What’s in a Display! When it’s Food! And it’s End of Season!

Chia pudding with seasonal fruits

I have done this and displayed here, earlier. But i am doing it again as some of the favourite ingredients here are in end season.

That’s mango and then jackfruit. And they deserve a fitting farewell with this display. Until next year, devoid of any Covid!

Chia seeds are soaked in coconut milk and set in the refrigerator. Ingredients for layering are: 1. Mango 2. Jackfruit 3. Pineapple 4. Papaya 5. Grated coconut 6. Roasted peanuts 7. Palm jaggery 8. Honey.

If the glass is taller, add pomegranate, banana, apple etc. to make it a procession and a celebration of seasonal fruits. I suggest, use only seasonal fruits. It’s what the science tells us for healthy enjoyment.

Until next year, Mango and jackfruit!

What’s in a Display! When it’s Food! And it’s End of Season!

Time Restricted Eating, Intermittent Fasting and Circadian Rhythm.

These three things in the title would define wellness to a great extend. In fact time restricted eating and intermittent fasting are both sides of the same coin.

In time restricted eating, one consumes all the food during a short period of time. Say it’s 12 hours or even better, eight or 6 hours. This is unlike the present habit of eating or snacking for about 15 hours in a day.

One researched example shows the significance. A group eating the same food/ calories during 15 hours and another group eating the same food and calories during a window of 10 hours showed significant differences. The group eating 15 hours were obese, and developed many diseases while the 10 hour group were healthy and fit.

Intermittent fasting also shows the same results and has been acclaimed as a tool towards a well managed wellness.

Now researchers are revealing the role of circadian habits. In fact the Nobel prize for physiology or medicine in 2017 was awarded to scientists for their study on circadian rhythms.

Listen to this TED talk by researcher Dr. Satchin Panda on Circadian Habits. Listen carefully, this has the potential to shape the future of wellness, diet, exercises, sleep, cancer and other diseases.

Time Restricted Eating, Intermittent Fasting and Circadian Rhythm.

Immunity Booster! It’s Homeopathy.

I just got 3 small bottles of Arsenic Album 30, a immunity boosting homeo medicine.

This hit Kerala news when a municipal chairman gave the medicine successfully to 107 primary contacts and 2000 others in a place where two people contracted Covid virus.

I did some reading, including a talk by former head of department of Govt Homeopathic Hospital in Kerala. Apparently the medicine has been around for about 200 years, no side effects and recommend by the Government of India. I understand it is recommended and used World over.

Dosage according to Professor is 4 tablets (small usual homeo balls) each for 3 days for adults and 2 for 4 days for children, on empty stomach. Repeat after 2 weeks during the Virus threat.

Diet mentioned is reduce coffee/ tea intake. Can be taken along with other medicines. Importantly, follow other preventives like mask, distancing, washing hands etc.

please take a look, do your own research and consult when necessary. I got it from Amazon. Dosage may differ for tablet, powder

Immunity Booster! It’s Homeopathy.

Break Through the Plateau: Weight Loss Management!

Intermittent Fasting, as we know, is the best wellness program. It can do many wonderful things and probably could prevent and reverse such deadly problems like Parkinson’s, Alzheimer’s and even Cancer. It can also help lose weight.

I lost about 8 kgs in the first few months of starting the fast about a year and a half back. Then it plateaued.

Though disappointed a bit at the stoppage of losing weight, the desire to look good and to wear a six pack kept me focused and be strict with fasting, supplemented with a fairly rigorous workout schedule.

In the process, I kept reading and listening to experts in the field. I also mentor a small group of intermittent fasters and share with them the research findings and personal experiences. We exchanged notes.

Adopting some the new techniques learned and staying sincerely on course with increased intensity, I could feel good results in the bathroom mirror. But there was a problem! I didn’t have a weighing machine in Bangalore where we stayed back for the past nearly 5 months due to the lockdown.

And I just got this machine through amazon and it’s another 3 and half kilos off for me, making it a total of about 12 kgs through intermittent fasting.

The plateau has been broken through.

Break Through the Plateau: Weight Loss Management!

There are some good grains.

Most people, world over, eat grains as the main meal. Wheat and rice are staple diet from the beginning.

Modern grains, however are not so good according to experts. In fact the modified wheat, available now is a health hazard. And even the rice is made bad by processing for attractiveness and packaging.

Diet related epidemics (obesity, diabetes etc) and virus related pandemic are serious threats to the well-being and even existence of mankind.

The biggest challenge for someone to adopt a healthy diet is to replace the not so good wheat, rice etc with some beneficial substitutes.

Here I am presenting one of the good grains, quinoa (pronounced kin-wah). Try this tasty dish.

Boil some cleaned and soaked quinoa in double the quantity of water with a pinch of salt, till it’s done. Use more water if the desired consistency is not achieved.

Prepare some sautéed vegetables in butter (onion, broccoli, cauliflower, carrots etc with a sprinkle of pepper powder and added leafy herbs). Break one or two eggs and mix well till done.

Add the cooked quinoa and top it with cooked meat mince or shredded chicken.

Vegetarians, just drop adding eggs and meat.

Enjoy the delicious dish as substitute for rice or chapatti meal. It’s keto friendly too.

There are some good grains.

Wellness is Walking After Food!

A good thing about getting addicted to the idea of good health is that one gets new information while reading about it.

One of the most important goals in following intermittent fasting is to get into autophagy stage where many miracles happen. And according to experts, autophagy starts from the 17th hour onwards into fasting.

I was finding it difficult to follow a selected workout schedule with the 16.8 fasting. The schedule had an hour of walking or slow running before dinner. That made dinner late to 8 pm or beyond.

As such I decided to change the schedule by finishing dinner at 6 pm and doing my workout from 7.30 pm after dinner. That way I could extend fasting to 19 hours. And I searched for the effects of working out after eating.

The article in the link below talks about walking after eating. I am sharing it so that you all can consider doing it.

https://www.healthline.com/nutrition/walking-after-eating

Wellness is Walking After Food!

Jackfruit. End of Season Delight.

One of the things I miss with the decision to stay back in Bangalore, is the abundance of good quality jackfruit in Kerala. And along with that the thrill of making chakka undas and chakka chips.

Jackfruits are available in Bangalore too. Pealed ones, sold at roadsides are not very welcome in this virus times. And without proper tools, buying the whole fruit needed more courage than what I could muster.

Not quite though. Horticulture unit HOPCOM of the state government, brings fresh fruits and vegetables to the compound, twice a week. And while buying fruits and vegetables, I saw a lady asking for half of the jackfruit. The aroma and colour were too hard to resist and I took the other half.

Good, brave decision indeed. The fruit is very fresh and delightfully tasty. And the Chakkakuru (seeds) make unique dishes.

And they say, jackfruit is health food.

Jackfruit. End of Season Delight.

Regimental, That’s How It Works For Me!

It’s also discipline! And when we talk about discipline, the best in class is military. So regimental best describes my totally repetitive, strict and rigid discipline when it comes to diet, exercises and wellness programs.

I do Intermittent Fasting 16 to 19 hours a day, 7 days a week and it’s strict water only fast.

My daily yoga lasting an hour and a half involves the same asanas, the same breathing and the same stretches.

My crunches, running and walking are at the same pace, same numbers and same periods of time every day.

People rightly alerts me on the need to have variations. True, but I will need a trainer to manage the resultant complexity.

The benefits will be better with variations. I can’t manage complexities and hence I am regimental.

Still I believe there are benefits. Certainly so. We usually ignore most benefits as usual. If we know what we would be without the regimen and discipline, the benefits are so huge.

I feel happy when I think how i would be; without fasting, workouts and a bit too much of show off!

Regimental, That’s How It Works For Me!

A Day In The Wellness Journey!

I have 5 hours to eat in a day, and here’s my broadcast message to the Intermittent Fasting Group that I mentor.

Broadcast on Intermittent Fasting:
I thought it might be a good idea to list my activities while on a strict intermittent fasting, to our group. Please give feedback, advices and any comments that you may have.
My Intermittent fasting starts with a Keto dinner at 6 pm and lasts for about 19 hours till a good lunch at 1 pm. I have only water during this 19 hours, no black coffee, no green tea.
Hopefully, autophagy is on work!
The lunch is mostly carbs with rice, vegetables, meat etc followed by liberal helping of papaya and mango. I go for a few blocks of Amul dark chocolate.
Snacks include good things like pumpkin seeds, sunflower seeds and not so good things like savouries and few bakery items. I have coffee with milk and no sugar and occasional green tea during the 5 eating hours. The Keto dinner at 6 pm could be quinoa with vegetables and eggs in butter with meat topping, the same with barley rice instead of quinoa, cream of mushroom soup, mushroom omelette cooked in butter, avocado, soup etc.
Now that I have stopped Diabetes medicines, I monitor blood sugar first in the morning, just before breaking fast with lunch, 2 hours after lunch and 2 hours after Keto dinner. The current readings could (I hope) lower HbA1c to six or even below that, in three months ( dream comes true)!
I have observed the following complications:

Dawns Phenomenon
Here sugar readings start low when fast begins and increases from 10, 12, 19 hours into fasting.
Apparently this is harmless and Dr Jason Fung even terms it a good thing as the explanation is that lever releases stored glycogen anticipating energy requirements for physical activity while fasting.

Gilbert’s Syndrome
Though harmless, this is a nuisance with possible side effects. The reason is limited gut action during fasting for liver to process excess bilirubin.
That’s why papaya and mango find a prominent place in diet. Plus drinking lots of water.


Now on my workout schedule, it starts with yoga in the morning. It takes over one and a half hours and burns about 500 calories.
The following are the items.

1. Pranayama

2. Breathing

3. Meditation ( for third eye)

4. Diaphragm breathing

5. Tree position on both legs

6. Suryanamaskar, 12 sets, 12 positions on either legs making a total of 288 positions.

7. Sarvangasana for 10 minutes

8. Matsyasana for 5 minutes
And another 30 stretching and breathing exercises including a few breaks with savasanas.
I do stationery swimming actions and abdominal crunches only occasionally now.
I do indoor running for about an hour on the terrace burning about 500 calories.
That’s total about 1000 calories burned on workout against the crazy 1700 when I was doing everything.
Sleep total meets the target 7 hours.
Of course, there were occasional injuries, especially with land swimming.
Six Packs are still on outline and hopefully will get firmed up when gym and pool are opened.
But following the guidances from wellness experts (videos shared here) belly fat has receded considerably which is a major wellness goal and key thing in reversing diabetes.
I hope these detailing will help those who are on Intermittent Fasting.

A Day In The Wellness Journey!

Quinoa, the healthy grain!

With a lot of focus on health and wellness this season, I have been adjusting my diet in a fairly big way.

Grains have been the Waterloo, with modern wheat touted as very bad and staple food rice full of carbs etc.

And the highly recommended Kumut, Teff and Sour Gel, well no one seems to have heard about them in my locality.

That leaves Quinoa (pronounced Kin-Wah) and barley as the ones familiar. Well, we could get some Rye, but I am not yet a good bread maker!

Namdaris, with two fancy stores, just walking distance of us have been good source of organic stuff. But to my dismay Quinoa was not on shelf.

That’s when I looked in Amazon and got this 1.4 Kg jar and now I have good alternatives to my salad, and other preparations to complement my Intermittent Fasting.

Quinoa, the healthy grain!