BNPGR’s Glow: Better Than Before Project
किस क़दर तेरी दुआओं में असर था ऐ दोस्त
हो गया हूँ मैं सेहत-याब (healthy ,cured ) दवा से पहले
By danish farahi

Here are 5th week के commitments ( tasks)

No Refined sugar, NO maida, No bakery products, No processed foods tasks continue No new marks for this continuity.

You will add: I will not eat anything which is deep fried ( So NO to समोसा,वडा, कचोरी, कोफ़्ता, etc )

BUT
Negative mark: If by mistake you eat Sugar/ Maida/Bakery/Processed food/Deep-fried product, you will give yourself minus 1 for that day.
So on one unfortunate morning if you had sugar, or processed food: you will give yourself a minus 2, If you had मेदु वडा in the evening on the same day, your negative marking will be a Minus 3.

Task 1: भोर की अच्छी शुरुआत: You will have overnight soaked 5 ( five ) black raisins ( Munakka; मुनक्का )early morning, empty stomach

All 7 days of the week
Scoring: do it all seven days: 7 marks. Do it for 2 days, and you will give yourself 2 marks

Task 2: सुबह का सात्विक पेय: Boil a cup of water. Add grated ginger/fresh-made ginger juice, and add lemon juice. Drink hot (you may strain) {you will not add milk, sugar, jaggery, honey, or any kind of natural or artificial sweetener)

{those traveling and not able to make the hot drink, are allowed to source premix juice of ginger -lemon}
All 7 days of the week
Scoring: do it all seven days: 7 marks. Do it for 3 days, and you will give yourself 3 marks

Task 3 (किसी भी एक वक्त का मुख्य भोजन ): आप अपने lunch या dinner में ( आपकी choice): multi grain रोटी लेंगे ( गेहूँ का aata नहीं ) , साथ में , अपनी पसंद की सब्ज़ी + salad.

Task: multi grain रोटी का है . Be creative and post your photos. ( wheat not allowed ): for 4 days
Scoring: Do it for 4 days: 7/7
Do it for 3 days: 5/7
Do it for 2 days: 3/7
Do it for 1 Day: 1/7

Task 4 (खाने में protein): Anyone meal ( not to mix with multi-grain roti task) in the day with: for 3 days

Veg : Soya Or Paneer ( try for home made, जो घर पे बना या बनवा सकते हो )
Non veg : Chicken or Shrimp ( protein : 24G (per 100g) or Lobster – protein 22.1G (per 100g) or Crab -protein 20.5G (per 100g)
Scoring: Do it for 3 days: 7/7
Do it for 2 days: 5/7
Do it for 1 day: 3/7
Otherwise zero
Task 5: (दिन भर में कभी भी ) : You will have Prunes ( dried plum ): 2 no
4 times a week

Scoring: Do it for 4 days: 7/7
Do it for 3 days: 5/7
Do it for 2 days: 3/7
Do it for 1 Day: 1/7

Task 6: कुछ मज़ेदार पिया जाए: Any time during the day
Smoothie: take 2 spoons ( soaked) Oat, Add any one fruit ( either Apple Kiwi or Strawberry or Papaya ), add water ( no milk ), you may add Ice

Use blender/juicer: Any 3 days
Scoring: Do it for 3 days: 7/7
Do it for 2 days: 5/7
Do it for 1 day: 3/7

Task 7: Hair हम हुए, तुम हुए की ‘मीर’ हुए
उसकी ज़ुल्फ़ों के सब असीर हुए
By मीर तकी मीर
( whether me or you or meer it may be, we all are the prisoners of her tresses for eternity)
Take 1/3 cup of flaxseeds + 2 cups of water. Bring flaxseed and water to a boil over medium heat. Stir occasionally to prevent sticking. Once the mixture has a slimy texture remove it from heat. Using cheesecloth, pour the contents into a bowl. Let it cool. ( optional: you may add an essential oil like rosemary or lavender oil ) Apply to hair. Leave it for 15 to 20 minutes. Wash the hair.

: your will do it 2 times this week
Scoring
Do it 2 times: you get 7/7
Do it once: you get 5/7.
Forget to do even once: zero

Task 8: कल चौदहवीं की रात थी शब भर रहा चर्चा तेरा।
कुछ ने कहा ये चाँद है कुछ ने कहा चेहरा तेरा।
By इब्ने इंशा
Face task: Take two to three tablespoons of cold raw milk, add half a tablespoon of glycerine into it, and mix it up. Apply on the face and lips with a cotton ball, and let it dry for 15 to 20 minutes. After that, wash your face with cold water. It will result in smooth and glowing skin.: 3 times in the week

: Do it for 3 days: you get 7 marks
Do it for 2 days: you get 5 marks
Do it for 1 day: you get 3 marks
forget to do: forget giving any mark: You get zero

Task 9: ऊंची है बिल्डिंग लिफ्ट तेरी बंद है
तेरे वास्ते ( ए मेरे task ) दौड़ कर आऊंगा मैं
सौ सीढ़ियों को भी चढ़ जाऊंगा मैं
ऊंची है बिल्डिंग लिफ्ट तेरी बंद है
By देव कोहली
Stairs task: 5 floors, climb-walk: two times every day: for 5 days

Beginners: आपको सारे floors सीधे चढ़ने है
Middle range वालों : आप 4 मंज़िल सीधे चढ़ोगे और आखरी पाँचवी मंज़िल उल्टे पाँव चढ़ोगे ( climb backwards )
Advance champions : आप लोग दो मंज़िल सीधे चढ़ोगे और बाकी की तीन मंज़िल उल्टे पाँव चढ़ोगे

{ every day two times: different times: ideally morning and evening)
Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 day: you get 3 marks
Less than 3 : your get zero
If you forgot to do it twice every day rather did once on any particular day, you will not get any points for that day. It has to be twice a day )
{जिनको घुटनों की तकलीफ़ है , वे दिन में दो बार 30 मिनट्स extra चलेंगे )

Task 10: HIIT session : 3 times this week: Suvendu’s video
Please see the video. पेहले अपनी क्षमता समज़ लो

Beginners: बताई गई exercises में से कोई भी 3 exercise 10 second करोगे 2 बार ( between each exercise you will rest for 10 seconds)

Middle category: you will do all the exercises each for 10 seconds with a 5-second break for 5 times

Advance: do each exercise for 25 seconds of action and 5-second rest x a minimum of 7 times
Scoring: do it 3 times, and you get 7
Do it 2 times, and you get 5
Do it 1 time, and you get 3
Couldn’t execute, give yourself zero

Happy Glowing!

BNPGR’s Glow: Better Than Before Project
जैसा भोजन खाइए, तैसा ही मन होय |
जैसा पानी पीजिए, तैसी बानी होय ||
By Sant Kabir
the behaviour of a person depends on the type of food he/she consumes, and the sweetness of the voice depends on the type of water he/she drinks.
“the company in which one lives affects one’s behaviour”.

Here are 6th week के commitments ( tasks)
No Refined sugar, NO maida, No bakery products, No processed foods, No deep fried items tasks continue: No new marks for this continuity.

You will add : I will not eat wheat( including durum), रवा , rye, सूजी ,दलिया ,sevian: Basically I will go gluten free.( multi grain रोटी की अच्छी आदत आपने already अपनाई है । साथ में unpolished चावल भी विकल्प के तौर में आप ले सकते है )

BUT
Negative mark: If by mistake you eat Sugar/ Maida/Bakery/Processed food/Deep fried/gluten product, you will give yourself a minus 1 for that day.

Task 1: Morning: You will have overnight soaked 2 बादाम (almond) & one अंजीर (fig), empty stomach

All 7 days of the week
Scoring: do it all seven days: 7 marks. Do it for 2 days, and you will give yourself 2 marks

Task 2: Raw vegetable juice : ( kutcha: not cooked or steamed)
Anytime during the day, but before evening: to have it in between the main meals.

( beetroot, आंवला /amla, गाजर: in case you are traveling; if at home you may opt for other options. In case you are not able to source जूसवाला during the travel, only then you may use organic amla powder/beetroot powder: mix it in 200 ml water and drink)

All 7 days of the week
Scoring: do it all seven days: 7 marks. Do it for 3 days, and you will give yourself 3 marks

Task 3
Task: Make your own Protein smoothie: do not have it around main meals
You may use whey powder, and sattu powder: Be creative, post-photos-recipes: aim to get at least 15 gm+ of protein from your smoothie.

All 7 days of the week (in case of hectic travel, just carry whey powder/sattu powder and have it with 200ml/250ml water)
In case you can make a really filling smoothie, you may skip one of the meals.
Scoring: do it all seven days: 7 marks. Do it for 3 days, and you will give yourself 3 marks

Task 4: During the day: Have one litre of water with सब्ज़ा seeds( sweet basil seeds)
Carry (in case you are away from home ) sabja seeds. Add one teaspoon of sabja seeds in a 1 litre water bottle. Drink the water (along with sabja) sip by sip. ( not to gulp down in one go )

All 7 days of the week
Scoring: do it all seven days: 7 marks. Do it for 3 days, and you will give yourself 3 marks

Task 5: Box breathing (square breathing): Timing: 1:1:1:1 x 6 to 10 times each time (see your capacity)
You will inhale, hold, exhale and hold (no normal breathing in between) with equal time duration
Example: If you inhale for 4 seconds, then hold the breath for 4 seconds, exhale for 4 seconds and hold for 4 seconds. Repeat Slowly increase the sets to 10.

Daily: two times. Each session: 6 to 10 times inhale-hold-exhale-hold
(in case you can master this, you may increase 4 seconds to 5 or 6 seconds)
All 7 days of the week
Scoring: do it all seven days:
7 days:14 times: 7 marks.
6 days: 12 times: 5 marks
5 days: 10 times: 3 marks
4 days: 8 times: 1 mark
Less than 4: zero
If done only one time: that does not count
Please see the video

Task 6: Homemade Facial Mist :

Take 60 ml distilled/bisleri/aqua guard water. Add 20 drops of Lavender essential oil. Put in a small spray bottle. (Store it in the fridge)
In the case of travel, improvise and make a lesser quantity
Spray on your face: 2 times every day

Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Less than 3: your get zero
If you forgot to do it twice every day rather did once on any day, you will not get any points for that day. It must be twice a day)

Task 7: Homemade Eye mask: Soak 2 caffeinated tea bags (black tea: oxidised one) in warm water for 1 minute, squeeze out the excess liquid then chill them in the fridge for a few minutes. ( in case access to the fridge is not available, allow them to cool down) Place them on the eyes for 10 to 15 minutes

When to do: Ideally after long exposure to screen time/before sleeping
Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Less than 3: your get zero

Task 8: Homemade Natural Sleep Aid: Take a 100 ml spray bottle. Mix 20 drops of Lavender essential oil+ 1 tablespoon of isopropyl alcohol or vodka. Fill the rest of the bottle with water and shake.
Before sleeping, mist your pillow with this relaxing spray.

Those who want to avoid isopropyl alcohol, they can use

Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Less than 3: your get zero

Task 9: Correct Lifting by maintaining the natural curve in your lower back
During working hours: two times every day for all 7 days
(Can be your clinic, office, field, or kitchen: but you must be in midst of a busy schedule. Lift 2 items: find a bit heavy items (not very heavy). Lift it, keeping your natural curve in the lower back. Do not load your spine.

Please see the video.

Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Less than 3: your get zero

Task 10: HIIT session by Anisha Joshi Pant : 3 times this week
Please see the video.

Beginners: time it so that you complete the workout within 5 minutes
(Warm-up and cool-down timing extra)

Middle category: time it (by number of sets) so that you can complete the workout in 10 minutes
(Warm-up and cool-down timing extra)
Advance: max 20 minutes
(Warm-up & cool down timing extra)
Scoring: do it 3 times, and you get 7
Do it 2 times, and you get 5
Do it 1 time, and you get 3
Couldn’t execute, give yourself zero

Happy Glowing!

BNPGR’s Glow: Better Than Before Project

Exercise is king.
Nutrition is queen.
Put them together and
you’ve got a kingdom.

                                                                                       By Francois Henri "Jack" LaLanne

Here are 7th-week के commitments (tasks)

No Refined sugar, NO मैदा, No bakery products, No processed foods, No deep-fried items tasks continue No new marks for this continuity.
BUT
Negative mark: If by mistake you eat Sugar/ Maida/Bakery/Processed food/Deep-fried/ you will give yourself minus 1 for that day.

Only गुज़ारिश: हो सके तो avoid gluten during this week or या इस हफ्ते में सिर्फ तीन दिन तक restrict करने की कोशिश करें.

Task 1: Sprouts: 50 gm to 100 gm.

Have it before breakfast or with breakfast.
You can only add नमक, कालीमिरी, lemon.

Scoring:
Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Less than 3: your get zero

Task 2: Have Mango: Thrice this week
Our super chefs: Jaina, Rupal, Dr. Shradha (Mona), and Bhavna have worked out Mango exotica options to add to Golden touch to project Glow
The recipes along with the photos will be posted by Sunday evening.
इन्होंने जिस तरह से आम को आपके सामने लाने की कोशिश की है , उसको follow कीजिए

Scoring: Do it for 3 days: get 7 marks
Do it for 2 days: 5 marks
Do it for 1 day: 3 marks

Task 3: During the day: Have one litre of water infused with mint leaves & small cinnamon stick ( thin & not more than one inch)

Drink the water sip by sip. (Not to gulp down in one go and not to eat mint or cinnamon)
All 7 days of the week
Scoring: do it all seven days: 7 marks. Do it for 3 days, and you will give yourself 3 marks

Task 4: Protein shots.
Have it from 10.30 till 12.30 pm (basically between breakfast and lunch)

Make your own recipe for protein shots. You can have the same for all the days or make it for a couple of days and change it.
It can be homemade protein bars OR it can be in laddu form or it can be nut—protein-mix. Use whey protein powder, Sattu powder, and roasted soya beans.
You could also make a roasted protein mix- by using roasted dals with salt and pepper.

Discuss with your friends. Buy the ingredients together and make them in one place and share the cost and protein shots.

Scoring: Every day once
Do to for 7 days: 7 points
Do it for 1 day: 1 point.

Task 5 : Dinner: Go liquid

Please be creative.
You can have soup, शोरबा, दाल

Scoring:
Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Less than 3: your get zero

Task 6: Homemade exfoliating hand scrub

Take 1/2th cup granulated brown sugar. Add 1 tablespoon of olive oil. Add 6 to 10 drops of lavender essential oil. Mix all the ingredients in a jar.
Your scrub is ready.

How to use: Scoop out a small amount of the scrub & gently massage it into your hands for one minute. Rinse with warm water.

Do it for 2 days: you get 7 marks
Do it for 1 day: you get 5 marks
Didn’t do: No marks

Task 7: Homemade foot spa

Take one cup of baking soda. Add 4 liters of warm water & soak your feet for 15 minutes (turn on some soothing music & listen to it)

Do it for 2 days: you get 7 marks
Do it for 1 day: you get 5 marks
Didn’t do: No marks

Task 8: Hill workout/fly overwork out/staircase workout
Gandhi टेकड़ी or any fly-over of a good length or 5 floors
Weight in your haversack: 2kg to 5 kg: can be grains की पोटली

Walk/run/climb: As per your stamina. Pace: comfortable: no need to push.

Beginner:4 times (going up and coming down will be counted: 1 time)
Mid-level: 6 times
Advance: 8 times and above (as per your stamina)
वैसे bnpgr परिवार में आज तक non stop गांधी टेकड़ी climb का record क्या होगा? क्या कोई नया रिकार्ड बन सकता है ?
Do it once: you get 7 marks
Or get a zero

Task 9: Stand up without support/minimum support

Sit cross-leg.
Try to get up without any support or with minimum support
One cycle: from a standing position, try to sit- then get up
Repeat immediately: do two times: this will be one set

Do one set in the morning & one in the evening.
Please see the video.

Those who cannot sit down due to knee issue
Sit on a comfortable chair. Get up and do a mountain pose -tadasana but with standing on the toes. Hold for 6 seconds to 30 seconds (built your strength) do it twice: do it two times during the day.
Please see the video.
Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Less than 3: your get zero

Task 10: HIIT session by Shreyas: 3 times this week
Please see the video.

Beginners: time it so that you complete the workout within 5 minutes
(Warm-up and cool-down timing extra)

Middle category: time it (by number of sets) so that you can complete the workout in 10 minutes
(Warm-up and cool-down timing extra)

Advance: max 20 minutes
(Warm-up & cool down timing extra)

Scoring: do it 3 times, and you get 7
Do it 2 times, and you get 5
Do it 1 time, and you get 3
Couldn’t execute, give yourself zero

Happy Glowing!

BNPGR’s Glow: Better Than Before Project

Every time you eat or drink
You are
Either feeding disease or fighting it
By Heather Morgan

Here are 8th week के commitments (tasks)

(Photos सिर्फ़ illustration के लिए है , उन्हें बस पकड़ कर न चले)

No Refined sugar, NO मैदा, No bakery products, No processed foods, No deep-fried items tasks continue No new marks for this continuity.
BUT
Negative mark: If by mistake you eat Sugar/ Maida/Bakery/Processed food/Deep-fried/ you will give yourself minus 1 for that day.
Only request: control gluten intake. Have only when options are not available

Task 1: सुबह की पहली दस्तक: ½ to 1 teaspoon of आंवला (Amla) powder in warm lukewarm water (200 ml ) early morning, empty stomach

आप readymade आंवला पाउडर खरीद सकते है या घर पर भी बना सकते है
(Ask your team members to jointly work out)
Do it for 5 days: you will get 7 marks
Do it for 4 days: you will get 5 marks
Do it for 3 days: you will get 3 marks
Do it for 2 days: you will get 1 mark

Task 2: नाश्ते में सिर्फ़ protein (only protein breakfast: 80 % to 90 % protein)
(or maximum protein breakfast)

Task 3: During the day: Have one liter of water infused with mint leaves & chia seeds

Do it for 5 days: you will get 7 marks
Do it for 4 days: you will get 5 marks
Do it for 3 days: you will get 3 marks
Do it for 2 days: you will get 1 mark

Task 4: Vitamin C-rich Fruit
In-between breakfast and lunch you will have one or two Vitamin C rich fruit

Do it for 4 days: you will get 7 marks
Do it for 3 days: you will get 5 marks
Do it for 2 days: you will get 3 marks
Do it for 1 day: you will get 1 mark

Task 5: Evening time
Green tea

Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Less than 3: your get zero

Task 6: Vitamin C-rich, homemade Face wash
(Please take the help of your team members)

2 tablespoons of besan OR oat flour + ½ tbsp of orange powder+ 1 teaspoon of organic turmeric + ½ tbsp of amla powder.
Mix all the ingredients in a bowl & store in a bottle.

Use the mix with rose water or mineral water (for oily skin) OR rice water (for combination skin) OR milk or curd for dry skin (depending upon your skin type) and use the paste as a face wash

Do it for 4 days: you will get 7 marks
Do it for 3 days: you will get 5 marks
Do it for 2 days: you will get 3 marks
Do it for 1 day: you will get 1 mark

Task 7: Green Smoothie
Use maximum leafy green vegetables and make a green smoothie
(You may add a small number of dry fruits/seeds)
(Those on vacation, give local leafy vegetables to fruit juice Wala/hotel and get your smoothie made)

Do it for 3 days: you get 7 marks
Do it for 2 days: you get 5 marks
Do it for 1 day: you get 3 marks

Task 8: Group Run OR run-walk OR only walk: One single task-single event

You must have at least one friend OR one family member with you throughout or your friends/family members should support you as a relay (one for a few km and then a second should join you for the remaining km )
Beginner: minimum 10 km
Medium: minimum 20 km
Advance: minimum 30 km
Time to join the glow participants. Socialise-meet your Saathi since day 1 in this beautiful project.
Discuss and plan
Early morning walk/run to Gilbert hill Andheri & back?

Or

Two complete loops (and a little more) of a National park?

or
Prabhat pheri (Yaar ke mohalla mein walk-run) Start from the national park and do the loop Borivali-Daulat Nagar -IC colony -Borivali-Kandivali :(in sobo’s lingo:kabo: Kandivali-Borivali or makabo: Malad-Kandivali-Borivali) Pass by friends area-she/he joins the loop
We can discuss this in the main group and offer one or two alternatives as hum log kafi sare hai.

Do it once: you get 7 marks
Or get a zero

Treasure Hunt: Later we worked out an exciting format. The fun quotient became the main point of the task.

I have always found that when an opportunity is given to any grown-up, she/he rediscovers the child in her/him.

One can easily see the stress free -child-like enthusiasm. I have been devising various treasure hunts for friends and families. Group meetings, picnics, day trips to national parks, birthday parties: the event can be any of these, but a well-conceived and well-executed treasure hunt is always a super hit !

following was the format:

Memories :

Task 9: Turkish Get Up

( do it aaram se to improve shoulder stability, core strength, mobility, and leg drive & identify asymmetric between the left & right sides of your body)
You can do it without any weight or use a water bottle, dumbbell, or kettlebell
Please see the video.

Trial/ getting used to it: initial two days
Task To do: 3 times during the week
Beginner: one on each side
Medium: three on each side
Advance: Five on each side
Do it for 3 days: you get 7 marks
Do it for 2 days: you get 5 marks
Do it for 1 day: you get 3 marks

Task 10: Vinyasa Yoga session by Deepa

: 3 times this week
Please see the video.
Scoring: do it 3 times, and you get 7
Do it 2 times, and you get 5
Do it 1 time, and you get 3
Couldn’t execute, give yourself zero

Happy Glowing!

to continue in chapter 5/6…….