New Place, New Equipment, New Commitment

I have just shifted to a new place, a new country. Together with adjusting with everything - I had to hunt for a gym nearby. And bingo! The colony that I have shifted into has a more or less well equipped gym with trainers. There is a jogging path too nearby. Its made of concrete so I havent tried it yet. I have put in 4-5 hours in the gym so far and it feels good. Have been relatively lazy and out of touch since the last time I was online. Will keep updated on diet and all soon

What is happening with my fitness?

Almost half a year gone and I haven't logged anything. I did have a lot of fitness issues the last few months. Will go over them in details later. For now, I have slightly changed my fitness regime. Reading my last posts I realise I was doing a lot of uphill walk on the treadmill. Nowadays I just jog 2-3 kms at a stretch and walk and then jog some more. Around 40 minutes per session. Looking at the skin tone - it looks decidedly unhealthy - I have incorporated some out walks / jogs in my schedule. So I have been walking outdoors at least twice a week. If I can make it to the park - I jog there.

Yesterday - Around 5 kms at the park. Jogged for 3.5 kms. Really refreshing. I have a major exam coming up. After it is over - i need to start my uphill / incline training on the treadmill. Really builds up stamina as well as upper body strength.

Still a long way to go before my first marathon. Can I make one in December this year...lets see.

Just because I havent been logging my efforts doesnt mean I have no fitness regime going!

Day at Gym

Logged 7 kms on the treadmill - at 63 mins and 520+ calories. Sweaty sweaty... It was yesterday. Then spent the entire day standing around at MPH looking at books on sale. No better way to spend a Sunday! I wish I did the treadmill thing more often. Just been too lazy lately and have not been paying attention to my diet.

Walking, Walking...

Logged 500 calories on the treadmill today, in 55 minutes. Followed it up with a wee bit of arm and leg exercises. Feeling good. I followa walking on a incline and a jogging routine alternating. One thing I always do is take a small water break after 30 minutes.

DASH Diet - What is it?

The DASH Diet has won the Best Overall Diet award for the year 2012. What is DASH Diet?


DASH - Dietary Approaches to Stop Hypertension

The Diet as the name suggests strives to prevent and lower BP or Hypertension.

So is it only for High Blood Pressure patients?

The Dash Diet follows a combination of a specified eating plan combined with reduced intake of salt. Dash menus have sodium in the range of 2300 mg while the average US man has a daily intake of sodium of 4200 mg. The diet is rich in potassium, magnesuim, calcium - all essential minerals and protein and fibre.

The Dash eating plan prescribes amount of daily servings per day for various calorie needs. Suppose a person requires 1600 calories per day as per her lifestyle and metabolism levels - the daily servings of various food groups is givens in the DASH Dietary Plan.

For 1600 calories per day - daily servings as per DASH

Food Group                        No of Servings          Each Serving Includes (eg)

Grains (preferably whole) -       6                        1 slice bread or 1/2 cup rice, pasta
Vegetables -                             3-4                     1/2 cup cooked veg or 1 cup raw leafy
Fruits -                                      4                       1 medium fruit, 1/2 cup fruit juice
Fat Free or Low Fat Milk         2-3                     1 cup yoghurt
Lean Meats, Poultry, Fish -        3-6                    1 oz
Nuts, Seeds, Legumes             3/Week                1/2 cup cooked legumes, 1/3 cup nuts
Fats and Oils                            2                         1 tsp

The Dash Diet plan gives the food that comes under the various food groups.

The plan has many useful tips and tricks on how to reduce your intake of calories and salt - like taking an apple instead of 4 shortbread cookes saves one 80 calories, using unsalted products whereever possible, washing canned vegetables to remove the brine or better using fresh vegetables.

Its apparent from the diet that it is appropriate for weight watchers as well as High BP patients as well as anyone willing to invest a modicum of time and energy to follow a healthy lifestyle. 

The Dash Diet can be found in entirety at the NHLBI website to download.