Jingluo Paleo Protocol

Smile Welcome R Shashikala to Jingluo Health Club

Wish You Good Health and A Healthy Lifespan

By the data provided by you.

D.O.B – 19th Feb 1971
Age: 48 years 7 Months and 20 days as on 9th Oct 2019
Height: 160.8 cms
Weight: 101 Kgs
BMI: Obese Class II
Normal Weight – 64.5 Kgs Weight to be reduced – 36 Kgs

According to the data provided your Blood Group is B+ve.

B+ve have higher than normal levels of Cortisol (hormone released during stress), which can
lead to autoimmune diseases, obesity, diabetes and inflammatory diseases. Reduce stress levels
and do meditation daily.

Paleo Diet - General / food recommendations

Morning Routine
After brushing, 1. Drink two cups of Luke warm water. 2. Mix one lemon with pinch of salt in water and
drink it. This can be taken up to 3 times a day as an alternative to Tea / Coffee.
First Week into Paleo:
During the first week it’s normal to have Headaches, Feel hungry and Fatigue (Tiredness).
Diabetes
As you are Diabetic, when following Paleo diet the sugar levels might drop suddenly, so it’s
recommended to start measuring sugar levels (make note) at home before food (FF) and 2 hours after
food (PP) at least for first 30 days. Measuring the sugar levels meticulously will help to understand how
our body reacts to various food we eat. Especially how the snacks we eat affects the sugar levels. When
practicing diet while still on medications will lower the sugar levels. Hence, it’s recommended to visit the
doctor and make alterations to dosages / Stop the medicines. Any alteration to medication should be done
strictly on doctor’s advice.
Constipation
If you suffer from constipation, buy Constipation care from clinic once a day before going to bed. Take
this after food morning and in the night (One spoon / one tablet). Ensure you include these in your daily
diet routine.
1. Spinach
2. Guava 1-2 (Unripe)
3. 4-5 Lt of water
It’s advised to take Butter tea only as a snack when hungry.
Monitor your weight
Measure weight at particular time on a weekly basis and make note of it. (Recommended to measure in
morning after morning chores). If Paleo is taken without any cheating for 6 months to 1 year only then the
bad fat accumulated will melt away completely. You need to start worrying only if there is no weight loss
only after first 3 months. It may be difficult for some women to lose weight due to following factors
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Ability to burn energy. Women typically have more body fat and less muscle than men. And that affects
basic metabolic rate, or how many calories your body burns while at rest.
Metabolic rate is in part driven by your muscle mass, and women have less muscle and more fat naturally
than men. Men typically have more weight in their midsection, known as visceral fat, which surrounds the
internal organs. When people lose visceral fat, it improves their metabolic rate, helping them to burn more
calories.
Women typically have more subcutaneous fat, which is fat around their thighs, rear and hips that is
important for childbearing. When people lose subcutaneous fat, this does not improve their metabolic risk
factors, because this type of fat is not metabolically active
Pregnancy effects. When a woman gets pregnant, she gains weight and more body fat. In addition, it’s
often difficult for a new mother to find the time to exercise and sleep. And she’ll need both to shed those
extra pounds.
Menopause. Women also gain weight in their abdomen during menopause due to a loss of hormones and
a slower metabolism.
General Recommendations
Ensure you take at least 1200 Calories in your food. It’s wrong to take Butter tea / Vegetables / Paneer as
your food. It’s wrong to take egg / Butter tea / vegetables as your food. Ensure you follow the
recommended diet.
Drink only Organic Milk (Cow feeding on only Grass).
Eat only Free range Meat, Country Chicken, Eggs. If free range products are not available then can eat
Broiler meat varieties.
Avoid all type of sugary products and fruit juices. Eat only the following fruits
1. Avocado 2. Unripe Guava 3. Lemon 4. Amla
It’s better to avoid other fruits in the beginning as it might increase the blood sugar levels.
Avoid fasting in first 100 days from start of diet.

Strictly avoid the following

1. Bakery foods 2.Fried Food 3. Junk foods 4. Fast food varieties 5. Processed food
6. Soya and foods containing Soya 7. Food with preservatives 8. Ready to eat meals.
9. Coffee 10. Tea 11. Horlicks 12. Boost 13. Energy Drinks
14. Alcohol 15. Cigarettes / Weed 16. Protein Powder 17. Rice
18. Millets 19. Green beans 20. All Pulses and grains
21. Raw Banana 22.Peanuts 23. Potato 24. Yam
Tender Coconut and palm can be taken occasionally.

1. HsCrp Herbs
Crush the following in raw form and sprinkle this in your meal. Eat this raw after your morning meal.
This will help to reduce the HsCrp counts
1. Two cloves of Garlic 2. Two Tulsi leaves
3. Two pepper corns 4. ½ inch of crushed raw turmeric (3 spoons of turmeric powder)
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2. Sun Bathing for Vitamin D

Ensure you expose yourself to sunlight at least for 30 mins in the morning. Do not apply oil / Cream /
Lotion. Cover your head with cap. Wear coolers for protecting your eyes. You can drink water or lemon
water with salt before and after sun bathing. If you have allergy to sun then expose your body little by
little to get used to sunlight. Your body will get used to sunlight in a weeks’ time and will no longer
create allergic reactions.

3. Water intake
It’s important to drink 5 liters of Luke warm water or at room temperature on a daily basis. Avoid
drinking ice water. It’s important to drink water as Paleo will first reduce the water weight from body.

4. Walking / Exercise / Sleeping

Walking
Brisk Walk for at least 30 minutes a day to lead healthy lifestyle. Walk two hours before / after food
morning or evening.

Sleep at least 7 hours a day.

5. Pain
1. Drink ginger tea as much as possible. Make ginger chutney and include this in daily food. Ginger is
natural pain killer. Use this in raw form as much as possible.
2. Buy Epsom salt from medical shops. Take a cup of Epsom salt and mix same quantity of water. Soak
Epsom salt in a tub of water and soak the hand and leg in water for 10-15 mins.

Recipe for diabetes

1. One teaspoon of methi seeds soaked overnight in 100 ml of water is very effective in
controlling diabetes.

2. Drink tomato juice with salt and pepper ever morning on an empty stomach.

3. Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes

Recipe for Kidney Stones

1. Drink a glass of its juice daily or add them to salads or toast.
2. Boil two figs in a cup of water for 15-20 minutes and drink it on an empty stomach early in the
morning
3. Horse gram dal helps in breaking down bigger stones and then washing them away through
urine. Consume 50 – 60 gm Horse gram dal 2 times a day to treat your kidney stones and avoid
the re-occurrence
CAUTION: High consumption of animal protein can lead to kidney stones. Switch to plant-
based protein diet. Add chia seeds, spirulina, green peas, beans, sprouts and soy to your diet.
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 Jingluo Paleo Protocol

Diet Chart Sample – Non Vegetarian meal

Meal Day 1 Day 2

Early morning
Lemon water with salt (luke warm) Lemon water with salt (luke warm) Lemon water with
drink

Breakfast Egg Burji Boiled Eggs Egg Omelet

Only if hungry. Butter tea. Heat
Mid-Morning Only if hungry. Butter tea. Heat milk Only if hungry. B
milk (Bring it to boil) and add
Snack (Bring it to boil) and add butter. to boil) and add bu
butter.
Cauliflower Curd Rice / Vegetable
Lunch Chicken Tikka Masala Fish Curry
Soup. (Refer allowed vegetable list)
100gms of Spinach (Cooked 100gms of Spinach (Cooked without
Afternoon Snack 100gms of Spinac
without pulses) pulses)
Evening Snack Only if hungry. 1 Cup full fat milk Only if hungry. 1 Cup full fat milk Only if hungry. 1
Dinner Butter Chicken Curry Leaves Paneer Methi Paneer

Note – Sprinkle HsCrp Herbs in all meals except in Badam.

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Cauliflower Recipes –
Cauliflower Curd Rice -
Ingredients:
Cauliflower – 1 medium sized
Gingelly oil – 1 tsp
Mustard Seeds – 1 tsp
Asafoetida – a pinch
Curry Leaves – 1-2 sprigs
Green Chilly – 2
Ginger – Small Piece
Full Fat Curd as required

Procedure:
Grate (Size of rice) and cook the cauliflower rice in steamer or idly cooker for 6-7 minutes. Add required
salt before steaming.
In small pan heat oil and add mustard and hing. When they crackle, add chopped green chillies and ginger
add curry leave and pour this to steamed cauliflower.
Allow this to cool add curd and mix.
Garnish with coriander leaves

Cauliflower Fried Rice –

Ingredients:
Cauliflower -1 medium sized
Ghee – 2 tbs
Onion – 1
Green Chilly – 2
Cabbage – 1/4 cup
Carrot – 1, shredded
Capsicum – 1, shredded
Salt – to taste
Pepper Powder – to taste
Ginger – a small piece
Coriander Leaves – 2 tbs

Procedure
Grate (Size of rice) and cook the cauliflower rice in steamer or idly cooker for 6-7 minutes. Add required
salt before steaming.
In a pan add ghee and add chopped onions.
When they are golden, add in the cabbage, carrot and capsicum.
Also add the green chilies and ginger.
Sauté on low flame until they are slightly soft.
Add salt and pepper powder to the vegetables and cook for another minute.
Add in the cauliflower rice and mix well.
Cover and cook for 2 - 3 minutes.
Remove from flame, garnish with coriander leaves

Cauliflower Pongal –
Ingredients
Cauliflower - 1 medium
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Ghee - 2 tbs
Almonds - 5
Cashew nuts - 5
Whole Black Peppercorns - 1 tbs
Curry Leaves - 1 -2 sprigs
Cumin Seeds-1 tsp
Salt - to taste

Procedure
Grate (Size of rice) and cook the cauliflower rice in steamer or idly cooker for 6-7 minutes. Add required
salt before steaming.
In a pan, heat ghee and add chopped nuts, cumin seeds and peppercorns.
When the nuts are brown, add the curry leaves.
Once they crackle, add it to the prepared rice.
Give a nice mix and serve.

Paneer Recipes –
Chilly Paneer –
Ingredients
For The Paneer
Paneer-200 gm
Salt - to taste
Red Chilly Powder-1/2 tsp
Water-1-2 tsp
Ghee - 2 tbs

For The Sauce

Onion - 1
Capsicum - 1
Green Chilly - 1
Garlic - 2-3 cloves
Ginger-a small piece
Red Chilly Powder - 1 tsp
Salt - to taste
Water - 2-3 tbs
Procedure
Cut paneer into small cubes.
In a bowl mix together paneer cubes, red chilly powder, salt and a little water.
Shake the bowl so that the ingredients mix and coat the paneer. Do not break the cubes.
In a pan add ghee and arrange the paneer pieces. Shallow fry until all the sides are golden.
Remove them and set aside.
In the same pan you used for frying paneer, add the cubed onions, capsicum, Red chilly powder, ginger
and chopped garlic.
Sauté until the onions are golden and the capsicum is half cooked.
Finally add in the paneer cubes, swirl them to coat with the sauce and remove from flame.
Remove from flame, garnish with coriander leaves

Curry leaves Paneer

Ingredients
Paneer-200 gm
Ghee-1 tbs
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Lemon - 1

For The Spice Paste

Curry Leaves - a handful
Coriander Leaves - 2 tbs
Mint Leaves - 1 tbs
Green Chilly - 2-3
Garlic - 2-3 cloves
Ginger-a small piece
Himalayan Pink Salt - to taste

Procedure
In a mixer jar take all the spice paste ingredients and grind to a coarse mixture without adding water.
In a pan heat ghee and add cubed paneer and saute until the sides start browning.
Add in the curry leaves paste and mix it until all the cubes are coated with the paste.
Cook for a minute or two.
Remove from stove, drizzle lemon juice on top and serve it immediately.

Methi Paneer
Ingredients
Paneer-200 gm
Ghee-1 tbs
Onion - 1 small
Red Chilly Powder-1/2 tsp
Coriander Powder-1/2 tsp
Cumin Powder - 1/4 tsp
Salt - to tatse
Kasoori Methi - 2 tbs

Procedure
In a pan heat ghee and add onions. Saute until golden.
Add in kasuri methi and shallow fry for a half a minute.
Add in the spice powder and salt and cook for a minute on low flame.
Add cubed paneer, give a nice mix and cook until the sides start browning.
Serve it piping hot with a salad of your choice.

Chicken Recipes –
Chicken Tikka Masala
Ingredients
1/2kg boneless skinless chicken thighs, chopped into 2-inch cubes
2 cups tomato puree
1/2 medium onion, chopped
2 cloves garlic, minced
2 1/2 tablespoons garam masala (Home Made)
2 teaspoons sea salt
1 teaspoon ground ginger
Red Chili Powder
Coriander to garnish
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Procedure
Place the chicken, tomato puree, onion, garlic, garam masala, salt, ginger, red chili powder in pan. Cover
and cook on low flame until done.
Garnish with coriander and serve.

Butter Chicken
Ingredients
1/2kg chicken breast or thighs
1 cup yogurt (optional, to marinate chicken prior to cooking, strain and discard yogurt)
1 tablespoon garam masala
1 ½ teaspoons ground ginger
¼ teaspoon Pepper
4 Cloves Garlic chopped
Salt to taste
8 tablespoons butter
1 large onion, chopped (about 1 cup)
1 Chopped tomato
Procedure
Marinate chopped chicken in yogurt for 1-12 hours to tenderize. Strain yogurt and discard (optional).
Over medium low heat, saute onion in butter for about 10 minutes. Add fresh ginger and garlic. Cook for
an additional 5 minutes or until tender.
Add pepper and garam masala blend stirring frequently for 30-60 seconds, careful to not burn the spices.
Add tomato and let simmer for about 15-20 minutes.
In a separate pan, cook chicken for about 8-10 minutes in butter or until done.
Pour butter chicken into sauce. Add salt to taste.

Fish Curry
Ingredients
½ Kg of fish (Any Type) cut into small cubes
Coconut milk,
2 cups tomato puree
1/2 medium onion, chopped
2 cloves garlic, minced
2 1/2 tablespoons garam masala (Home Made)
2 teaspoons sea salt
1 teaspoon ground ginger
Red Chili Powder
Coriander to garnish

Procedure
Place the Fish, Coconut milk tomato puree, onion, garlic, garam masala, salt, ginger, red chili powder in
pan. Cover and cook on low flame until done.
Garnish with coriander and serve.

Egg Bhurji
Ingredients
6 Eggs
1/2 medium onion, chopped
2 cloves garlic, minced
2 1/2 tablespoons garam masala (Home Made)
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2 teaspoons sea salt

1 teaspoon ground ginger
Red Chili Powder
Coriander to garnish

Procedure
Beat the eggs in a bowl add onion, Garlic, Garam masala, Salt, ginger, chilli powder and mix it. Add
butter in a pan, Cover and cook on low flame.
Garnish with coriander and serve.

Week No Diet taken as Instructed (If no - Missed by how many meals) Weight in Kgs

Week 1

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Week 4

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Week 6

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Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

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Week 16
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Week 17

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Week 19

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Week 25

Week 26