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  1. In just 21 days you will Lose Weight Build lean muscle Have more energy Skin will radiate Also if you or a loved one suffers from blood pressure, diabetes , heart disease, elevated cholestrol, arthritis, digestive system issues or other chronic / allergy conditions - they will experience significant improvement The key features of this program are : will be absolutely no food item that comes from an animal source i.e. no dairy, cheese, yogurt, eggs and ofcourse meat. But dont worry this is not a diet of deprivation - we will replace milk with soy milk , and in no time your taste buds will adjust to it. Also no sugar and very little oil (if any). get 8-10 servings of fruits and vegetable. Lunch would be uncooked or sandwitches and dinner will be complex carbs & protiens Absolutely nothing processed - and only whole foods so no white bread or white pasta. Optional but recommended - drink 2-3 cups of green tea, no caffienated drink after 3 pm to ensure high quality sleep. First thing in morning is to drink as much water as you can (5-6 glasses) , this will clean you out - 8-9 hours of sleep is a key ingredient of the program , if you have insomnia or difficulty sleeping , just lie in the bed and practise deep breathing. Japji sahib, kirtan sohila , rehras and one page of SGGS to keep us focused. Only about 25 minutes of exercise Day 1 6 am - shower followed by japji sahib. Breakfast - 1 banana , Chai made with soy milk (no sugar) - add cardamom/aniseed for flavor, bowl of low sugar cereal with soy milk snack1 - peeled carrots snack2 - pine apples & cantaloupe Lunch - moong bean sprouts salad - moong beans , green and red pepper, cucumber , onions snack - orange & a mango dinner - brown rice & chick peas (soak chick peas 24 hours before so the cooking time is short) and a bowl of maa di daal 7PM : Jump squats for 5 minutes (if you are fit enough - else just make the walk 25 minutes instead of 15) or alternatively the following workout 9 pm - reading one page of Guru Granth Sahib. Brisk Walk for 15 minutes while you recite or listen to Rehras Sahib 10pm: kirtan sohila (glass of soy milk or a fruit if hungry ) If you have constipation or diarrahea or acid refulux , add easabgol to your soy milk. Day 2 Breakfast - 1 Parantha made with very little coconut oil snack - peeled carrots / soaked almonds snack 2 - oatmeal. Lunch - Brown bread Peanut butter sandwitch with kale / spinach snack - kiwi fruit & a tomato snack 2- broccoli/ spinach orange juice smoothie. dinner - quinoa with forzen vegetables and a bowl of maa di daal 7PM : push ups for 5 minutes (if you are fit enough - else just make the walk 25 minutes instead of 15) Brisk Walk for 15 minutes while you recite or listen to Rehras Sahib 9 pm - reading one page of Guru Granth Sahib. 10pm: kirtan sohila (glass of soy milk or a fruit if hungry ) If you have constipation or diarrahea or acid refulux , add easabgol to your soy milk. Day 3 Breakfast - 1 Parantha made with very little coconut oil snack - peeled carrots / soaked almonds snack 2 - 2 servings of watermelon. Lunch - Brown bread Peanut butter sandwitch with kale / spinach snack - avocado spinach mango smoothie snack 2- bowl of kidney bean & chic pea salad dinner - saag, roti and a bowl of maa di daal 7PM : situps, crunches and leg raises (if you are fit enough - else just make the walk 25 minutes instead of 15) Brisk Walk for 15 minutes while you recite or listen to Rehras Sahib 9 pm - reading one page of Guru Granth Sahib. 10pm: kirtan sohila (glass of soy milk or a fruit if hungry ) If you have constipation or diarrahea or acid refulux , add easabgol to your soy milk. Day 4-6 are repeats of 1-3 , Day 7 - cheat day - eat whatever you want as long as its not oily / sugary or comes from animal sources.. Meal substitutes : The meals here are only examples - you can also have tofu stir fry , daliya , microwaved sweet patatoes , steamed vegetables etc - the key is no oil
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