Keep Fit

I never used to run / Jog / Walk a lot…i do weight training, but not cardio, i was fit and strong and well built tooo…i never had any dream of me running fast or walking slow…i never really thought abt that….

but once i started to work…i never found enuf time to look after my health, I never had time even to realize that health is as much important as wealth, then one day when playing cricket(a game so popular in India like FOOTBALL in BRAZIL)…i was not able run properly between wickets, infact i was not able to run at all…i realized WHAT HAVE I BECOME…i then started my workouts again, got confidence on myself…it took me 1 full year to reduce my weight from 100 to 81.

After my marriage in 2005, i joined Yoga classes, not just becos my wife practises it, but i was seeing the benifits she had, becos of that. I was so sincere for a year, i learnt good methods from one of the best teachers i ever had, i read good books, i got good guidance, i practised it with full concentration. we were planning for a kid

After an year and half of my marriage, i was blessed with a baby girl,now my responsibilities increased, i started loosing touch with Yoga.

Starting from this year 2008, i get dreams, i am being chased by someone(it changes everytime), sometimes my kid / boss / school friends / teachers / strangers…but how much ever i try to run, i was not able to. I walk as if i had some problems with my limbs, then i started my workout once again.

I lost 8 kilos in a matter of 35 days, there is no hidden secret in this …i just Ran…ran and ran…

i run for about 8 kms a day, no matter what. My legs ache of pain, but i still run, my tshirts will be drenched in sweat, but i still run, then finally i had a dream of me running fast, without panting, without feeling any tired

with this experience, i think that dreams are what we have become and what we desire for and what we have become, they are a sort of warning for forthcomming calamities, problems. Its a forecast of the future and a rememberence of the past.

Today i run, run and run a lot to keep myself fit, i started my YOGA practises once again, my kid joins with me in doing asanas. I will be writing more on this experience with my kid on YOGA later…

Cheers

J

The food extracts from 40 30 30 plan

Super Nutrition at Home

Breakfast

8 ounces tomato juice
2 poached eggs
2 slices of 7-grain toast (dry)
½ cup low-fat cottage cheese

or
5-egg omlette (1 whole, 4 whites)
1 ½ cup cooked oatmeal
½ cup skim milk
8 ounces water, decaf coffee, or tea

or

6-egg omlette (2 whole, 4 whites)
or 1 cup low-fat cottage cheese
2 slices of toast or 2 pancakes
1 piece of fruit or syrup
8 ounces water, decaf coffee or tea

In place of 1 slice of bread, either one of the following can be chosen
· ¾ cup ready-to-eat unsweetened cereal
· ½ cup cooked cereal
· ½ bagel, pita or English muffin
· 1 tortilla
· ½ cup cooked pasta
· 1/3 cup cooked rice
· 1/3 cup cooked beans
· 1 small potato

In place of 1 medium egg, select one of the items below
· ¼ cup creamed cottage cheese or ricotta
· 1 ounce veal
· 1 ounce ground beef
· 4 ounce tofu (soybean curd)

The fruits below have approximately the same number of carbohydrate grams, though they differ in terms of glycemic index rating, and may be used interchangeably:

½ banana
½ grape fruit
1/3 cantaloupe
15 small grapes
2 tablespoonse raisins
1 small apple, peach, orance or pear
½ cup orance, apple or grapefruit juice
Lunch

4 ounces tempeh with lettuce and tomato
1 whole grain hamburger bun or 1 pita pocket
1 piece of low-glycemic index fruit or salad

1 large salad(lettuce, tomato, cucumber etc. with 2 teaspoons dressing)
2 ounces chicken, turkey, seafood or 2/3 cup low-fat cottace cheese
1 piece of low-fat glycemic index fruit
1 large sliced apple
Sprinkle with 1 tablespoon granola

4 ounces Albacore tuna in water
1 tablespoon canola mayonnaise
2 rye crisp crackers
3 cups Romaine lettuce
2 tablespoons fat-free Italian dressing
1 large kiwi

The low-glycemic fruits include
Apples Oranges Pears Grapes Grapefruit Plums
Peaches Straberries

Limit bananas and dried fruits

Dinners

6 ounces baked or broiled halibut or sole
2 cups cooked low-glycemic vegetables
1 cup cooked pasta or 3-4 little red potatoes
1 large dinner salad with 1 tablespoom salad dressing

5 ounces skinned chicken breast or lean beef
1 large baked potato or 1 ½ cups cooked pasta
1 cup cooked low-glycemic vengetables

6 ounces soy tempeh for stir fry
1 cup broccoli or snow peas
1 cup zucchini or cabbage
½ red or green pepper
1 cup cooked brown rice

Vegetables that may be substituted for one another, without affecting the carbohydrate balance of the mean include:
½ cup cooked green beans ½ medium artichoke
½ cup cooked asparagus(Spinach) ½ cup cooked beets
½ cup cooked summer squash ½ cup cooked greens
1 cup raw or ½ cup cooked carrots ½ cup cooked sprouts

Low-glycemic vegetables include
Broccoli Eggplant Sprouts Cauliflower Asparagus Artichoke
Green beans Cucumber Zucchini Cabbage Celery Spinach
Lettuce Tomato

Limit carrot, corn and peas.

1 tablespoon of salad dressing has the same fat value as
1 teaspoon butter
5 large or 10 small olives
10 large or 20 small peanuts
6 almonds
2 whole walnuts
1 tablespoon sunflower seeds
1/8 medium avocado
2 teaspoons shredded coconut
1 tablespoon cream cheese

For a low-glycemic dinner, try the following

Lean protein includes:
Skinned turkey, chicken, all frozen and fresh fish, low-fat cottage cheese, run canned in water, veal chops and roasts, lean pork, egg whites, beef,

Snacks
1 plain low-fat yogurt

1/3 cup low-fat cottage cheese with either 1 apple, 1 orange, 1 pineapple ring, or 2 Ry-Krisp crackers

1 high-protein muffic

1 tablespoon peanut butter on celery