Daily Routine & The 6 C Immunity Building Khichidi!

"We are what we repeatedly do and Eat. Health and Habits are not an afterthought but a result of our actions"

I started off over a decade ago a tired, overweight woman in her mid-thirties who  did have one thing going for her - she was incredibly flexible...she did regular yoga but also was overweight and lacked stamina and was constantly tired and angry. Every time I  went in to do yoga with my favorite yoga teacher Keith...I would see this gaggle of chirpy women walk into a Zumba class afterwards and always wondered why not me...then 2 years into watching these women have fun, I decided to stay back for the Zumba Class and my life has changed since then...I went from a Size 14 to a Size 4. Don't get me wrong, I still have my Yoga practice ongoing but have added in dance, mindfulness and healthy eating to the mix and it has made all the difference in my life.

Why do I share this today - especially when we have "shelter in place" instituted in my county and there is widespread panic...we are trying to keep it together at home with a meal plan and a daily schedule...keep our good habits going ( exercise, eat healthy, practice gratitude and mindfulness) and trying to slowly shave off the bad ones...

Here are some of the things my family and I are practicing to get through this 3 week in-shelter mandate :

1. Clean our counters thoroughly after every meal, moment we get up and when we go to sleep
2. Wash our hands thoroughly with warm water and soap ( hand sanitizers are a bit scarce around our house, so we are making do with hand soap and applying aloe vera gel afterwards)
3. Keep our distance (from people not cohabiting with us) 
4. We don't leave the house unless we absolutely have to (walks, hikes in the solo or with the dog don't count...but obviously if you live in a super crowded area be cautious about that one)
5. We have taken out board games, I have ear marked books I want to read, shows I want to binge watch ( Homeland, Just Add Magic (with my son), Murder She Baked...)
6. My mother in law (who is visiting from India) and I are cooking healthy, nutritious food with the food we have on hand.

I usually have a lot of grains in my pantry { think Quinoa, Barley, Farro, Steel-Cut Oats, Brown Rice, Lentils and Beans ( I counted 12 different kinds) and we went to the Farmer's market and picked up a lot of greens  (  radish, mint, bell peppers, red onions, broccoli, celery, cabbage, carrots, cauliflower, chili (wow...lots of stuff with C's) }. This was the inspiration for dinner (and a couple lunches this week)...anyone who knows me knows of my love for KHICHIDI...so here goes.

The 6 C- Immunity Building Khichidi

What you need

1. 1/2 Cup Quinoa + 1/2 Cup Bulgur Wheat ( use Brown Rice or any other grain you have at home that you want to use up!) (washed in cold water and soaked with  green moong dal (with the skin) 1/2 hr in hot water I boiled in my electric kettle)
2. 1 cup   Green Moong (with skin)
3. Chopped Vegetables : Celery, Cauliflower, Carrots, Cilantro, Chili, Cabbage
4. 3 cups water 
5. 2 tsp Ghee
6. 1 small knob of ginger, 1 medium chopped tomatoes
7. Liquid Aminos (for seasoning), Avocado Oil (or any other oil), cumin seeds, Hing (asafoetida), turmeric powder, black pepper powder, roasted cumin powder
8. 1 whole lemon and salt to taste

To Cook 

1. Turn on your Instant Pot to Saute. Add your ghee....add hing, cumin seeds and the roughly chopped ginger and chopped tomatoes. Add turmeric and black pepper powder.
2. Add the chopped vegetables
3. Add all the pre-soaked grains and lentils to the instant pot and give it a stir for a minute. 
4. Add Vegetable Broth/ Water (I added water)
5. Add the Liquid Aminos/Salt and any other dry spices you add to your khichidi. I usually add roasted jeera powder which gives it a smokiness.
6. Put the IP on 6 minutes, High Pressure
7. When done open, Natural Release - taste for salt. 
8. Now add fresh lemon juice and chopped cilantro. 

Enjoy with a cup of Kefir...now on to my binge watching Homeland and then practicing a few BollyX choreos on demand 😊😊

Detoxing from the Toxic!

"Stay away from toxic people, they have a problem for every solution"

Is it the end of January already ???

 I haven't blogged in almost 4 months hidden away in my hidey hole trying to make sense of some of the nonsense happening in my life. Health has never been an afterthought for me - so eating right and exercising is something I have been very consistent about...but what does one do about one's stress level...

Yet some wisdom did arise from some of my experiences:

1. Speak Up - don't bottle up the experience, if things don't seem right, they aren't right
2. Ally Up - Get out of victim mentality, you have a support network - leverage it
3. Wisen Up - Figure out if there is really a solution, if not move away - get away from that situation
4. (Don't) Give Up - Absolutely do what is right for the situation, don't give up ever! My father always told me that the hardest thing to do is - that thing that is right! But if you don't do it your conscience will never let you live it down.

And most importantly remember "Strong people know how to forgive, but smart people never forget"

As I was unravelling myself from toxic people and situations, I was also mindfully getting my body to that place of equilibrium that it is used to. I made a super-simple Mushroom, Lentils and Barley Soup (two times in a row) which really hit the spot this week. 

Barley is a super grain which helps with weight loss, reducing blood sugar and blood pressure, improves lipid profile (not recommended for someone with Celiac Disease) - the word I used to describe it to a non-believer it's like a brush on your internal organs, cleaning you inside out...

Lentils - you don't want me writing sonnets but honestly what's not to like with high protein and high fiber

Mushrooms - another ingredient that a lot of people love to hate... they have riboflavins for heart health,  lots of antioxidants (selenium, folate, beta-glucans...). I love mushrooms...the earthy flavor and the texture.

The soup I made was a very very simple one that lasted many a meals for our 3-Person Family. I store my soups in mason jars and then heat and serve with 1-2 toasted whole grain slices of bread (which one you ask : Dave's Killer Bread). Without further ado let's get to the recipe ( I have added links to the ingredients that are not easily available)

Detox Barley, Mushroom and Lentils Soup

What's in it?

• Chopped vegetables - 4 big stalks of  Celery (organic),  5 big carrots, 1 Box of white Organic Mushrooms (12 Oz), 1 medium onion, Grated Ginger (small knob), Half a bunch of fresh parsley
• 2 Containers Bone Broth  - 8 oz (I use vegetable broth on the days that we are keeping it meatless
• Water - 2 Quarts 
• Bragg's Liquid Amino
• Bragg's Sea Kelp Seasoning
• Salt and Pepper to Taste
• 1 cup of barley (soaked with the lentils in hot water for 1 hour)
• 1 cup of mixed lentils  ( I swear by these lentils - very delicious and you can get a bigger bag in your neighboring indian store for a lot less!)

How I made it?

• Turn on Saute Mode on your instant pot
• Add 1 tsp Olive oil ( oil of your choice)
• Saute the grated ginger and onions
• Add the Chopped vegetables, sprinkle with Bragg's Liquid Amino ( I put about 3 tablespoons) and the Sea Kelp seasoning ( 2 teaspoons)
• Add the lentils and barley ( that you pre-soaked in hot water for an hour)
• Add the bone broth and water
• High Pressure Manual on 10 minutes (no release)
• Stir...add Salt & Pepper to taste
•  ENJOY!

Servings

This is about 12 servings. 

This soup  has < 200 calories and > 8 grams of Fiber and 10 grams of Protein.   True is the saying  "Soup is Cozy"

All I want is my cup of happy...

"Do not set aside your happiness. Do not wait to be happy in the future. The best time to be happy is always now."

For me happiness is in the small things now...it's  K1, K2 and me taking a walk with the puppy, its watching a funny episode of friends, hanging out with friends, dancing in a Zumba/BollyX class and today it was in that cup of chai that I drank while I read an Amanda Quick murder mystery...yeah yeah chicklit
I have compiled a list of things that I do to mindfully, see if they help you come up with your own list: 

1. Make a mental Happy List : I have never written down one formally but there are a lot of things that make me happy - chai, walks, chats with my boys, my little puppy, my work, my friends, dancing and Yoga among other things
2. Exercise : This past month has been hard work wise and I almost didn't make it to my exercise classes...I was so exhausted ...but I stuck it out, somedays walking in late but always present and dancing to a beat I didn't always get but which made me sweat like crazy definitely made me happy
3. Self Acceptance : You are made a certain way for a reason...accept it and love it. I always worry about my weight, my odd sense of humor and perspective on life but lately I am more accepting of my perceived flaws and indulge in accepting myself in a positive way.
4. Minimize your desires : I have been reading the Bhagavad Gita and it says Desire leads to Attachment and when Desires are thwarted it leads to frustration and unhappiness. Why not just want and need less...happiness will be automatically ours
5. Practice Gratitude : Every night before I go to sleep I list to myself three things that I am Grateful for...and I usually go to sleep feeling Happy.
6. Change Your breathing - since I discovered that Breathing can get me to control my temper, I have practised intentional breathing (pranayama)
7. Act Happy - I am not saying Fake it But I am saying if you smile even though you don't feel like it...in a couple minutes you will see your mood is elevated...people are smiling at you, the clouds part on a rainbow, that growling dog suddenly starts wagging it's tail....you get the picture.

Today I was happy because I got over my fear of cooking lamb and made an awesome Lamb Curry in < 25 minutes, no marination required. Whole Foods had a sale of organic, grass fed boneless leg of lamb - I couldn't resist buying some, but there was a small voice in my mind which kept telling me that I will totally mess it up - Guess what, I didn't - I made this totally awesome Lamb Curry  instead!

Easy Peasy Lamb Curry 

Prep time: 5 mins

Cook time:< 20 minutes

Total time: < than 25 minutes

Serves: 6-8

Ingredients

• 11/2 pounds boneless lamb meat, cubed really small  
• 1 8 oz container Bhuna Masala
• 1 teaspoon ground cinnamon
• 4 tablespoons Roopak Meat Masala
• 1/2 lb Green Peas
• 1 large potato chopped into little pieces
• Ketchup, Salt to Taste, Kasturi Methi (fenugreek leaves)

How I made it?

1. Turn Instant Pot on Saute Mode. Add in the bhuna masala and the pieces of lamb and cook them together...I did not add any more oil
2. When all of the meat is partially browned ~ 3-4 minutes, add the chopped potatoes and the roopak masala. Add another 8 oz of water
3. Turn on the Instant Pot to 6 minutes, High Pressure
4. Let it naturally release
5. Now open, stir, add in the green peas, cinnamon powder, ketchup, salt to taste and the kasturi methi
6. Turn on the Instant Pot to 1 minutes, High Pressure
7. Let it naturally release
8. Once it's all done - Stir, Taste and Enjoy with fresh low-carb rotis or a scoop of quinoa

What's your happy place for this weekend?

Grains on my brains...

"True Genius resides in the capacity for evaluation of uncertain, hazardous and conflicting information and making the right decisions" 

                                                                      Winston Churchill

So my head is reeling with information - I just finished a book Grain Brain - net of the book is Grains damage the brains - even healthy grains. I found the book a little one-dimensional and almost fanatical in expounding the virtues of a high fat ketogenic diet (made my head hurt!). I am not sold on the idea of giving up all healthy carbs  as they lead to Type-2 diabetes and heart diseases (its partial truth) ...I believe there needs to be balance. I sincerely believe animal protein causes inflammation and the book Eat to Live by Dr. Fuhrman has played a very critical role in shaping this belief in my mind. 

So here's how I have broken down all this conflicting information in my head - 

1. Understand your diet. Log your current habits in an app - I have been religiously using MyFitness Pal ( came to the conclusion that I needed to add more protein to my diet and opted for plant based protein sources)
2. Our ancestors probably ate some grains so why not us - so focus on the real nutritious grains aka ancient grains - in India it was Amaranth, Ragi (Finger Millet), in South America it was Quinoa, in Africa it was Teff,  in Americas it was Barley. Let's follow our ancestors and get a little adventurous. I usually cook a lot with quinoa and steel cut oats and have been converting a lot of quinoa haters to lovers...one person at a time
3. Eliminate the White - yes, yes I know white flour, white rice is amazing to the taste - you are talking to someone for whom White Rice WAS crack...my go to meal is thayir sadam with avvakai pickle ( curd rice and mango pickle). I have weaned myself 98% off "white" - why 98% - when I go to a friend's or to India and the only option is rice - I will take a spoonful and relish it ✌
4. Grains are the environmentally sound decision - compared to the meats we spend one tenth the energy growing these whole grains - so this might be an irrelevant offshoot - but it is critical factor if this matters to you.
5. Moderation is key - our Indian palate makes the carbs (rice, roti) the center or mainstay of the meal - flipping the plate to make the rajma or the choley and the veggies the mainstay of the meal is critical to helping us obtain balance. I highly recommend reading Dr. Ron Sinha's book "The South Asian Health Solution"

Here's one of my favorite porridge made with Quinoa and Steel Cut Oats - you can have it for breakfast or brinner...

What you need?

1. Bob's Redmill Steel Cut Oats - 1/2 cup
2. Red Quinoa - 1/2 cup
3. 3 cups of water
4. Whole Earth Stevia/Sugar sweetener - 4 spoons
5.  1% milk - 1 cup ( Condensed Milk 4 tablespoons if you want it to taste like dessert and are not watching calories 😇
6. Black Currants, Raisins, Cranberries, Almonds
7. Pinch of Saffron

How to make it?

1. Add the Oats, Red Quinoa , Water a pinch of salt, the sugar and all the dry fruits and nuts. Put the Instant Pot on Porridge setting and forget about it.
2. Once done (don't do a quick release) - stir in the condensed milk to taste and then add a pinch of saffron ( or some powdered cardamom)
3. Enjoy!

My father had told me something once which I hold close to my heart - he had said don't do nothing just because you can't do everything...everytime I feel like binging on junk food or feel the ankle ache and decide I want to skip my Zumba/BollyX class...I push myself to do  something! 7 pounds down and 5 more to go 💪

Finding Courage...

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear”

                                                                                ~Ambrose Redmoon

I have had a few turns this week to fight my fears and uncertainties both at work and home this past month.  It's that fear of letting go of those tiny hands that grasped your hands and tried to walk along side you...and you find out that somewhere along the way, that the little boy is now taller than you, wears a shoe size that is larger than yours and is ready to take a plane ride into the "big unknown" for an even bigger competition. While there is love and pride...it battles for a minute with intense panic. 

Two seconds before the start of an important presentation, it almost feels like the butterflies in my stomach would claw their way out...and then everything settles down...hard conversations, the domestic chores, the constant pain in my throat (like I am fighting off a chest infection) and the not-so-domestic chores...everything seems to need more than a little extra TLC this week. I am ready to just lay down and go to sleep...just one more hour but then plough through the day and the week...ironical that I feel down and out just before the most important coming out party for my team...

When things start to make me feel anxious and overwhelmed here is my little rule book :

1. Think about the situation in question.
2. Turn your attention inwards—focus on your breath, stop doing what you were doing, and just focus on breathing.
3. Imagine the situation playing out in your mind with a positive outcome
4. Now let it happen...let the situation play out!

This week was an interesting one in terms of food - I made the boy Matar Paneer  (yup! the matar paneer was made in my Instant Pot and served with hot Parathas. He looks up with sad eyes and says - Ma! why can't you give me something more yummy like Mac & Cheese (you can't win them all !!!). So last evening, I made an Instant Pot Mac & Cheese for K2(he was licking his plate clean!)

Instant Pot Mac & Cheese 

Ingredients

• Generic Mac & Cheese Box - I used  Good Citizen
• 1. 5 tablespoon of Unsalted Butter
• 1/3 Cup of Milk
• 1/2 cup of grated sharp cheddar 
•  water (as per directions in the box, it was 4 cups on mine)

How To?

1. Turn the Instant Pot on
2. Pour the mac and cheese pasta and water into the pot. 
3. High Pressure 3 minutes with quick release
4. Drain out the excess water
5. Put the IP on Saute...add in the butter and the milk and the sauce/cheese mix and whisk briskly till the sauce/cheese mix is incorporated
6. Now add the extra cheese and let it melt
7. Serve hot to a hungry kid.

I want to leave you with a thought for this week "sometimes courage does not roar, sometimes courage is that quiet voice inside you which after a long hard particularly exhausting day, tells you quietly - never mind, let's try again tomorrow"

Tentative Parenting : Building Resilience

"Success is not final, Failure is not fatal : it is the courage to continue that counts"

               K2 with his Robotics team, they qualified for State already 💪

K2 has been driving himself hard - from full days at theater where he played the lead (we finished the season to rapturous applauses and a massively sold out show...so to say I am proud is an understatement!), to basketball, violin, robotics and national geographic tournaments...I keep reminding him to pace himself yet I see him on the go at all times at school and activities...and then he comes home and it's zombie time. So a lot of our arguments and discussions have been around - it's ok to scale down...I would much rather you be happy and healthy with just the right degree of extra-curricular activities (doing your chores at home  like walking the puppy) vs. pushing yourself (yeah...not a tiger mom me)...the reality is I would rather he take the time to smell the roses, take a walk out in the bay and just live life a little bit fuller...bottom line is once you start working, get married, have kids and have some sort of a career...life automatically becomes full.

Yet, K2 seems happy with his rather full schedule and with my rather full schedule these past two months I am too scared that he will soon say - Ma, it's like the pot calling the kettle black 😧...anyhoo with all these mental travails and my lingering cough the past 5 weeks, I am exhausted and can't wait for the winter break : time for elaichi (cardamom) chai , long walks with the puppy, DVRed shows, good take-out food and warm cozy soups/stews in my Instant Pot...just one more trip to get through this week in Iowa...(yeah yeah! don't do the really Iowa thing on me...it's beautiful). I am in love with the beautiful "Women of Achievement Bridge" which honored the women in Iowa who paved the way...it's another story that I corralled my colleagues on this little adventure with me (their smiles of tolerance said a lot 😇)

        Iowa Women of Achievement Bridge 

I cooked for K1 and K2 and they have Mushroom Curry and Kheema Matar to keep them company while I am out and about in Iowa. My Kheema Matar (and I am not one for rhapsodies) is a work of art - took me less than 10 minutes to put together and there is enough to last them 3 meals ( my secret weapon - I stuff Kheema Matar in a whole wheat sourdough sandwich with some chopped onions, tomatoes and cheese...and pack a fancy panini for K2 for his lunch box, I also add it inside a puff pastry to make chicken puff...easy stuff that makes you look pretty spiffy!)

Chicken Kheema Matar

What's in it?

• 1.5 lb Ground Organic Chicken Breast (Whole Foods Pro Tip - Boneless Skinless Chicken breast was on Sale and I had them grind that for me vs. buying the pre-ground meat - saved me $4/pound)
• 1 bag of Organic Petite Peas (365 Brand)
• 4 Oz Bhuna Masala ( click the link for how to make it!)
• Whole Spices : Cumin, Red Chilli, Crushed whole cardamom, Cinnamon Stick
• Shaan Kheema Masala
• Salt, Tomato Ketchup, Cinnamon Powder (to taste)
• 1/4 cup of water
• 1 tbspoon Avocado/Olive/Canola Oil

How I made it?

• Put the IP on Saute Mode, Keep the frozen peas on the side to thaw
• Add the Olive Oil, till there is a shimmer, add the whole spices and let them blossom in the hot oil
• Now add the bhuna masala, the Shaan Kheema Masala (I used 2 spoons) and the ground chicken- saute for 2-3 minutes
• If you need more liquid add the 1/4 cup water/ stock
• Put the IP on Manual High Pressure for 5 minutes, No Release
• When you open the IP, turn the IP to Saute and add in the peas - saute for 2-3 minutes till the peas and warmed through and mixed into the meat mixture (and some of the liquid evaporates)
• Now add Salt, tomato ketchup and Cinnamon Powder to taste 
• Garnish with Cilantro or as I did with the red chilli (we didn't eat those!) and enjoy with Roti or Pav/Bread.

I wanted to leave you with a saying my father always shared with me : I want to be that person that you look up to - the person you think of when you think of the word "Bapa" or "Integrity" and "Love". I lost him 5 years back but I sure do think of him anytime someone mentions parents or role models - he was mine.

Hasta Luego Baby!

“The world is round and the place which may seem like the end, may also be the beginning.”

Seems only like yesterday...

The first foggy morning,

A warm cup of chai in Cafe 300

An awesome boss who took me into an awesome office,

A room with a view,

Commute - umm what's that?

I fell hook, line and sinker,
It wasn't just the office,

It was the people in it...

Like a warm blanket

The next boss really showed me,

The future is female,

The power of using my own voice,

Giving...

Many a lessons learnt in the last few years,

Some in the office, some with customers  

Most with these informal friends I made,

Over my blog, chai or a BollyX Class.

I will miss you,

But the world is round...

What seems like an end is really a beginning!

So I won't say Good Bye...I will say "see you later"

Hasta Luego till we meet again!

Stay in touch with me on LinkedIn, my facebook page or email

Tentative Parenting : Leap of Faith

" Sometimes all you got to do is take a deep long breath, close your eyes and  take that leap of faith... p.s : keep your fingers crossed at the back that everything works out" 
                                           ---Meenakshi

                                                                                               

                            Photo Credit : Aman Barboza, Venue : Oracle Corporation

My son taught me a lesson this week - in 7th grade at the ripe age of 11 he auditioned for a role in the school play for the first time...for a boy who never sings or dances...he showed remarkable grace and fortitude. Sometimes the toughest part about a new journey - is the beginning. There is a little inner voice telling us how comfortable we are with status quo, telling us we are not ready or capable or is the risk even worth it...so we keep grinding away living a life other than the one we dared to dream about.

So K2's audition ended with him finding his "magic lamp"...he is Aladdin in their school play...my search for the magic lamp begins next month as I take my "leap of faith".

In our current world which is "turning tides" and where women are finally beginning to move beyond "could have, should have, would have"...drop those mental shackles and take that leap of faith...at the end of it all - we end up with two life lists : All the things that we did and all the things that we "wish" we had done. 

Get cracking on that first list...I am right with you!

p.s : if you came to my blog looking for an instant pot recipe - have you tried my berry jam yet - it is delicious and takes literally 5 minutes to make :-)

I know a shortcut

So I am a little (ok a lot) schizophrenic when it comes to my comfort food choices...one day it might be me craving  Dalma + Quinoa ( Dalma Bhato - the quintessential Oriya comfort food of Dal Chawal), the next I would be absolutely craving Dahi+ Quinoa (Thayir Sadaam - the universal south indian comfort food of Yogurt and Rice with a dash of pickle)...but for me one of the hands down favorite foods that I crave at all times is Kadhi in any form - Punjabi Kadhi, Dahi Kadi Oriya Style or  Mor Kuzhambu ( better known as South Indian Kadhi). I tried making Mor Kuzhambu from scratch multiple times and honestly my end product didn't remind me of what I ate in my friend Lal's mom's kitchen. Then my friend Pri suggested the Grand Snacks Mor Kuzhambu mix and there has honestly been no looking back for me.

What you need

1. 1 Cup Thick Yogurt or 1.5 Cups Kefir ( I use Trader Joe's organic European style non-fat or 1% Plain Kefir)
2. 2 Tablespoons (or to taste) - Grand Snacks Mor Kuzhambu Mix (I found this at my local indian store)
3. 1 Cup - Peeled and Chopped Opo Squash (from the farmer's market)
4. 1 Cup Water
5. Salt or Liquid Aminos to Taste ( I used Salt today!)

To Cook 

1. In your Instant Pot - add the Chopped Opo Squash, Water and the Mor Kuzhambu Mix. Stir Well
2. Now turn the IP to Manual, High Pressure for 4 minutes NR (no release)
3. Open the IP and add in the Kefir/Yogurt and Salt to taste. 
4. I garnished my mor kuzhambu with curry leaves (from my garden) that I microwaved with a spray of coconut oil (45 seconds)

I add more water/kefir/ yogurt depending on thickness I want - I found out it's a personal preference. Some people like it thinner while others like it thicker. I enjoy my bowl of Mor Kuzhambu with cooked quinoa and some stir fried Kothavarangai Poriyal (it's the season right now for this vegetable cluster beans in our Farmer's Market but it's on the expensive side at $6/pound :-) - Ask me about the time I got almost 2 lbs of it and really messed up the recipe...now I stick to my tried and tested Poriyal recipe).

This recipe took me less than 10 minutes to execute and tastes so much better than my stove top version which takes me at least 20-25 minutes to make (might be 15 minutes if you add in chopping the Opo Squash but I do my food prep in advance to make my week easier).

So are we going to take this short cut together?

Intermittent Fasting and the Instant Pot

“You have power over your mind - not outside events. Realize this, and you will find strength.” 

I have been struggling these past two weeks ( and if I am honest with myself, for a long time) with sugar cravings....around 9.00 PM in the night...the hankering for something sweet... a tub of Rocky Road, half a bear claw, a bowl of kheer or even a big piece of dark chocolate hits me and I am not able to resist it. On Tuesday, I made the decision to try Intermittent Fasting (IF) (16:8)...fast 16 hours and eat 8 hours...this was mainly to nip this hankering for sugar this late in the night in the bud. I realized that 16:8 was too restricting and extreme for me in the first two days (as my husband said it I was hangry) and re-adjusted it to 12:12 which means fast 12 hours and eat 12 hours which has been working really well for me.

If you are wondering isn't IF too extreme and is it researched - the truth is I have been researching this trend for a year now. The reality is it works for some body types and definitely not others (eg. my husband and son need their AM breakfast while I have been skipping breakfast almost 15 years now) - so evaluate if this is something your body will benefit from!

Researched Benefits of IF

• When we fast our body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible
• Helps lose weight and body fat  (not so interested in losing weight but yes for Body Fat)
• Reduces the Risk for Type 2 Diabetics
• Reduces Oxidative Stress and inflammation of the body
• Improves Heart Health
• May help prevent some kinds of cancer
• Good for your brain
• May help prevent Alzheimer's
• May extend lifespan & help live longer

I do want to emphasize that the  main reason I started with IF is  because it agrees with my body habits and it's a test of my self-control to see if I can stop eating at 8.00 PM in the night till 8.00 AM in the morning (and then slowly increase the duration of my fasting if my body allows for it).

How is my Instant Pot helping me with my endeavor?

1. Clean Eating is made simple with the Instant Pot
2. I am able to cook multiple meals without much fuss in a short period of time 
3. Meal Planning is a breeze (see the dishes I made in less than 2 hrs on a Saturday morning - Rajma, Cauliflower Soup, Egg Curry)

Some of the Recipes I made this week  (click on the name for links to the recipe)

Sambar

Egg Curry

Rajma/Channa Masala

Cauliflower Soup

Yes! I have lost about 2 lbs in the first week  (but that wasn't the goal) and feel like this is a plan I can follow long-term without any issues. I don't feel any drop in energy levels in the first five days, don't feel hungry and am able to continue my exercise routine without any issues.

How is your weekend turning out?

Tis the season for Cold & Coffee : Sukku Kaapi

"Every food is comfort food for me at some point, maybe I just like to chew"

It's been bracingly chilly and the cold seems to have frozen my brains rock solid - I have been lying in the bed listless with a pounding headache... the hacking cough makes my ribs hurt and the sniffling cold is irritating to say the least....and then add in the cold from outside...but then I realize it's just my body that wants to kick back and hibernate for a week, no exercise, no socializing...yet this is the week when the husband has his busy schedule, the boy has his 3 basket ball games and his science fair project over the weekend and work has it's umpteen deliverables and I haven't really eased up on the working out in the gym to be honest. So I drag myself out of bed at 6.00 AM and start getting "the boy's lunch box ready".

I seem to be on auto-pilot as I take out the Sukku Kaapi mix from the bottle and put it into the IP...this was a simple mix that I had made last month to help with this incessant congestion, that has been plaguing  me this year. One sip of my cuppa and I am in a happy place...my  throat feels soothed and I feel ready to take on the world...

What is it you ask me? 

This is a drink that originated in the South - anytime I had a cold/cough, indigestion or even stomach cramps (the monthly kind) - my mother would give me a cup of this elixir. It's made with a simple few kitchen staples and it almost feels like you are drinking a cup of coffee (heavily laced with ginger). Here's how I made my Sukku Kaapi powder (there are more complex versions that you can try but I have found that simplicity brings out tastes that take you back to the past).

You will need: 

• 1/2 Cup Whole Coriander
• 4 Cloves
• 4 pods of Cardamom
• 2 tbsp Whole Black Pepper
• 1/2 Cup Dry Ginger Powder
• Palm Jaggery - to taste ( you can add this later too)

Dry Roast the first 4 ingredients till golden brown. I usually grind in the coffee grinder  with the dry ginger powder and jaggery. This mixture can be stored for anywhere from 2-6 months. I try and use it up quickly because it tastes better when fresh.

How to make Sukku Kaapi?

Add 2 tablespoons of the mixture to your IP with two cups of water. Set on manual for 4 minutes. I usually strain (though there is little residue) and enjoy a cup once a day or whenever you feel like it.

Benefits of Sukku Kaapi
I think I would need two blog posts to cover why Sukku Kaapi is so awesome

1. Lowers Blood Sugar
2. Lowers Cholestrol
3. Eases Digestive discomfort
4. Decreases Blood Pressure
5. Helps with Urinary Tract Infections
6. Treats Cough, Cold and Sore Throat problems
7. Helps with regulating the menstruation cycle and with reducing the pain from cramps

So how is your Monday Morning turning out?

Ande Ka Funda...

A hen is only an egg's way of making another egg.

                                                                                                  --Samuel Butler

My son detested eggs till age 3 and for the life of me I couldn't figure out why...then I started taking him to the farmer's market and he warmed up to Ron our local poultry farmer and who has been my source of eggs for almost a decade and some years...he expanded Krish's egg horizon from chicken eggs to quail, duck, goose and once even Ostrich...by age 4, he loved eggs and I was a happy mama. Why wouldn't I be - Eggs are an extremely nutritious food - high in protein, vitamin b12, vitamin A, folate, phosphorous, selenium - and yes! eggs got a bad rap for high cholestrol but there are studies which show that eggs do not adversely affect blood cholestrol - this was confirmed by my husband's primary care physician who has written the book - The South Asian Health Solution ( I would highly recommend this book to anyone trying to reduce or control cholestrol, diabetes or just trying to get healthy!)

So Eggs are a staple part of our diet, we don't overdo it but try to add 5-7 cage free organic eggs in a week to our diet. I remember singing the song - Ande ka Funda to my son when he was 5 years old, he would stare at me like I had lost it...I showed him the video (below) of Govinda and Sunjay Dutt in Jodi No.1 singing the song...and he found folks who seemed more crazy than his mumma 😜

My favorite way to eat Eggs are Indian Style Anda Bhurji, I am sure I have that recipe on my blog some place...a cup of adrak chai, a whole wheat English muffin and Anda Bhurji with an interesting chick-lit is honestly my idea of heaven...but I digress...I had to share with you this easy recipe for Anda Curry.

Anda Curry

What you need?

1. 4 tablespoons Mother Sauce
2.  1 table spoon Punjabi Garam Masala ( I use Roopak, but go with your favorite brand)
3. 8 Eggs ( I boiled them in the IP with the potatoes)
4. 1/2 Lb of boiled, peeled and quartered potatoes 
5. Ketchup, Cinnamon  (optional but makes a difference in taste)
6. Salt to taste
7. Chopped Cilantro to drizzle on later

How to make it?

1. Boil the Eggs and Potatoes in the IP ( I put it on manual for 4 minutes - people have mentioned 5 minutes, but 5 minutes gave me exploding eggs and mushy potatoes...so you have to see what works for you) - you can do this step in the morning and assemble the curry in the evening  which is what I did 😁
2. Turn your instant pot to Saute
3. Add 1 through 4 and mix well ( about 1/2 minute)
4. Add about 1/2 cup of water
5. Turn on the pressure on manual 3 minutes, no release
6. Open and now add Salt, Ketchup and Cinnamon to taste
7. Add the chopped cilantro
8. Enjoy with Rotis/Brown Rice/ quinoa.

When I was about my son's age the TV always played this Anda Ad....do you remember it 😂

Would love to hear how this recipe turned out for you....