgences: Dark chocolate, moderate alcohol, high-fat treats.
The Primal Blueprint Fitness Pyramid
For functional, diverse athletic ability, and a lean, proportioned physique
In short, following the food pyramid, the carbohydrate curve and understanding of the required physical workouts will lead to an extremely healthy lifestyle, an energetic body and a sound mind!
Monday, April 18, 2011
Back to writing after 5 years
I know it has been a real long time since I wrote something. Looking back, things have changed a lot for the better. The last five years have been an amazing time learning new things, growing professionally and growing more as a person.
Now that I have decided to start writing again, there are few key things which I would like to write about. Most of my posts will be related to one of these topics.
1. Entrepreneurship and starting up - the last few years have been spent in understanding how businesses are created, how they evolve and what great entrepreneurs are made of. I have spent time as a founding team member of a startup which grew significantly in numbers and people till the recession decided to consume the whole organization. More about my professional profile here
2. Online businesses, e-commerce, payments and retail ecosystem in India - Most of my experience has been on payment systems, value added service delivery, e-commerce, new devices ad telecom systems. I will be writing about the exciting world of consumer payments and emerging business areas
3. Golf - I started playing golf from June 2010. This game has completely caught my attention. Thanks to Pankaj Sharma and Siddharth Kapur, my interest in the game has been completely high. I have managed to transform myself from a beginner who misses the ball while swinging his club to driving 250 yards consistently. Additionally, I have also managed to play several courses in Delhi NCR - Noida Golf Course, Qutab Golf Course, Air Force Golf course at Chanakyapuri and the Air force Golf course at Hindon. My 9 months of golfing experience included 2 months of rib injury due to excess practice. Finally managed to reach a handicap of 18.
4. Primal Living - Recently introduced to me by my dear friend raj, who writes here, the primal way of living has definitely improved my energy levels, my body composition and I'm sure in a very short while, it is going to lead me to a good lean body structure. The original practioner of primal living has written several articles most of which I am in the process of reading here. The beauty of what Raj has done is taken the primal living fundamentals and applied it to the the Indian context. What he will be about to unravel in the next few years will lead to a billion Indians leading a healthy lifestyle.
So I wrap up my first blog after 5 years by setting the context that I hope will start being informative and a good read.
Cheers
S
Now that I have decided to start writing again, there are few key things which I would like to write about. Most of my posts will be related to one of these topics.
1. Entrepreneurship and starting up - the last few years have been spent in understanding how businesses are created, how they evolve and what great entrepreneurs are made of. I have spent time as a founding team member of a startup which grew significantly in numbers and people till the recession decided to consume the whole organization. More about my professional profile here
2. Online businesses, e-commerce, payments and retail ecosystem in India - Most of my experience has been on payment systems, value added service delivery, e-commerce, new devices ad telecom systems. I will be writing about the exciting world of consumer payments and emerging business areas
3. Golf - I started playing golf from June 2010. This game has completely caught my attention. Thanks to Pankaj Sharma and Siddharth Kapur, my interest in the game has been completely high. I have managed to transform myself from a beginner who misses the ball while swinging his club to driving 250 yards consistently. Additionally, I have also managed to play several courses in Delhi NCR - Noida Golf Course, Qutab Golf Course, Air Force Golf course at Chanakyapuri and the Air force Golf course at Hindon. My 9 months of golfing experience included 2 months of rib injury due to excess practice. Finally managed to reach a handicap of 18.
4. Primal Living - Recently introduced to me by my dear friend raj, who writes here, the primal way of living has definitely improved my energy levels, my body composition and I'm sure in a very short while, it is going to lead me to a good lean body structure. The original practioner of primal living has written several articles most of which I am in the process of reading here. The beauty of what Raj has done is taken the primal living fundamentals and applied it to the the Indian context. What he will be about to unravel in the next few years will lead to a billion Indians leading a healthy lifestyle.
So I wrap up my first blog after 5 years by setting the context that I hope will start being informative and a good read.
Cheers
S
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