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!

Pumpkin Seeds. Goodness in a Packet!

Rich source of protein, full of good fibre, low in cholesterol are some of the goodness of pumpkin seeds.

It could help boost immunity, it could help prevent allergic complications and it could taste good.

I was curious, while working in Kuwait, to find my local area colleagues, busy peeling the outer shell on pumpkin seeds and munching on them.

And now I find this, ready to eat, slightly salted and roasted, shelled and attractively packaged pumpkin seeds.

And I can tell you that it’s addictive, so good and tasty; crunchy too.

A fistful of pumpkin seeds and sunflower seeds are part of my health diet.

Try them!

Pumpkin Seeds. Goodness in a Packet!

Live Cricket, After a Long Time!

This is the first international cricket match after the lockdown. Test match between England and West Indies at Southampton. And of course, sans the crowd.

It’s nice watching it live and of course it’s a good time pass for a cricket enthusiast and who’s still on practical lockdown.

IPL (Indian Premier League) missed the April schedule. Really wanted to watch my favourite captain Dhoni in action.

IPL is also about the crowd, and hopefully we will be back soon

Live Cricket, After a Long Time!

Healthy, Traditional and Exotic!

I am always amazed at my wife’s ability to cook many exciting dishes simultaneously when she’s in the kitchen.

I am not a cook, but I have the passion for it. My focus is to make exotic, traditional and healthy items. And I used to do that by making one item once in a while.

Yesterday I decided to make a change. To do a multitasking, like my wife. And here’s the result.

1. Hulled barley boiled, 2. Chakkakuru mezhukkupuratty and 3. A copy of manga thera.

With health in focus and since the usual grains like wheat and rice are unhealthy, I followed expert advice and made barley rice. It’s almost like boiled brown rice with a welcome nutty taste.

Chakkakuru mezhukkupuratty is as traditional as karimeen fry to a Keralaite. This dish of jackfruit seeds is so very good.

And manga thera (Mango Bars) is the most exotic and time consuming item. Here’s a quick fix, just to prove that next summer, I could be making the weeks long process of real manga thera.

On the whole a very satisfying day of multitasking in cooking.

Healthy, Traditional and Exotic!

Book Review. ‘The Diabetes Code’ by Dr. Jason Fung.

Dr. Jason Fung needs no introduction. Many of my followers on the Intermittent Fasting program that I am mentoring, got convinced by viewing just one video presentation by him. So did I!

Intermittent fasting has a profound effect on my type 2 diabetes. The A1C moved down from the sevens to mid sixes and with lower doses of meditation.

That’s when I read the book. As an Indian, loving traditional food, it’s difficult for me to move to a low carb diet. But as a Keralaite, it’s easy on a high fat diet. Just that I should know which is a good fat!

The book shows that sugar is poison. The best I could do is to visit my favourite bakery, less often. I do anyway like brown rice to white rice. So I just switched to a normal carb lunch and a low carb, medium protein and high good fat (Keto) diet for dinner. (I don’t have breakfast as I am on a 16.8 Intermittent Fasting. I still somewhat satisfy my sweet tooth in between lunch and dinner.

Dr Fung says type 2 is completely reversible and curable by just adjusting the diet. That’s true! My readings are normal, just within a week of my adopting the diet mentioned above, and with a quarter of the dose of medication. I could reverse diabetes completely if I ignore my sweet tooth and say bye to medication.

I am most pleased with his explanation of Dawns Phenomenon of raising glucose levels, longer into fasting. Dr. says it’s normal, in fact good as the liver is dumping the excess glucose load. Now I am not worried when the glucose reading is the highest of the day some 17 hours into fasting as long as it’s within a range.

So diabetes need not be progressive, lifelong disease. It’s completely reversible with dietary management. Medicines perhaps make it permanent and worse.

A good read for those with diabetes or those who are worried about it. The Code indeed.

Book available on Amazon where I purchased and perhaps elsewhere.

Book Review. ‘The Diabetes Code’ by Dr. Jason Fung.

It’s Simply Jackfruit, This Time

I have done a few things with jackfruit in the previous seasons. Like making chakka unda (jackfruit balls) and chakka chips (jackfruit chips). In fact some of the chakka undas are still there in our Kochi home.

Some nine full sized jackfruits were worked on in one season.

Now that we’re stuck in Bangalore, it’s not easy to work on full jackfruit without some of the specialty tools. I must also admit that it’s highly priced here while the jackfruits came free from siblings while in Kochi.

So the only option is to get the product, fresh and ready to eat. I got some good ones from a small vendor. I asked for fruits worth 100 rupees. Of course, no bargaining with small vendors, especially now.

Some whole sellers purchased jackfruits from my brother at ₹10 per fruit. Each full fruit has about 30 fleshy ones like in the picture. Converted, that’s about 20 times the price for these ones I bought.

It’s uniquely tasty and now a health food. But the thrill is in making chakka undas. Maybe next season!

It’s Simply Jackfruit, This Time

My First Peanut Butter

My tryst with Keto diet and attempts to reduce further weight had peanut butter playing a role.

Then I was disappointed to read on the label on the peanut butter bottle that there’s added sugar.

Apparently sweeter food sells faster and of course, why should the money minded food industry bother about client health.

That’s when my friend suggested making own peanut butter. And she gave the technique to make it.

Slightly roast fresh peanuts with the outer thin skin and blend well in a processor till the butter consistency is achieved.

All natural and all pure peanut butter is ready.

I am thrilled in making this trial quantity and it tastes good too.

My First Peanut Butter

Standard Chartered Bank and Liverpool FC!

I have had six employers (excluding advisory and consulting roles in another few), all of them banks and among them Standard Chartered Bank. SCB took me to the world. And hence the Bank has a special place in memory and fondness.

That fondness prompted me not to cash in the few shares of the bank that I had when I left. The share price continued a southward trajectory after that, losing over 75% of the value.

English premier league is dear to England and it’s natural for British based banks to be sponsors of one of the league teams.

Standard Chartered Bank picked Liverpool and stayed put. And now Liverpool is league champions.

Perhaps this is the reversal of fortunes. And it should be! It’s well deserved.

Standard Chartered Bank and Liverpool FC!

Mango Has a Season. Making it Longer!

Manga Thera (Mango Bars) made through a laborious process using the Kerala local variety of small bunchy mangoes is an all time favourite and a unique delicacy.

My mother used to make the best theras and I wanted to try and make it. But this season is taken away by the virus.

Recently my daughter sent me a recipe of making rolls or bars with raw mango and chilli powder. So I got the Bangalore local variety Totapuri.

That’s when the idea struck me, how about manga Thera with ripe Totapuri! Totapuri is local, pest and pesticide free larger mangoes which are cheap too.

But I don’t have the wherewithal to make it the traditional style in Bangalore. So innovate.

Here it’s three ripe Tatapuris skinned, de seeded and made into a pulp. Added some rice powder and jaggery. A teaspoon each of ginger and cardamom powder into it and the mix spread on the baking tray.

My wife named it Mango Fudge and this tastes really good.

Mango Has a Season. Making it Longer!