Seven Steps to a Healthy You!

With Age comes the realization that we are mere mortals with our bevy of problems, aches & pains, allergies, likes & dislikes. Yet one thing that stays a constant companion is Good Health...there are some simple, easy steps that we can take to maintain our health :

1. Drink Water throughout the day and cut out soda : I always forget to drink water till I get thirsty but cutting out soda has become second nature. They have free soda at the office but you never see me reaching out for anything other than a hot cup of herbal tea or water
2. Stock up on healthy portable snacks : Fruits, Seaweed (try Annie Chun's Grab and Go), Kits Organic Bars, I microwave peanuts and put them in snack bags, string cheese, almonds, dried cranberries and raisins, Belvita Cookies and if I want to indulge...Snackwell Yogurt Pretzels
3. Plan Healthy Meals : I have a rough idea of what we will be eating most of the week -- some of this meal planning includes ordering fresh home-cooked foods. I stock my freezer with Organics like Sukhi's street wraps, EVOL Burritos, Amy's Readymade Indian for my son. My fridge has ready made adai batter (indian crepes), greek yogurt, fresh organic eggs (chicken and duck), Clam Shells of triple washed salads - mostly Organic Girl, easy to cut and eat raw fruits and vegetables (tomatoes, cucumbers, berries, apples, oranges, bananas) and of course sometimes  the brownies and tarts (from Whole Foods)
4. Pack Lunch : My  family carries lunch to office/school...whether it is a sandwich, paratha or pasta, our preference is to carry a balanced meal from home or order a packed lunch beforehand  rather than go pick some food from the cafeteria.
5. Fit Exercise into your lifestyle : Exercise is not an afterthought anymore in my life...I go to the gym at least 4-5 times a week for Zumba and Yoga. We go for walks or hikes as a family...we don't make excuses...we look for workarounds so that both K1 and I can go to the gym and yet take care of the daily routines. K2 is in swim camps and sports camps all summer and I see him becoming so strong and athletic.
6. Feed the Mind : I am a junkie for all books self-improvement and tend to read quite a few books in that genre. Coursera and the Bhagvad Gita are constant resources in my life that I draw on from every day of my life. And of course I do throw in the more than occasional chick lit.
7. Sleep Enough : As I give this advice I flinch...I have only just started sleeping again. The last few months sleep has been elusive...I have started developing a routine...and I have my sleep hour to 11.30 PM and sleep at least 7 hours. My goal is to sleep by 10.30 PM and get 8 hours of shut eye. I tend to work after 9.00 PM and sometimes time just passes me by too quickly.

Most important when you slip - Cut yourself some slack! However, make sure you get back on the bandwagon otherwise life will pass you by.

Yesterday my brother brought over his Blendtec and I made a quick smoothie for breakfast this morning. Presenting to you the Enlightened Greens :

• 2 Green Fuji Apples ( they were from my friend P's garden)
• 3/4 Box (5 Oz Clamshell) - Organic Girl - Five Happiness
• 3 Oz Blueberries
• 6 Oz Greek Yogurt
• Honey (use stevia if you don't want the extra calories)
• 2 Tbsp Chia Seeds
• Water (depending on how thick you want your smoothie)

Use the Smoothie button and in less than a minute you have a delicious breakfast on hand. Here's me drinking to your health! And to all  my fellow Indians back home -- Vande Mataram!

Losing my Father...

"I was my Daddy's girl,

I know he loved me the best

The time we had... 

Wasn't nearly enough

And yet we did -

pack in an entire

Lifetime of love...and memories.

No regrets or grief...

Only love for the man you are,

And the man you will remain in my heart."

                                              circa Nov 12th, 2012

It was almost the end of November. Her heart was heavy...she had spent 30 blissful days with Bapa and the time to go back  to the US was fast arriving - on this particular walk he told her - Ma, I think I have only 3-6 months left. She changed the topic...that her indestructible father was but a mortal was not something she wanted to face yet...though the reality of it loomed ominously over her head. Suddenly as if to lighten the atmosphere heavy with unshed tears, flew a bright green parrot squawking noisily at the father-daughter duo. Their conversation moved on to lighter things...Oriya fathers and daughters love talking about food (or at least this father and daughter duo did) and she asked him - Bapa...what do you really want to eat? He said - Kaleji Kosha. She knew that he had said that partly because she was avoiding eating meat due to his health issues and loved Kaleji (mutton liver). So when she went home, she asked her Ma to make some Kaleji Kosha. Oriya Mothers are famous for cooking and feeding their families till their stomachs are filled to the point of bursting.  Ma got out her degchi and sent Shankar (the gardener) to get the freshest Kaleji available in the market...both father and daughter enjoyed the Kaleji Kosha that day like there was no tomorrow... he was right...four months later he was no more...it has been 9 months since then and all I remember is the love, the laughter and the hope...the hope that miracles do happen and we will get more time......but the reality is  there were no tomorrows, happy endings or miracles in this story...just gratitude for the time that we got to spend together and love for the man that Bapa was.

For Kaleji Kasha you need :

• 500 gms - Mutton Kaleji (wash in warm water cut into small pieces and keep aside) 
• 2 large Red Onions (finely chopped)
• 2 large Vine grown tomatoes (finely chopped)
• 1 tbsp Ginger Garlic Paste
• the ubiquitous Tej Potro (Bay Leaves)
• My Ma doesn't use whole masala because we just don't like the taste of the whole cardamom or clove in the curry (so we lightly microwave 2-3 cloves, cardamom, nutmeg and grind the same - use about 1/2 tsp of this mix...it is potent and can overwhelm)
• the usual suspects - turmeric, chilli and cumin/coriander powder

How my Ma makes it?

In a large degchi (this is the cast iron kind)...heat up 2 tbsp of mustard oil (if this was my kitchen it would be 1 tsp of Olive Oil). To this add a pinch of sugar (it helps the Onions to caramelize). Add a pinch of hing (this is something my Ma and I do with our cooking, avoid if you don't like hing) and tej potro. Add the ginger garlic paste and Onions. Cook till Onions are caramelized, then add the tomatoes and the usual suspects (turmeric, chilli and cumin/coriander powders). Now cook till everything integrates and the smell in the kitchen is pure magic (takes about 15 minutes...but follow your eyes and nose). Now add in the Mutton Kaleji (liver) and cook for about 1/2 hr plus...add the 1/2 tsp of the ground masala mix and salt to taste. The secret here is patience, no adding water (keep it on low flame) and cook, taste, cook...follow that process till it tastes perfect (and looks like the picture above)

Enjoy with hot phulkas or rice (add some love and laughter on the side…makes for great memories)

Show me your Heart

Life is so full, that at times it gets overwhelming...I learnt the principle of KISS (keep it simple sista) early in my work life but learnt to apply it late to my personal life but some wise person said - Better Late than Never.

Heart Disease is the No.1 killer in the US (one out of every three are impacted by it). The No.1 cause for this No.1 killer is STRESS. Our lives are overflowing with To-Do Lists, Juggling, Parenting, Cooking, Working, Balancing Spreadsheets and we still  itch to add activities to  our weekend schedule.This year I have decided to take a stand and am putting my money where my mouth is - I am participating in the Bay Area Heart Walk.

Please support this cause - it has affected a lot of us personally...K1 lost both his paternal grandparents to a heart attack and a stroke and I know a number of you have stories similar to his...it's about building awareness and mindfulness...one step at a time...it could be your lunch money for a day, maybe more...every little bit counts.

Donate for my cause here
Walk with me here

An Ode to my best friend's brother...

She wrote you are gone...
We haven't met but it's almost like I know you...

A person who genuinely cared for your friends and family,
An easy smile, a positive attitude...

A void you have left behind,
Your children young, wife bereft, parents lost, sister broken

I begin to berate life's very purpose,
Having seen death from such close quarters...

Yet as I pick up the Bhagvad Gita this morning, it says...
The faithless remain pathless...

So I wish you a safe onward journey my friend's brother,
I still haven't lost faith or hope,
There is a coat of cynicism yet beneath that veneer is a hope...
That Life is indeed a journey...you are just walking it elsewhere now.

I promise to be there for your sister,
She is important to me you know...
Time will dull the edges of the pain that is sharp now...
And all that will remain is warm memories of - A Good Soul.

From the Diary of a Grouch

Have you had days - when all you wanted to do was whine, complain, beat your head with your hands and say why me? Not wanting to meet friends or acquaintances...snapping at will at people, circumstances and even animals (yes, guilty as charged...I had a one-way conversation with this incredibly noisy sea gull on a walk to clear my head)...in sum total : A GROUCH!

What do you do with yourself then? Well - here is what I did...

• I went on a long walk alone and cleared my mind....the walk with nature as my sole companion really helped put things in perspective
• Went to a Zumba Class where we danced to what else - Gagnam Style (my least favorite song!) but it makes me laugh

• Got my fix of Ted Talks on Net Flix...(check out the one's termed Life Hacks). Here is the one that I absolutely loved by Jane McGonigal (creator of the app SuperBetter) on - The game that can give you 10 extra years of life...

So are you going to focus on building your Physical Resilience, Mental Resilience (will power is like a muscle  work it to build it!),  Emotional Resilience ( build three positive emotions to every one negative emotion you feel every hour) and Social Resilience ( build gratitude, reach out to your friends and families...)...seems like simple mantras offering us so much positivity in life right?

So this grouch has decided to work on building her Social Resilience this very moment....and quit being a grouch...Cup of Chai anyone?

Tentative Parenting : Just Cook!

K2 : Ma - which is the richest nation in the world...is it the US?
Working Mom (stumped) : Well there are different ways of measuring rich...umm what do you mean by rich? (note the evasive tactic)
K2 : I mean rich in terms of money
Working Mom (fessing up) : K2, very good question. How about I check and let you know by evening?

And I did keep my part of the bargain, while I was at work  in between my lunch of Fried Rice (made with 7 whole grains, Tofu, Red Bell Pepper and Shitake Mushrooms) and Low-Fat Cottage Cheese, I did a google search and the winner is Qatar.

While I try to feed my 6 year old's brain with trivia which he might retain for future use, I worry about the nutrition abuse that he is exposed to in the US.

Some hard statistics:

• About a third  of the children (31.8%) in the US are obese today 
• Boys are more likely to be obese than girls
• Childhood Obesity predisposes our children to insulin resistance, type 2 diabetes, hypertension among other alarming illnesses ( my father's mother and my father both suffered from Diabetes and Hypertension)

What can we do as parents? My blog title sums it all up - Just Cook!

This week I have cooked a couple different meals for my son:

1. Focus on a good source of protein (cheese, lean meats, dal/lentils, beans)
2. Ensure that your child is getting adequate vegetables and fruits
3. Make the source of carbs : whole grains and fruits vs. processed foods
4. Make sure there are good fats in the meal (nuts, avocados etc)
5. Focus on Diet but also focus on exercise. We go for at least 2 walks a week of about 2-3 miles.

One of his favorite Indian Meals in : Matar Paneer. I cooked a low fat version of it from scratch. It took me all of 1/2 hour to have the Matar Paneer on the table with brown rice. I rounded the meal out with a fruit.

Fish is a good source of protein...in this case I simply seasoned it with salt and pepper, dipped in egg wash and dredged in panko bread crumbs and oven cooked it in a saute pan.

I do give desserts to my son, but the desserts look something like this. Serve up a slice of this mango pudding (agar agar or china grass makes it set) with a lot of cut fruits.

Net-Net : We shape our children's nutrition choices...their understanding of what is good for their health and what is not...and getting them accountable is key to their health...if I could leave you with one last piece it would be this -

it is not an exercise or nutrition regimen. It is to walk your talk and believe in what you preach and actually practice it. At the end of the day, the dumbbell and diet don't get you and keep you in shape and healthy...it is your sense of accountability ...investing in your child's nutrition mindfully

Seven Life Lessons from Vicky...

Vicky is not a relative...she is not a much-loved Aunt...nor a friend not a colleague...come to think of it she is not even an acquaintance. I met her in March in a Zumba class when all I wanted to do was run back into the restroom and cry, or pull the comforter over my head and wish the world away - it was March 21st...only 10 days since my Bapa had passed away. She was standing next to me - old, wrinkled and in really  bright pants...when she saw me looking at her, with twinkling eyes and a quick smile she said - Hi Honey! Haven't seen you in this class before? I admitted to it being my first class with that instructor...then the music started and we started dancing...we were creatures of habit...so for the next 4 Zumba classes I stood next to Vicky and we had the 2 minute conversations before our classes...Vicky was in her late seventies (about 2 decades older than my mother)...I don't see her much nowadays ( my schedule changed, so I picked another class)...yet the life lessons I learnt from this wonderful woman is something I will cherish for years to come.

1. Follow your Bliss - Dancing made Vicky Happy...she lived in a  senior home but came to the gym to meet younger people and instructors. Didn't matter if she missed a beat, or had 2 left feet...DANCING MADE VICKY HAPPY and she did it no matter what
2. Laugh at your mistakes - I have to say that first day in the class I focused less on the dancing and more time watching Vicky...she made a lot of mistakes...salsa, merengue, cumbia , african beats, bhangra...yet I saw her smile at herself and keep going till the last song
3. Believe yourself beautiful - I saw her playing the role of a femme fatale with the spin instructor (he was probably in his late fifties)...nothing sordid, just an endearing sort of a repartee that had me spellbound...watching her confidence in her femininity and poise. 
4. Life CAN be simple again -   Vicky chose to focus on one thing at a time -  You don't have to do it all, and you don't have to do it all right now.  Breathe, be present, and do your best with what’s in front of you. 
5. Be nice to others - I looked like death warmed over...my hair a mess, my oldest tights and loosest t-shirt, obviously make-up was mostly an afterthought for me... yet after that first class she turned to me with that twinkle in her eyes and smile and said - Has anyone told you, you have the most beautiful eyes?...it was so genuine and from the heart.
6. Be determined to be positive - this was the most important one for me...she was so chirpy and positive. She had on one of those knee braces and told me that her knees hurt her ...yet with a blase attitude she said - hey I am over 70 and don't yet need a knee replacement...that counts for something right.Understand that the greater part of your misery or unhappiness is determined not by your circumstances, but by your attitude.
7. It’s better to look back on life and say, “I can't believe I did that,” than to look back and say, “I wish I did that.”  In the end, people will judge you in some way anyway.  So don't live your life trying to impress others.  Instead live your life impressing yourself.  Love yourself enough to never lower your standards for anyone....I saw Vicky doing just that!

I think rather than set exacting standards for myself...I will give myself a hall-pass. I don't want to ruminate in nostalgia or wallow in self pity for those that I have loved and lost .... Instead, I want to rejoice in being imperfect and being Me...as Dr.Seuss said it - 

“Today you are You, that is truer than true. There is no one alive who is Youer than You.”