mindfullness – THE HAZY WHISPERER

People

I know there are terrible terrible people out there but listen:

Okay, I know there are terrible terrible people out there but listen:

I also know that there are people who stop and smile at tiny plants growing out of sidewalk cracks, people who laugh so loud that they snort, people who compliment others randomly, people who take pictures of their friends because they love seeing them happy, people who ramble about things that they’re passionate about, people who blush and stutter, people who are kind, people who are warm, people who love and love and love.

There are people who are intrigued on seeing a bird’s nest, people who slow their cars to let the pedestrians walk, people who stop to look at the clouds and smile, people who walk a mile extra to conserve the environment one step at a time, people who pet strays like their own, people who share food with strangers, people who give bear hugs, people who stay up all night with their loved ones just so they do not feel left alone, people who suffer with a simple just to provide two square meals for their family, people who do not like taking credit for things thy’ve contributed in, people who give and give and give.

My Love, there are all kinds of people out there… So wear the tint that you can appreciate and only then start looking at the world. Because, you will only find the kind that you seek.

My Intermittent Journey

My journey from five meals a day to only eight hour eating window per day.

For a person who runs away from the thought of skipping a meal and considering fasting my biggest nightmare, I was lucky to be introducedto Intermittent Fasting as Intermittent Eating… think po-tay-to po-tah-to!

Let me begin with a brief about Intermittent Fasting (IF)

There are over 3 commonly known variations to this eating schedule

5:2- here you eat normally for five days of the week and the fast for two days with a maximum calorie intake of 500-600 cal.
Eat-Stop-Eat- here you fast for 24 hours (zero calorie intake), once or twice a week.
16/8- here your eating window is within 6 to 8 hours and you fast (zero calorie intake) for 16 to 18 hours.

For obvious reasons my choice was the 16/8 method of eating(as I like to call it instead of IF).

Coming to what is IF?

I wouldn’t call it a diet because it doesn’t tell you what to eat. I would rather refer to it as an eating pattern since it only tells you when to eat!
So, did I have to skip a meal? Not necessarily. I just had to time them better, or if it suits me, I could choose to skip a meal.

How did I move from 5 Meals per Day to an 8hr Eating Window?

I took some time to notice my existing eating patterns, the average time difference between my dinners to the next morning’s breakfast. It seemed like I was spacing them by 14 hours already, but the issue was that of snacking after. I took it one week at a time.
The first week I made sure that I wasn’t snacking post dinner
The next week I added an extra hour to my fasting period and came to 15/9
The third week I glided into the 16/8 schedule

(Since I tend to have migraine attacks due to acidity from skipping or spacing meals too far apart, this gradual glide-in helped enormously)

The Mechanism of IF
The entire schedule of IF is based on Fed State and Fasted State
The Fed State begins when we start to eat and lasts upto 3-5 hours after, because that’s how long our body takes to breakdown and absorb the food. During the Fed State our insulin levels are high, making it difficult to burn fats
The Fasted State begins at the end of Fed State; it is the time when our body is resting and not processing our meals. The fat burning state begins only 8 to 12 hours after our last meal (post-absorption of all the meals).
Since we don’t easily enter the Fasted State with the habit of unconscious and/or mindless snacking, we store fats. But with IF the fats that pack Glycogen get the chance to be converted into Glucose; AKA Fat Burning State, leading to loss of fat without changing what one eats!
(Interesting fact: the human body can survive on zero calorie diet for eight days)

Working out while on IF?

When I first began this eating plan I was regularly running in the mornings. So, I went ahead with my morning routine of returning from a run by 7 am and made it to breakfast by 10am, which when clocked in for eight hours allows me have my last meal by 6:00 pm.
I wondered if I’d have enough energy for longer runs, but I was surprised that I could comfortably do it provided I had a meal after. Eat Dates (1-2 a day), Otherwise I was bound to feel dizzy and drained.

A friend who has been on IF for more than 18 months now, shared that he practices MMA; so high intensity workouts shouldn’t be an issue either.

What can we consume during the 16 hour zero calorie period?

There are three options. Water. Green Tea. Black Coffee (all of this is without any form of sweetner).

No, fresh fruit juices aren’t allowed either. They carry a certain amount of calories, putting the stomach back to work.

What about the dinner parties and events?

Stay liberal, don’t get obsessed- it’s never healthy. I spent time and created a list of priorities and enjoyed a late meal once in a while. But the very next day I was back on the schedule; no slacking there.

Benefits of IF

A better and timely eating system, allowing my digestive system some rest
Reduced hassle and time spent on meal preparation
Burn body fat and build muscle, and improve body composition
Lose weight (mostly around my abdomen region)
Feeling light and energetic
Reduced workout time without putting on weight or feeing lethargic
Learned to say No!

Research based facts: IF can help reduce the risk of cancer and cardiovascular diseases. It also helps keep neuro degenerative diseases such as Dementia and Alzheimer’s at bay and improve brain health.

Who shouldn’t try IF?

Anyone who has a history of any form of eating disorder
Those who are pregnant and breast feeding
Anyone with a compromised immune system
Those with thyroid, adrenal and hormonal issues

Hope my experience helps you start your own story if you’re looking at starting with IF. I personally love it because of its simple rules and the convenience it provides (no extra gadgets or supplies needed).

More love and power to all you guys. Hope all of you had a great V-Day and week!

PROCRASTINATION

This one is special. It is an act that I often rely on. I’m not sure where it stands on the B&W scale, but it has helped me sometimes.

This one is special.

It is an act that I heavily rely on; is it a good thing, I’m not sure.

PROCRASTINATION

‘the action of delaying or postponing something’

… it is a habitual and/or intentional delay of tasks despite its side-effects…

This means, to ignore doing things until the last minute or just avoiding them altogether. The idea of putting away a to-do list until the very last minute, giving task the chance to move from important to urgent before executing them.

Why is this word important?

Well, I procrastinated on writing the weekly post. I had known from a while that the fourth week of the current month was going to be tightly packed and also the fact that I am expected to give WW4.

And instead of attending to this important task when I had the time, I let it sit until the last minute aka I procrastinated. And here I am, now writing it when its developed a sense of urgency, instead of just importance.

This word is important to me because I’m acknowledging a behavioral pattern that I have and trying to address it. For me, the act of admitting to ones fault is the first sign of growth (In my head I’m hearing each reader say “More power to you!”… that’s me hoping)

While it seems all bad because I tend to sometimes under-perform in comparison to my potential. I miss out on time that could be used to improve the presentation and save me some last minute sprints. But, I’ve realized that procrastinating has its own small benefits. I don’t spend too much time planning the smaller things and don’t get the chance to sweat them either. It makes me a fast thinker who usually opts creativity to deal with the time deficit. It makes me live in the moment.

Guess then, I just need to learn to segregate tasks on which I can and cannot procrastinate!

Do you procrastinate as well?

Please do share your experiences and hacks of dealing with it.

Bonus: There are people who identify themselves as PROCAFFEINATORS.

These are the people who cannot get started with their day, work or life without first having their caffeine fix. Its a dependence of sorts.

PS: WW= Weekly Word

FLOW

A new habit with this New Year!

Here’s to beginning this new year with a new habit!
As enticing as the idea was, I realised that writing- like every other well thought task, requires commitment. And I for one has been having a hard-time at doing it. Sometimes, you are full of ideas and yet deceived by productivity and results.

That’s what brought me to my first Weekly Word: FLOW

Commonly known through its slang- Zone; flow is actually a state of mind. It is the in-between space, where over doing beyond its borders leads to stress and being challenged under this level feels like a waste of our skill-set and hence boredom.

Have you ever been in a trance like state while working at something, so much so that you lost track of time and surroundings? So much so that, nothing mattered anymore but for the job at hand? Has an activity ever helped you disconnect from your here and now and transported you to a place of comfort and safety?
If you’ve ever felt this way, then my friend you’ve been in a Flow state of mind.

According to positive psychology, flow is a state of ‘complete immersion’ in an activity. Mihaly Csikszentmihalyi, the man who recognised and named this concept, says that flow is like-

“being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you’re using your skills to the utmost.”

*Media Credits to The Flow Campaign on Behance

This was the Weekly Word.
Like, Comment and Share your views on the choice of word and the content. 
If you wish to recommend or share a word that you'd like me to explore based on my perspective, then please do send it in through the comments section.
*You can now follow THW on Instagram @thehazywhisperer for regular updates*

Until next week!!

My Religion, My Resolution

I got in bed an atheist but a conversation made me a believer before I could close my eyes.

One more year is about to begin with one more box full of memories to look back upon. With the temperature dropping and the festivities picking up, I’ve been feeling all sorts of things.

You know how I’ve spent nights being grateful* to this year. I’ve been introduced to a new phobia- the fear of not having any travel plans finalised, and have internalised it more than necessary. The RJs and everyone else are singing the jingles and discussing New Years Resolutions.

As a person in dilemma regarding my New Years Eve plans and a higher chance of spending it in my fuzzy socks and beanie with a book and some music, I’m gladly surprised that my procrastination over making resolutions has lead to an enlightenment of sorts. I’m a person who can day dream situations, events and detailed conversations. One such episode had me waking up with a religion while I’d gone to bed an atheist by general definition.

It was an episode of an imagined debate, backed by my take on religion (that it’s a tool of instilling fear in order to create order, which has long been used against the society for power), I realised something about my own belief system. While I’m not a believer of any specific, well-practiced school of religion and way of living, I do identify with bits and pieces of the religion that my family ardently follows.

In an entire debate staged in my mind where I’m arguing against the idea that all non-believers of the textbook religion are atheists, while my alter ego is trying its best to tell me that I’m an atheist and that’s all right! I knew that the debate was quite useless as it wasn’t leading up to anything. But hey! what better place to have such a redundant chat than the thinking seat on a winter night, when the touch of the ceramic against my backside had sent shiver up my back?

So I entertained my own banter, assured that this was the best way to take my mind off the weather and my cold seat. In no time, the banter spiralled and I was telling my alter ego that I’m a person of science and humanity, and that comprises my religion. This new turn of events made everything all the more interesting and suddenly it followed me into my bed at the dead of the night.

For the first time that night, I became an active observer to the antiques of my mind. i was now of the viewpoint that the world can do with one less parameter of division. Instead we are in dire need of a common ground to come together. While climatic change and cruelty against animals is doing their bit, I advocated that right now there is a need for something bigger!

And that’s when I mouthed the word ‘HUMANITY’!

I’d suddenly convinced myself in the charade of this day dream, that Humanity is the religion that the world needs. Don’t get me wrong, all the existing religions are amazing in their own way and I in no way think that they need to be done away with. All I mean is that the primary religion of each individual should be humanity while their sub-religion could belong to their choice of God and Scriptures.

While I haven’t yet the clarity of what this religion will entail, I do have something that are pretty clear.

This would mean placing people and their feelings before things and my attachment to them.

This would mean being more considerate and less demanding.

This would mean sharing rather than scavenging.

This would mean being polite…

POLITE.Yes, that’s what it’s got to mean!

And quickly I came up with three basic ways how I’m going to be polite and try to spread my new found religion.

1. Instead of saying “sorry I’m late”, I’m going to practice thanking “Thank you for waiting for me”.

2. Instead of letting someone know that “Hey, you’re real bossy”, I’m going to try “You have great leadership skills and I just had an idea…”

3. Instead of losing my mind and saying “Leave me alone” I’m going to attempt a “Can I have a minute/some time to myself, before we continue to/with…”

Of course, three changed habits are not going to change the world, but I’m willing to believe that this attempt will change one heart at a time.

So here’s The Hazy Whisperer signing off for this year and looking forward to a more engaging and productive new year with all of you!

The above have now become my resolution for the years to come and if you have any thoughts to contribute to Humanity- a global religion, please do share.

A fruitful and comforting new year to all of you!!

Churning Wheels: Potion Quotient

There are four chemicals that are responsible for human happiness.

(This is the second article of the Churning Wheels series)

With a whirlwind of ideas that I couldn’t address all at once I was left restless for a day or more. So I did the best things that I could think of- ponder, wonder, ignore, convince myself that it’s not my monkey hence not my circus. Over time I tried digging deeper, finding articles or asking people if they knew what I felt; well let’s just say there wasn’t much success there either. Internet is smart but it didn’t know the answer to my unsure questions and left me clueless.

After some more time of self-tormenting I decided that the best way to understand what an individual goes through is by looking at it from a two-fold system:

Their chemical proportions
Their needs as individuals

With better clarity than before, there finally was a direction to look at.

A little reading and some permutation and combinations later, I realised that there are four chemicals that are responsible for most human happiness. The beauty of such chemicals is that they needn’t be injected but we can learn to produce and help product more of them within ourselves.

The first chemical is ENDORPHIN. It’s the one responsible for making us feel good after a session of physical exercise, despite all the muscle strain, by reducing the perception of pain and are also responsible for feeling of euphoria; also known as the body’s ‘feel good chemical’.
The next one is DOPAMINE. This motivates us into performing better and being achievers. It creates a sense of contentment and high through achievements. It is also called the brain’s ‘reward and pleasure centre’ ; more the dopamine more the productivity. Lowered motivation and enthusiasm is an indicator or low levels of dopamine.
Third in line is SEROTONIN. This motivates us to indulge in pro-social behaviours. Its released when we perform acts of kindness towards others, making the world seem like a better place. Commonly known as the ‘happiness hormone’, it can affect the body temperature, cause migraine and regulate appetite.
And finally OXYTOCIN. This is the social potion, often also called the ‘love hormone’. It is released through proximity. It’s the reason why sometimes hugs feel more therapeutic than words. It works on the trust, warmth, openness and empathy of individuals.

On gaining this new information, the next seemed obvious. I had to know how I could improve the production of these hormones in my body without resorting to chemical substitutes. With it began the next phase of my research and I was surprised at how simple it is to make myself happy!

Here are some steps that can be adopted easily in everyday:

Soak in the sun as vitamin D is fat-soluble and directly effects the production of Oxytocin.
Exercise regularly as it has many mind-body benefits. Staying active helps the physiology and is directly related to the production of Endorphin.
Sleep well because your body needs the rest. It is said that most of these hormones are produced when the body is in a resting state that’s why when we wake up after a good night’s sleep we feel energised and refreshed. By the end of the day, the body has usually exhausted its supple of these hormones, making it tired and deserving of the rest.
Eat a protein rich diet and avoid processed foods. Veggies, unsaturated fats, nuts and seeds are the best way.
Quit or limit your sugar consumption*
Avoid excessive consumption of alcohol and caffeine. They create dependence and interfere in the natural hormone production process.
Listen to music that you enjoy as it triggers the pleasure centres.
Try aromatherapy; esp. lavender and chamomile, as they are known to have relaxing properties.
Practice yoga and meditation as they are known to relieve stress and relax the body and mind.
Practice the art of giving, volunteering and donating in-order to feel good.
Cuddle with loved ones and your pets because love spreads positivity and joy.
Laugh! Laughing in real time is the best medicine for all kinds of situations.
Take up hobbies, do creative things and invest time in yourself**
Have celebratory rituals for all small and big accomplishments (eg. A celebratory dance, treating self with favourite food, etc).

As an adult most of us can consciously put in an effort to improve our own happiness. But as adults we should also take up the responsibility of equipping children with the ability to do so by providing them an environment to be happy and helping them inculcate little activities into their routines. What could be better than a generation of humans being brought up with happiness improvement mechanisms?

Note:

*Refer to “Sugaring it Down” https://thehazywhisperer.com/2018/10/10/sugaring-it-down/

**Refer to “Try It” https://thehazywhisperer.com/2018/07/26/try-it/

References:

10 Best Ways to Increase Dopamine Levels Naturally. (n.d.). Retrieved from https://www.healthline.com/nutrition/how-to-increase-dopamine

33 Ways to Increase Dopamine to Boost Your Productivity. (2018, March 15). Retrieved from https://helloendless.com/10-ways-to-increase-dopamine-to-boost-your-productivity/

Email OF The Day. (1970, January 01). Retrieved from http://emailday.blogspot.com/2015/09/wwwkeralitesnet-4-happy-hormones.html

Jason Nutzman. (n.d.). What Are Endorphins And 7 Ways to Boost It Naturally. Retrieved from https://mindhealth.co/what-are-endorphins-and-7-ways-to-boost-it-naturally

Mojor, C, (2018, November 06). Te Mystery of Serotonin:Can It Really Make You Happy? Retrieved from http://www.developinghumanbrain.org/serotonin-mystery/

The Storm

That’s what the storm is all about!

And once the storm is over,

you won’t remember how you made it through,

whether the storm is really over.

But one thing is certain – when you come out of the storm,

you won’t be the same person who walked in.

That’s what the storm is all about.

– Murakami

Sugaring It Down

I was known for being the person with a stash of candies and a backup stash and a backup-to-the-backup stash.

On being a sugar fanatic for over two decades, my usual intake of something sweet a.k.a. desserts; ranged anywhere between four to six helpings a day. So, imagine my horror when I find out one afternoon of an unwelcoming hot weather and a gloomy mood that we had run out of treats!!

To understand the intensity of my reaction to this situation, I think its only fair to explain my love for food first. I hold the principle of never wasting food on the highest pedestal in life, next being never-say-no to trying something new or something familiar out of a different kitchen. I also believe that I’m a growing child who needs her three full meals and two mini-meals each day. I was known for being the person with a stash of candies and a backup stash and a backup-to-the-backup stash.

So, given my horror of not finding anything sweet, I left my lunch on the table like an unappreciated ex and waltzed out to first procure my fix. While the gooey cake appeased my mind and I got back to my meal eventually, it was at night when the conscience was innocent and my demons crept out. It was in the darkness that I became privy to my situation. Not only had I disrespected the hot meal waiting for me, I’d also acted like a little brat!

Coming to terms with my actions, I took a decision. I promised that I’d not touch sugar and sugared items for a whole of 30 days starting that very night. Was this a punishment? I’d like to think that I was just trying to prove to myself that I’m not a brat and definitely not a sugar-dependent (we all knew I was fooling no one but myself!). But what is the fun in a challenge if everyone thinks you can do it, right?

Beginning the next day, I started declaring to just about anyone and everyone that ‘I Quit Sugar’. It didn’t matter if they asked or not, whether they cared or not, whether they thought me capable or not. All I needed was to make myself believe that I was doing it. I mean if enough people knew about it, some were bound to ask me about the progress after a few days, weeks or a month and someone was bound to see me when I almost slip and ask me what happened to quitting, right? I thought it the best way to keep me in check without anyone really crowding me about it.

While it was all things gay and jolly for the first couple of days, it took a whole lot of detours to avoid dessert stores, cafes and ice cream stalls and birthday parties to stay away from the temptation. But the issues arose when my body figured how I was fooling it every time it craved something sweet and my mind refused to co-operate. By the end of the first week, I realised how vulnerable I had become.

So starting week two, I made some rules.

I told myself that not all things sweet have sugar and non-sugar can still be sweet
I decided to spend time physically buying fruits and picking the season specialties along with the round the year offering
Don’t be too harsh on yourself for craving, but do not cheat

Now that I look back I’m surprised how six months have gone so fast. I’ll admit that I’ve had occasions when I didn’t just think but did go all out with a large ice-cream, a cupcake or just some brownie. But for most of it, I know I’ve made tremendous progress. Now I can go multiple meals with no dessert craving. I’ve come up with innovative ways to satisfy my sweet tooth. And most of all, I feel like a winner!

Here are some things that had me sailing through it all:

DON’T GO HUNGRY

I realised that staying hungry for long made me an irrational thinker. The moment I started paying attention to my stomach, I wasn’t munching on cookies or candies thoughtlessly.

2. SOMETIMES YOU JUST NEED WATER

While listening to my stomach better I also realised that a lot of pangs were just false alarms. I just needed to hydrate myself better, so I started carrying a water bottle everywhere I went. (BONUS: I was unknowingly being an environmentally more responsible person by not buying single use plastic bottles as often)

3. TRY THE FRUITS

Like I mentioned I started to physically go and select fruits for my consumption. On looking back, I think I felt more involved and in control when I spent time picking each fruit. It also made me look forward to consuming my purchase. I used these when the need for dessert after a bad day or a fancy meal got uncontrollable.

4. EAT THOUGHTFULLY

I started spending time on reading the ingredients on the boxes that claimed to be sugar free. From healthy cookies to breakfast cereal and energy bars, they were all loaded with sugar in one form or another. There are so many synonyms to sugar, you’d be surprised (https://www.powerthesaurus.org/artificial_sweetener). As an Indian, I found myself drifting towards Poha (flattened rice), Suji (semolina), Puffed Rice and Daliya (Indian Quinoa) as my go to options, with a huge volume of vegetables.

5. CARRY YOUR S.O.S. PACK ON THE GO

I designated a zip lock pouch to a mix of raisins, almonds, unsweetened dates, dried apricots and figs, with some cashews and pistachio. (Eating more than a date a day is usually not advisable due to its high natural sugar level and fibre content)

This was my SOS pack that was with me at all times, just like water. It was for times when I needed that instant energy rush or had an unexpected craving. (BONUS: by not buying packaged snacks on the go, I saved money that I didn’t know I could in the first place.

6. THE RIGHT ENERGY DRINKS

From Gatorade to RedBull, I was left with rummaging through alternatives. I found fresh coconut water, salted lemonade (with water not soda) and buttermilk as my new frequenters. Since I wasn’t really big on packaged juices and colas ever, this was a relatively easy shift. (BONUS: this made me environment friendly with reduced consumption of packaged drinks and also improved savings.

7. BLEND IT ALL

On some days, when I wished for a thick shake, I started blending my own smoothies. With unprocessed oats as a common ingredient to make it thick and filling, I tried-

Banana and strawberry
Apple, muskmelon and cinnamon
Kiwi, strawberry and mint
Guava and ginger
Pear, apple and raisins
Mango and mint
Carrot, apple and ginger
Kiwi, watermelon and mint

I found Drunken Monkey (a smoothie bar), for lazy days and also for inspiration.

(BONUS: I’m more open to experiments and creative with my food. And a reusable glass bottle that I try to carry every time I’m going to the juice bar)

8. GO BLACK

On days when I couldn’t open my eyes, I moved my cappuccino to an espresso or Americano. I was introduced to an ‘Americano Mojito’, which worked well too, it was an Americano with a dash of lime and some freshly crushed mint leaves. (BONUS: unintended savings by skipping sides and fancy brews).

And on days when I wanted chocolate, I’d eat a small piece of dark chocolate (85% to 95%). I had to eat it slow and never managed to eat more than a piece or two at a time, but the taste grew on me. (BONUS: bribing me isn’t as easy anymore, and I developed the taste for something fine and classy)

9. SALTY PEANUT BUTTER

On days when I wanted a breakfast bowl, it was getting difficult to like them without the side of peanut butter. So I tried making my own batch. Followed the easiest YouTube DIY recipe and just skipped the adding sugar step, instead added some rock salt, to taste. This works well as a dip for fruits and vegetables, with toast and in wraps as well.

10. FAKE IT TILL YOU MAKE IT

And the most important thing- fake till you make it. I spent a good portion of time pretending to be okay and unaffected. And before I knew it my mind started believing that I was alright without sugar and that I wasn’t really missing out on much. And today, it isn’t a challenge but just how I’d like to eat.

Now that it has become second nature to do most of the above things it doesn’t feel like a challenge anymore. Some days I do slip but I don’t want to be too harsh on myself provided I don’t make slipping a habit. I do allow myself cheat days (birthdays, anniversaries and other such celebrations) where I don’t fix a set number of servings, but just am all ears to my body.

You wonder what I gained from putting myself through all this?

Me enjoying my meal is not dependent on the dessert at the end of it anymore
I’m now naturally active without the artificial glucose intake
My body has re-learned to breakdown the glycogen to glucose by burning my body fat
My skin is acne-free and hair is relatively healthier
I have a sense of achievement and better self control