HOW TO STAY FIT AND SATISFIED?

This article comprises of three parts, exclusively written for the working professionals to stay physically fit in day today
personal and professional life, without any (or at least minimal) intervention of the medical professionals / doctors /
medicine / external supplements and mentally satisfied, calm, composed and happy. Part one, that is present part, talks
about the ‘Diet’ i.e. food, part two talks about the ‘Exercise’ and physical activities, last part i.e. part three talks about
‘Balance of Mind’. Thoughts expressed here are completely authors own, based on various experiences (good or bitter)
gained in past forty-five year duration (and mainly past twenty years) through various educational courses, workshops,
and readings. The references given at the end of each part of the article will help professionals to explore more about the
subject – know more – and at the end start practice accordingly! Practice makes man perfect, so unless we try this there
is no point in long talks, deep thinking, queries, appreciation, or arguments. The path is serine and completely safe.

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PART-1
DIET FOR THE WORKING PROFESSIONALS
In olden scripts it is said that – “Ann He Purn Brahm!” – which literally means the ‘Food’ is a Complete Brahm or divine or
a God. In English language famous saying – ‘You Are, What you eat!’, this is next step to first, which clearly indicates ‘if we
eat wrong then grow into a wrong personality’ vis-a-versa. Four hundred years ago Saint Ramdas of Maharashtra wrote –
“Udar Bharan Nohe Janije Yajn Karma” – which literally means having food is not merely feeling the empty stomach but
it’s a noble act of yajna (a ritual sacrifice to goddess with a specific objective). Geeta, Bible, holy Quran and many
more ancient scripts have occasionally described the importance of simple, serine food and it’s link with not only
health and personality but the soul.

Many of us err to understand the importance of food. Means if we eat Food, it affects our health right from the time when
we were in the mother’s womb. Later, after birth we have very less (say only 50%) control over rest of the life. This
remaining 50% control can be divided into four main phases – childhood age (5 to 15yr), young age (16yr to 39yr), middle
age (40yr to 60yr) and finally old age (61yr to 80yr). The period before birth and childhood age is mostly under the control
of our parents / grandparents / guardians; as a professional, most of us have no or minimal control over these phases. So,
they are not described in this paper. The main phase is in young age and middle age phase where we should understand
the real meaning of ‘Food’ and ‘Diet control’ and what is real meaning of ‘healthy lifestyle’. In these two phases we get
money as well as higher responsibilities, aspirations, achievements – so less time is available to give attention to food,
exercise, and status of mind. Get up early, cook, take breakfast / tea, pack tiffin, run out of home to catch a bus or train –
return home late – get surrounded by digital gadgets and wifi – this is a life styly today!

Anyway, Diet / Food means – (1) the frequency of eating in a day (2) the quality of ‘eat’ and (3) the quantity of each ‘eat’.
Modern research and authors personal experience has taught that first two are extremely important. Let’s understand
these three points in detail, one by one.
(1) The Frequency of eat (here word ‘eat’ means = either breakfast / tea
or coffee / brunch / lunch / snacks / dinner / supper / or any type of
meals we have any time under any names or reasons / any liquids or
juices other than pure water / chewing tobacco, pan, masala, mava,
ghutka, or candies or any pills – each of these activities) – We should
open our mouth (eat) only two times a day. Third time eating (may it
be a simple a grape or a pinch or sugar or a small piece of cake or a
half cup tea / coffee, or even a medicated pill or a candy etc.) it may
invite a trouble to our health in a long run. Why? Let’s understand.

You won’t believe this! Every time when we put any substance on
tough the saliva is secreted in mouth, further it / food, passes from
food pipe to liver where it is to be processed and then passed to an
intestine (small and large). In simple words, in intestine secrets
insulin (through pancreas) and add bile (acid) through gallbladder
and other useful fluids. Adjoining sketch schematically shows the
path of food from entry point (i.e. mouth) till exit point (rectum).

More the frequency of eating / drinking / chewing - more the number of times this secretion of insulin, bile and
digestive fluids occur. Generally, when human start eating meal (or chewing or drinking fluids other than water) within
55minute duration the secretion of these digestive fluids occurs. Also, some insulin is added in mouth itself in the
form of saliva. That’s why we were taught in school that 25% of the digestion happens in the mouth itself. That why
one should churn / chew each part of food grain several times (32) in mouth for better digestion. If we swallow food
without proper processing with teeth, tong and saliva then the additional burden of digestion has to be borne by the
liver, stomach and intestine! Sometimes undigested food just defecated by the body. Internationally accepted good
time for these two meals is - morning 9am and 6pm or alternatively 12noon and 8:00pm. One can understand his /
her body tendency and follow any pattern for rest of the lifetime.

Once food reaches liver and stomach, the secreted insulin gets associated
with the glucose molecules (starch / sugar / carbohydrate) extracted from
food and reach till the body cells in various parts and organs (like brain,
eyes, hands, heart, lungs, kidney, legs etc.) In presence of insulin the
glucose (starch / sugar / carbohydrate) can enter inside these cells. Each
cell has got natural a genetic lock installed on them by nature! These locks
help to control the amount of glucose (sugar) that enters inside each cell.
This glucose is further used by the cells to produce energy. Any excess
glucose (starch / sugar / carbohydrate) is returned, back to the liver where it is converted to Fat in presence of insulin
and stored for future / emergency use. This leads to abdominal fat around the belly and slowly increase in the belly
diameter, weight gain (obesity). For every 5kg increase in weight above BMI there is associated increase in
hypertension (5 to 20mg). The harms caused by obesity (hypertension, short breaths, heart risk, restricted activeness
etc.) are now proven all over the world. Further result of hypertension (palpitation, headache, renal failure, stroke
etc.) are also established now. It may be noted that brain cells are the exception to the above mechanism of glucose
absorption, i.e. they do not need insulin to take glucose from blood cells.

Due to more frequency of eating / meals / drinks (tea / coffee / soft drinks / beverages / milk shakes / liquors / chewing
pills etc.) every time body is forced to produce insulin and bile to associate with the food for needful absorption /
digestion. The ‘Unit quantity of insulin’ produced per intake (meal) depends on quality of meal (i.e. carbohydrates in
it) and the body structure of every individual. Every individual has certain limitation to produce as wells as tolerate
 the amount of excessive insulin produced. Beyond this limit the
‘cell’ structure changes – i.e. the natural lock installed on the cells
gets altered. Due to alternation of cell locks the insulin carrying
glucose inside blood finds it difficult to enter inside cells. The
struggle continues for a few days or weeks; then as the cells start
feeling ‘starvation’ (despite having enough glucose in blood
vessels); then brain gives a signal to liver and pancreas to increase
the production of insulin! Thus a few months or upto one year the
cells get glucose and starvation is postponed. But after one year or
so again the cells find difficult to tolerate the increased quantity of
insulin and again start altering their locks; but this time it could be
permanent and rigid alternation! – then insulin struggles to enter
glucose inside the cells. In this war insulin wins after some time – cause a disease called ‘Insulin Resistance’. Now the
person become physically tired and week due to inadequate supply of glucose to cells still having higher amount of
free glucose in blood. This leads him to diabetes. On the other hand the liver starts becoming ‘fatty’ as wells as weak.

Further, after a few years of struggle due to burden on pancreas the production of insulin, naturally, keeps on
decreasing. And the person has to surrender to medicines. His weight starts reducing with physical tiredness. After
passage of a few years these drugs start affecting other body functions – leading to disturbance to cholesterol and
blood pressure. Later the dosage of drugs has to be increased and ultimately the medicines have to be supplemented
by the external insulin (injections). By this time the health of that person deteriorates, and could be on the verge of
tipping point where person may lose / reduce function of a few important organs – eyes / figures / reproduction
capability or other sever symptoms.

1. Thus, controlling the intake of glucose through low carb food, avoiding factory made sugar and other drinks /
beverages / biscuits / sweets becomes prime important for all working professionals to maintain fitness.
2. And to restrict excessive production of insulin limit the frequency of eating to two times a day.
3. Above step number 1 and 2 must be supplemented with the 45 minutes of exercise (walking / cycling /
swimming) – step 3 effectively helps to avoid any insulin resistance.
4. In addition to this, stop ‘self-medication’ and or ‘intake of external vitamin supplements / tablets’ etc.
5. Supplement these with additional Yoga / breathing exercises / aerobics – covered in PART-2 of this article.
6. After regular practice becomes a habit (after six months) a half day or a full day ‘fast’ once in a fortnight, could
be beneficial as per experts and individual health (author does not have much experience towards point
number 6).

To follow this, it requires determination & strong and stable mind. Initial three
months are difficult but once it becomes routine then it adds immense satisfaction,
pleasure and strength to body and mind.

The hypertension, obesity, diabetes, cholesterol and heart disease, stroke, kidney
function – all are interlinked to each other by food habits! Sketch on left hand
shows a triangle for the same.

(2) The Quality of eat – The food which we eat, twice, daily, must fulfill the complete nutritional requirements of the
body. Daily nutritional requirement comprises of 40 key elements, namely – (a) Ten type of elements of Amino acids,
(b) Fifteen types of vitamins, (c) fourteen types of minerals and (d) Essential fatty acid. These forty elements are
fulfilled by consumption of – (a) Proteins, (b) Vitamins – A, B, C, D, E, K (c) Carbohydrates, (d) Minerals – Calcium and
 Iron are most important, and (e) Fats. Following table shows the daily requirements and natural sources of above
elements.

Avg. Daily Requirement

Element Source
of an adult
Proteins Upto 50 gm ▪ Soyabean seeds
▪ Chana / Besan
▪ Ground nuts
▪ Mixed cereals
▪ Egg white
Vitamins - A 800mcg ▪ milk.
- B B3 / B6 / B12 are ▪ cheese.
variable ▪ eggs.
- C 80 milligram Lemon / Amla / Orange / strawberry
- D 600 IU Morning Sunlight
- E 15 mg Plant oils from nuts
- K 75 mcg Green leafy vegetables, soyabeans
Carbohydrates Upto 250 gm ▪ Rice
▪ Chapati
▪ Potato
Minerals - Calcium 1000 milligram Milk,
- Iron 10 milligram Green leafy vegetables + Lemon + use of
iron utensils
- Sodium & iodine Salt – 5gm Iodized Salts
- Zinc 11mg Whole grain / milk
Fats Less than 70gm Ghees, Sunflower, sesame, and pumpkin
seeds

Note the conversion units :– 0.001gm = 1 milligram = 1000 mcg (micro milligram)

Remember, that for effective absorption of each of above the elements, individually, in liver it shall not be used in isolation
but in a judicious combination / complementing way i.e. :- (1) Protein + Vit.A, (2) Carbs + Vit.B, (3) Iron + Vit.C & follets
(folic acid from roasted ground nuts etc.), (4) Fats + Vit. E.

Unfortunately, in modern life the responsibility of cooking is left to those who are not aware about this information !!

Use of copper / iron utensils for cooking & drinking water are much beneficial for the absorption of the minerals in body;
though it is a miniscule requirement, but it is extremely necessary. Daily twice use of green leafy vegetables (gently boiled
/ cooked) and added with a tablespoon of Lemon juice (nimbu) + tablespoon of roasted ground nut powder + coconut,
coriander leaves are complementing the other food items in meal (like rice, roti, daal, etc.). Use of unpolished rice, cereals,
unrefined oils, seasonal raw fruits (without pesticides), dry fruits with seeds etc. has disappeared from the modern diets!

Rice (carbohydrates - partial protein) must be consumed with mix of two or more cereals daal (other partial protein) –
which both ‘together’ gives benefits of all 10 amino acids from the protein. Add one spoon ghee (fat) and four a half lemon
juice (vit.C) for maximum benefits. Judicious regular use of adequate proportions of - roasted ground nut power,
buttermilk, lemon, amla, beetroot, carrot, cucumber, pomegranate, ghee, papaya, fenugreek (methi seeds), jaggery, cress
seeds (called as aleev or halim in hindi) soaked in water, sesame seeds (Teel) soaked in water, and green leafy vegetables,
mixed sprouts sprinkled with lemon juice etc. give best health benefits.
Wrong diet / incomplete diets / one sided diet / over usage of any one element / none-complementing diet, use of
carbonated cold drinks, liquors, smoke, spoil the liver health slowly and steadily! In last one decade India has become the
international capital of diabetes just because of wrong food habits. This scenario is most worrying. The diabetes is closely
associated with heart disease, hypertension, cholesterol, stroke and other infections (lungs, flue, covid-19 etc.). This all
happens due to spoiled food habits of Indians (frequent eating / drinking / improper nutritional values). Tea, coffee,
aerated cold drinks etc. (tannin) severely affect the iron absorption in the body leading to reduction in hemoglobin and
thus increase in the glucose (HbA1c) pushing towards diabetic body. Hence Tea / coffee / cold drinks shall be avoided. Tea
/ coffee ae originated in cold countries where average temperature is 3°c whereas average Indian temperature is 35°c.
Thus, diet / food habits in the cold countries shall not be followed blindly in the hot / tropical countries!

In today’s fast lifestyle, readymade or partly ready (ready to cook) food items in market like bread, biscuits, jam, jelly,
Murabba, cake, Farsaan, sweets / mithai, chocolates, cold beverages, soup powder, custard, ice creams, gulab-jamuns
vada-pav, samosa, khari biscuits, other items made from maida etc. are very tempting to tong and easily available in shops;
but frequent use ultimately cause repainting. They may be consumed only in emergency situation or occasionally (bosses’
/ friends’ birthday once in a year)!

Traditionally, it is said that a good balance meal comprises of all six tastes i.e. – sweet, sour, salty, bitter, Pungent (spicy
or hot), Bitter, Astringent at a time. This definition was sufficient for children or a layman and not for the modern age
professionals. The square or complete or a balanced meal shall contain all the necessary 40 key elements. But to avoid a
detail analysis by skeptical mind the six tastes can be a parameter. While starting a meal start with sweet they second is
bitter (this helps bile to get activated) and then other tastes – eat a small fruit then a half spoon of fenugreek seeds soaked
for night in water then rest of the items in dish, end meal with milk. If needed, use water soaked dates / resins or a small
spoon honey instead of white factory produced sugar or jaggery.

Use of turmeric powder (half spoon), ginger garlic paste (one spoon), jeera (cumin) and dhana (coriander) powder, paper,
ajvain (carom seeds), onion etc. in small proportion, not only improves the aroma but also the digestion and antigerm
properties of food can be done. Use of a tablespoon curd in daily meal helps to nurture the good bacteria in intestine
(probiotic). Fibers / bran in food is another important component without which food can not be easily digested and
disposed-off outside the body. Fibers shall not be consumed alone but in combination with other food items explained
above. 5mg salt is sufficient for body daily; more than 9gm is on higher side (many people consume upto 15 to 20gm
through wafers and other namkeen food items). Water is another important element in the body (two third of the mass)
any reduction or excess can endanger the life. Working professionals must drink enough water daily at every 1 and ½ to 2
hrs intervals as per whether condition (temperature, humidity), exertion, loss of body fluids (urine and sweet) etc. Doctors
recommend artificial blood thinner tablets which is completely unnatural and unjustified for a healthy person. Unless
someone is detected with a liver disease, he / she should drink ample water every day. Water helps kidney to effectively
filter the outgoing fluids. In today’s time every young person feels like having six packs! for that they take efforts to tone
up the body through Gym – protein rich diet – and often steroid injections. But these external artificial substances are
hard for the kidney to filer-off. This leads to kidney diseases, stones, renal cysts etc. So, emphasis shall be given to fresh,
healthy, natural food and water alone. Water may be stored in iron / copper / silver utensil (this dose not give result in
one day or a month – but several years of continuous practice is required).

Individuals has to be vigil / alert about what he / she eats or drink or chew or churn during meals (every eatings) 24x7 - all
times of a day (especially while working ours or while traveling), throughout the life. Remember, the naturally secreted
saliva in mouth, without eating need not worried and spit. If we follow all these then need not to go for – ayurvedic /
homeopathic / allopathic / naturopathic doctor or any magnetic therapy / colour therapy etc.

(3) The Quantity – Each healthy professional should eat ample food but only two times and complete each meal in less
than a 55 minute duration. Each meal shall give food (33%) with 40 essential elements explained above + water (33%)
and natural air (33%). Water shall be consumed only after 1 hr after finishing the meal or 30minutes before starting
the meal. A healthy person can not consume more than 600gm to 700gms (about half a kg) at a time otherwise he/
she will experience heaviness in stomach or laziness while work. The quantity may vary as per age – time – weather –
hunger – exercise – gender – any illness etc. Merely good aroma (smell), taste, colours / appearance / price of the
food shall not dictate the quantity to eat but the nutritional values and frequency are more important.

A small bowl of rice, small bowl thick Daal, half a spoon pure cow ghee, two to three tablespoon curd, one small bowl
salad with a pinch of paper powder if needed, a small half lemon juice, one table spoon of roasted ground nut powder,
one bowl of sabji (green boiled / fried vegetables), one or two slices of fruits, one glass of milk (100 to 150ml), half a
bowl sixed sprouts – this can form a complete one time meal. Have such meals two times a day. Use of pickle / paapad
/ vinegar / preservatives / extra salts / cold drinks / ice creams / cholates / coco / tea – coffee etc. shall be avoided as
much as possible – they will reduce the benefits of healthy diet to 50%; one can eat these once in a month only for
satisfying temptation of taste buds.

References :-

1) Effortless weight loss – book Dr. Jagannath Dixit

2) Diabetes reversal – book Dr. Jagannath Dixit
3) Several lectures by Dr. Jagannath Dixit and Dr. Shrikant Jichkar on youtube
4) Doctor Mi Kaay Khaau – book by Malati Karwarkar
Sumamry and conclusions :-

This subject is very vast. There are several books, videos, inteviewes, websites, case studies available in market on this
subject. Often the professionals are busy in their day today office work / social / family lifes / study / tours etc. There is
no time to read or refer these recources hence this short article would encourage you and navigate you to the approretae
references / life style. I am sure by practicing this delegently you will get full benefits of healthy, happy life. If these good
food habits are acompanied with the good 45minutes of exercise then the benefits are multifold. The execrsies are covered
in part two of this article. I am sure you will start it for today itself – so wishes for your healthy life.

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