Resolution 2013

Every year, promptly before the beginning of the new year, we think of all the things that we need to change in our lives or the goals that we need to reach! Then we go ahead and set our resolutions with all the hope and expectations that a new beginning brings. With that done, and the new year still a few days away, the thought creeps in, we have decided to be good the whole of next year, oh my god, lets have the last few days of fun! And we do the exact same things that we promised ourselves not to…. This is the beginning of our downfall and yet another year of unfulfilled resolutions…

Of course the most popular resolution is to lose weight (which used to be mine year after year for many years), which we approach with a number and make it even more daunting. I have to lose 10 kilos this year or fit into a size 8 dress etc. Typically this kind of plan ensures the first 2 weeks of January being great (eating breakfast, avoiding the ice cream after dinner, no namkeen with tea etc), that slowly changes, one meal at a time, and we get back to our normal routine and then some big occasion lands itself suddenly and demands a crash diet, weight loss and a subsequent weight gain, and back to routine. So, we start again, another December, a few kilos heavier with the same resolution!

How about we try something slightly different this new year? Like focussing on Health vs Weight and to acquire at least one healthy habit for the entire year and hopefully for life . 

So, lets see, maybe I could list a few that will help you choose…

1. Eat a portion of raw vegetables or fruits at each meal. This will add a host of immune boosting antioxidants, vitamins and minerals to your diet. Every colour of fruit or vegetable brings its own unique group of phytonutrients or plant nutrients that protect and cure the body in a multitude of ways. e.g. Blue-purple coloured fruits and vegetables like blueberries, purple grapes, plums, eggplant contain resveratrol, anthocyanidins, phenolics, flavonoids which support heart, brain and bone health and provide antioxidant protection against ageing. Raw fruits and vegetables will also add the extra fibre to our diet which is great for digestive health and will make us full even with consuming lesser calories.

2. Swap one refined grain that you are currently using with a whole grain, like rice with red rice, white bread with whole wheat bread etc. Whole grains not only reduce the risk of many chronic diseases like type 2 diabetes, heart disease etc, but also have a lower glycemic index and high fibre content which helps weight management.

3. Eat your last meal 2-3 hours before your bed time. This helps your body digest the meal fully before the body prepares to rest. During digestion the blood rushes to the digestive organs and while we sleep, our body repairs and rejuvenates the wear and tear of the cells. If we sleep immediately after a heavy meal, both of these processes cannot take place efficiently. This causes the undigested food to remain in the system for long causing acidity, burping, a bloated stomach and waking up feeling tired, not fresh as the recovery was hampered.

4. Cut the sugar in your tea or coffee by half. Sugar apart from being addictive and adding to the empty calories causing weight gain, is also toxic for the body in many ways. So, a great way to start being aware of your sugar intake and controlling it, is to halve the quantity consumed daily in your morning and evening tea/coffee.

5. Swap one snack everyday with a portion of nuts or seeds. Snack times are typically moments when even the most enthusiastic healthy eaters give in to unhealthy munching. It is the best time to chomp on a portion of nuts or seeds like peanuts, almonds, walnuts, cashews, sunflower seeds, flax etc. The high protein and fat content keeps you fuller for longer and the B vitamins give you energy and promote your metabolism. They also contain selenium, chromium and vitamin E, which are all components of antioxidants that fight free radicals (that can age and damage your body's cells).

6. Drink 2 glasses of water on waking up. For our body to work optimally, we need to be hydrated. After 7-8 hours of sleep when we consume water immediately on waking up, it hydrates all the organs of the body which makes us alert and refreshed. This also increases the metabolism and helps the kidneys effectively eliminate various toxins and waste products. It also adds to the total water consumption of the day!

I hope this new year, you are able to achieve all that you set your heart on. Wish you good health and a Happy New Year!

One Pot Meal

It has been a cloudy, cold and wet day, and this melancholic weather always makes me crave ghazals, ginger tea and pipping hot 'khichdi' (lentils and rice cooked together to a soft consistency and tempered with cumin). There is something soothing and healing about khichdi, almost as if it nourishes the soul with the body, a cure for all maladies emotional and physical.

I make various versions of it, depending on what I feel like or what is available at home, this particular recipe calls for bajra or pearl millet. Its an easy and quick way to experiment with a variety of whole grains and lentils.

Bajra/Millet is easily digestible and gluten free, which makes it an ideal grain for people with celiac disease. It contains all the essential amino acids and is especially rich in B vitamins, calcium and iron. It helps maintain cardiovascular health by decreasing triglycerides and is even good for diabetics, causing lower blood glucose levels and LDL cholesterol levels.

So, here it is - Millet pot meal

Ingredients
1 cup whole bajra or pearl millet soaked overnight
1/2 cup moong dal
4 cups chopped vegetables (carrots, beans, spinach, tomatoes, bottle gourd, cauliflower or any other vegetable of your choice)
3 cups water
Cumin seeds, turmeric, salt, green chillies to taste.

Process
In a pressure cooker, dry roast cumin and add the dal and bajra. Roast a little and add the chopped vegetables, chillies, turmeric and salt. Add the water and cook (3 whistles on a low flame).
Enjoy on a cold night or after a long and tiring day, it's satisfying and sure to warm you up!!!

Swapping refined grains with whole grains

Although we have been making many changes towards eating healthier as a family, it has taken my husband more time to adapt, especially when it came to the traditional specialties! But he very bravely took up a challenge recently to "Reverse his Diabetes", as his birthday gift to me, I was over the moon, yay!! Finally, I could have my way with him, yes I know how it sounds;), but I needed to tread slowly, not overwhelm him with too many changes.
So, I chose a breakfast staple - Dosa - fermented rice and lentil pancakes, which he loves, and swapped the regular white dosa rice with organic red rice.

White rice is a refined grain. What does that mean?  It's germ and bran has been removed, which results in loss of fibre, vitamins and minerals. Refined grains get digested quickly and this rapidly increases the amount of blood sugar or glucose in the bloodstream which in turn triggers a surge of insulin to help cells use this nutrient. As glucose is metabolized, blood sugar plummets, making us want to eat again. This "blood sugar roller coaster" boosts triglycerides, lowers helpful high-density lipoprotein (HDL) cholesterol, and increases the risk for heart attack in people who are overweight.

Compare that to red rice, a whole grain, which means it has all the essential parts (bran, endosperm, germ) and the naturally occurring nutrients of the rice - fibre, manganese, B vitamins, iron, selenium, magnesium, phosphorous and thiamine. And of course the benefits are endless, lower risk of diabetes or in my husband’s case, better blood sugar management, lower risk of heart disease and gastrointestinal disease, lower severity of asthma attacks, prevention of gallstones, weight control etc.
Well, the red rice dosas turned out to be much tastier, slightly crisper and browner than their white rice counterpart and well, the husband ate, a little surprised! Round one goes to whole grains!

So, here's the recipe -


Ingredients
2 cups red rice (Fabindia or Navdarshanam organic red rice, both are quite good)
1 cup urad dal
3 tsp fenugreek seeds
Salt to taste

Process
Wash and soak the rice, dal and fenugreek seeds overnight . Grind the soaked  grains in a blender or stone grinder and pour it in a large bowl. Keep it in a warm place, free from drafts, let it ferment for 8-12 hours or till the batter rises and has a distinct smell of being fermented. Add salt and mix well.
To make a dosa, take a ladle full of batter and spread evenly on a hot griddle. Cook only on one side till it's done. Enjoy with fresh coconut chutney !