BNPGR’s Glow: Better Than Before Project
You cannot outsmart
Your
Metabolism

Here are 9th week के commitments (tasks)
decided by You

(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: Task 1: (affirmative: intake/ingestion) :one tsp ( tea spoon) lemon juice in lukewarm water ( 200 ml ) 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 : (Affirmative: intake/ingestion): During the day: Have one litre of water infused with mint leaves & sabza seeds

Plan your day. If followed for all 7 days: 7 out of 7
Missed for two days, You will get 5/7

Task 3: Affirmative: intake/ingestion):
• Have diluted Chhas – Pre-lunch
•1 TBSP curd (15 ml ) in 200 ml of water.

•Plan your day. For office-going friends, diluted Amul chhas allowed.
Scoring
If followed for all 7 days: 7 out of 7
Missed for two days: You will get 5/7

Task 4 :(Affirmative: intake/ingestion): Fruit Detox: Only one day:

Full day only on fruits ( list of fruits to avoid: sitaafal, chikoo, mango, jackfruit, pineapple, banana, grapes. Fruits to prefer: Apple, Papaiya, kiwi, watermelon, musk melon, pear, pomegranate, citrus fruits like oranges, mosambi, kiwi, and seasonal fruits which are not very sugary) you can add rock salt and kalimiri if needed, not normal salt
. No fruit juices (even without sugar )

Scoring: do it one day and you get: 7/7
Could not devote any one day out of 7: Your get Zero

Task 5: Homemade foot spa
Take one cup of baking soda. Add 4 litres 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 6: Eye Care
Cut two slices of cucumber. Chill them for a few minutes. Lie down. Place them on your closed eyes for 5 minutes.

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
Do it for 2 days: you get 1 mark
Do it for 1 day or forget all days: forget giving any mark: You get zero

Task 7: Skincare:
Mornings: Wake up. Take some ice cubes in a big vessel, Make chilled water, and Put your entire face into it for 20-sec x 2 times

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
Do it for 2 days: you get 1 mark
Do it for 1 day or forget all days: forget giving any mark: You get zero

Task 8: Hair/Scalp Care :

Warm coconut oil, gently massage onto your scalp, and leave it for 30 min before you wash: only to be done twice this week

Scoring
Do it two times: you get 7/7
Do it only Once: you get 5/5
Forget to do even once: zero

Task 9:: Hill workout/fly over work 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)

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!

BNPGR’s Glow: Better Than Before Project

IF YOU THINK THE PURSUIT OF HEALTH
IS EXPENSIVE AND TIME-CONSUMING
TRY ILLNESS.

BY LEE SWANSON

Here are the 10th 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 Gluten/Sugar/ Maida/Bakery/Processed food/Deep-fried/ you will give yourself a minus 1 for that day. No gluten will go on for the next 3 weeks

Task 1: You will not use seed oil for cooking.

Please check the list
No sunflower oil, peanut oil, corn oil, cottonseed oil, mustard oil, canola oil, rice bran oil, safflower oil, soy oil, grapeseed oil, palm oil, sesame oil, or blended vegetable oil. Also, no butter, no cheese

What to use: Ghee: only 1.5 tablespoons per person per day (homemade or branded), Olive oil, Cold press coconut oil

Please ignore the avocado oil photo (please read the photos related request in the beginning)
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: Intermittent Fasting: 10 hours: for 3 days this week
You can decide your own window.
Example 1: Your last food intake is at 8 pm. You will not eat anything till 6 am the next day
Example 2: Your last food intake is at 10 pm. You will not eat anything till 8 am the next day
{note: this is a training week, next two weeks the time window & number of days will expand}

What is allowed during the fasting period: Water & only water.

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

Task 3: Use herbs in the food during the intermittent fasting days.
You will use any of the given herbs (either one or more, but not too many) in your food-making during the intermittent fasting days.
Be creative, and make new experiments: post in the group along with recipes so others can also try.
Herbs to use:
1) Parsley 2) Oregano 3) Basil( tulsi) 4) Thyme 5 )Alfalfa(rizka)
6) rosemary 7)Sage( rishipatta/tej patta)

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

Task 4: Oil Pulling
Take 1 tablespoon of cold-pressed coconut oil. Swirl in your mouth. Start for 20 seconds and progress it up to 10 minutes. When time’s up. Spit out the coconut oil and brush your teeth.

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

Task 5: Pomegranate Green Tea
One Method
• Add some pomegranate juice to a jar.
• Add half a cup of pre-brewed and chilled strong green tea to it.
• Finally, add some chia seeds and stir.

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
Do it for 2 days: you get 1 mark

Task 6:: Steamed vegetables(avoid potatoes, and corn) for the dinner/last meal for the day: Please note: this will be your dinner on that day!
•Two times this week (Steamed and NOT Boiled!)

Scoring:
Do it for 2 days: you get 7 marks
Do it for 1 day: you get 5 marks
Could not do: You get a big Zero

Task 7: Hair Mask (before bath )
Take 2 tablespoons of aloe vera gel + ½ teaspoon of apple cider vinegar.

Double or triple the quantity depending on your hair length, it should cover your scalp thoroughly. Also apply on your hair ends.
Keep it for 15 to 20 minutes.
Wash it off with shampoo.

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

Task 8: Reduce EMF (Electromagnetic Fields)
Put your mobile on airplane mode, and switch off the wi-fi router for: minimum of 8 hours. Aim for 10 hours.

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

Task 9: Tai-Chi

Attend the tai-chi session on the 8th May Sunday
By Sensei Sandeep Desai( T’ai chi master)

And you get 7 points
if could not attend, work hard on all the remaining tasks, and try to get maximum scoring for your team

Task 10: HIIT by Anisha S

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!

Beach Games

groups games were arranged, Deepa worked out very interactive groups games so that team-wise additional points were given

BNPGR’s Glow: Better Than Before Project

Every time you eat or drink,
You are either
Feeding disease
Or
Fighting it.
By Heather Morgan

11th-week के commitments (tasks)
(2nd last week, after this the last one.
followed by one maintenance week)
(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 Gluten/Sugar/ Maida/Bakery/Processed food/Deep-fried/ No seed oil. You will give yourself minus 1 for each mistake/slip-up for that day. No gluten will go on for the next 2 weeks

Task 1 Cucumber Mint Water

Either prepare and keep it in the fridge or prepare fresh
Take glass= add small-sized cucumber+ add half sliced lemon(small)+ add 4 to 6 mint leaves + add pinch of ginger powder
Take 1 litre of Coconut water OR drinking water
Mix all the ingredients, shake well
Keep it in the fridge, and have it during the day.
Do it for 3 days: you will get 7 marks
Do it for 2 days: you will get 5 marks
Do it for 1 day: you will get 3 marks

Task 2 with mandatory photos/videos : Discover & Introduce your roots.
आप के roots मालवण से हो या मलाबार से , खानदेश से हो या काठियावाड से . It may be Goan or Awadhi .

Get involved with your kitchen. Cook (अपने खुद के हाथों से) the most unique protein lunch or dinner cuisine. Your selection must have 60 % protein content in 100 gm to 120 gm (finished product) of each serving.
(विशेष छूट: हो सके तो इसका इस्तेमाल avoid कीजिए: अगर आपकी select की हुई रसोई में gluten या किसी खास तरह का seed oil use होना नितांत जरूरी है – तो आप ये छूट उस दिन के लिए ले सकते हो, उस वजह से negative marking नहीं गिनी जाएगी)

Do it once and get the full 7 points.
Couldn’t do it, you will get zero points

Task 3: Intermittent Fasting: 14 hours: for 3 days this week
You can decide your own window. Please plan your 3 days so that they do not clash with your major early morning rigorous running/workouts (if any)

Example 1: Your last food intake is at 6 pm. You will not eat anything till 8 am the next day
Example 2: Your last food intake is at 8 pm. You will not eat anything till 10 am the next day
What is allowed during the fasting period: Water & only water.

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

Task 4: Use herbs in the food during the intermittent fasting days.
You will use any of the given herbs (either one or more, but not too many) in your food-making during the intermittent fasting days.
Be creative, and make new experiments: post in the group along with recipes so others can also try.

Herbs to use:
2) Parsley 2) Oregano 3) Basil( tulsi) 4) Thyme 5 )Alfalfa(rizka)
6) rosemary 7)Sage( rishipatta/tej patta)

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

Task 5: Steamed vegetables(avoid potatoes and corn) for the dinner/last meal for the day: Please note: this will be your dinner on that day!
•Two times this week (Steamed and NOT Boiled!)

Scoring:
Do it for 2 days: you get 7 marks
Do it for 1 day: you get 5 marks
Could not do: You get a big Zero

Task 6: Homemade exfoliating lips
Take ½ tablespoon of olive oil + add one tablespoon of coffee ground. Mix the ingredients in a bowl and stir well.
Dab this scrub onto your lips and massage in a circular motion for about one minute. Leave it as a mask for another minute. Wash away with warm water.

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

Task 7: Yogurt/Parfait
In a cup take low-fat yogurt. Add fruits, nuts & seeds. It can become a wholesome small meal. You can even pack it in an airtight container and have it later

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

Task 8: Homemade Bouncy Hair

In a bowl take 1 tablespoon of powdered ginger+ add 1 teaspoon of lemon juice + add ¼ cup of organic apple cider vinegar + add ½ cup of cool water.
Apply the whole mixture after washing your hair while you are still in the shower.
Allow it to sit for 2 to 3 minutes. Rinse it out
Do it for 2 days: you get 7 marks
Do it for 1 day: you get 5 marks
Task 9:Passive prone Hip extension
Please see the video.

Do it for a minimum of 2 minutes to 10 minutes.
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: HIIT by Sheila

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!

BNPGR’s Glow: Better Than Before Project
12th-week के commitments (tasks)
last week from our end

“In three words I can sum up everything
I learned about life: It goes ON “
By Robert Frost

you all will select the tasks of the maintenance week)
(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 Gluten/Sugar/ Maida/Bakery/Processed food/Deep-fried/ No seed oil. You will give yourself minus 1 for each mistake/slip-up for that day. No gluten will go on for the next 1 week
Task 1: You will not use any dairy products during this week. Please check the list

No to milk, buttermilk, paneer, curd, cheese
You can have almond milk, peanut milk/curd
(Whey protein allowed)
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 with mandatory photos/videos: Diversity in Indian cuisine
Select what you liked the most from the week 11 posts.
Glow friends से inspire होके, please make something very different.

Get involved with your kitchen. Cook (अपने खुद के हाथों से) the most unique protein lunch or dinner cuisine based on 11 th week posts

( विशेष छूट : अगर आपकी select की हुई रसोई में gluten या किसी खास तरह का seed oil use होना नितांत जरूरी है – तो आप ये छूट उस दिन के लिए ले सकते हो , उस वजह से negative marking नहीं गिनी जाएगी )
Do it once and get the full 7 points.
Couldn’t do it, you will get zero points

Task 3: Intermittent Fasting: 16 hours: for 3 days this week

You can decide your own window. Please plan your 3 days so that they do not clash with your major early morning rigorous running/workouts (if any)
Example 1: Your last food intake is at 4 pm. You will not eat anything till 8 am the next day
Example 2: Your last food intake is at 5 pm. You will not eat anything till 9 am the next day
What is allowed during the fasting period: Water & only water.

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

Task 4: Use herbs in the food during the intermittent fasting days.

You will use any of the given herbs (either one or more, but not too many) in your food-making during the intermittent fasting days.
Be creative, and make new experiments: post in the group along with recipes so others can also try.
Herbs to use:
3) Parsley 2) Oregano 3) Basil ( tulsi) 4) Thyme 5 )Alfalfa(rizka)
6) rosemary 7)Sage( rishipatta/tej patta)

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

Task 5: You will have Brazil nuts: one or a maximum of two per day

You can have it as it is or you can grate it/break it and spread it on some salad. Try for a group purchase.
Scoring:
Do it for 4 days: you get 7 marks
Do it for 3 days: you get 5 marks
Do it for 2 days: you get 3 marks
Do it for 1 day: you get 1 mark

Task 6: Potato face mask

Take 1 medium size potato to make the juice + add 2 teaspoons of raw milk+ add a few drops of glycerine
Mix well.
Apply on the face in massaging motion
Keep it for 10 to 15 minutes.
Wash it off.
Do it for 3 days: you will get 7 marks
Do it for 2 days: you will get 5 marks
Do it for 1 day: you will get 3 marks

Task 7: Homemade electrolyte drink

Take around 100 ml of water, boil, and make a green tea
Cool the green tea+ add 2 tablespoons (30 ml ) of lemon juice + Add 200 to 220 ml of coconut water.
Have it chilled or at room temperature
(in case fresh coconut water is not available, use the tetra-packed wala)
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: Hair Mask

Take 1.5 tablespoons of flaxseed powder+ to add 1 teaspoon of extra virgin oil OR cold press coconut oil add ½ teaspoon of apple cider vinegar + add curd to form a smooth paste.
Apply immediately on your scalp and hair.
Apply for 15 min.
Rince it off/shampoo it off
Do it for 2 days: you get 7 marks
Do it for 1 day: you get 5 marks

Task 9: Thread & needle variation
Please see the video.
Please do it very slowly
Beginners: Do two sets (both sides make one set)
Intermediate: 4 sets
Advance: minimum 6 sets & more
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: Surya Namaskar by Sree

3 times this week

Please see the video. Please follow the instructions for the number of sets vis a vis your fitness level
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

Some of you may have seen quick results & for some of you it is still in making kind of journey.
What we all have tried to learn is the first insight into your own metabolism. We hope now you are more equipped to deal with your food-related cravings, and that you have started taking care of your movement, skin, and hair. The team glow wishes you to continue your journey towards a better you: glowing you!

Here are the 13th week के commitments (tasks)
The last one of the project is the maintenance week!
decided by You
(Photos सिर्फ़ illustration के लिए है , उन्हें बस पकड़ कर न चले)

Task 1: Task 1: (affirmative: intake/ingestion): one tsp ( teaspoon) lemon juice in lukewarm water ( 200 ml ) 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: (Affirmative: intake/ingestion): During the day: I will have minimum of 3 litres of water

Plan your day. If followed for all 7 days: 7 out of 7
If missed for two days, you will get 5/7

Task 3: Have dinner by 8.30 pm or before

If followed for all 7 days: 7 out of 7
Missed for two days: You will get 5/7

Task 4: You will have dal khichadi at the night. Qty: 80 gm to 100 gm
You may add a simple salad (no dips) Dal khichadi ingredients can be the single origin or mixed)
Two times this week

Scoring: do it for two days and you get: 7/7
Do it for 1 day: 5/7
Could not devote any one day out of 7: Your get Zero

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: (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 7: Surya Namaskar by Sree

3 times this week
Please see the video. Please follow the instructions for the number of sets vis a vis your fitness level
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
Do it for 1 day or forget all days: forget giving any mark: You get zero

Task 8: 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 and complete in the last Chapter 6/6