Want to give this lifestyle a try before starting on hypertension and cholesterol medication?

Hypertension, Cholesterol Issues…

On the verge of starting medication for cholesterol and blood pressure issues and would like to give a “change in lifestyle” a try before embarking on a lifelong downward spiraling medication plan? I am here to help you in this endeavor.

Combine the suggested menu below with 60 minutes of cardio exercises (brisk walk or run, treadmill, elliptical, bike, Pilates, Zumba, U-jam, Bollywood dance, boot camps etc.) three times a week, strength training once a week, and incorporate Yoga twice a week and do take rest for a day.

Breakfast:

• 1/3 cup whole steel cut Oatmeal cooked in water and then add warm ½ cup unsweetened almond milk; add handful of fresh blueberries; sprinkle ½ tsp flax seed powder and 1 tsp whole chia seeds; and,
• A slice of sprouted whole grain bread (currently Alvarado Street Bakery, CA is the only supplier I know who is delivering this type of bread). Toast it and use whole almond butter spread; and
• 6 almonds and 6 walnuts; and
• 1 cup black unsweetened coffee sprinkled with cinnamon powder.

Morning snack:

• Half an apple (or pear or apricot or plum or persimmon or pomegranate) or a bowl of fresh berries; and
• 1 cup of black unsweetened coffee sprinkled with cinnamon powder.

Afternoon snack:

·         1 celery stick (or cucumber or radish) with hummus; or

·         1 low-sodium cracker with hummus or almond butter; or

·         A slice of fresh soft cheese (choose from mozarella, goat cheese, ricotta, feta); and

·         1 tablespoon of Seeds (choose from pumpkin, sunflower, hazelnuts, or brazil nuts); and

·         1 cup of black unsweetened coffee sprinkled with cinnamon powder.

Lunch and Dinner:

• 1 bowl of wholesome salad: mix and match lettuce, radiochio, cucumber, radish, arugula, tomatoes, avocados  beets, basil, sprouted alfalfa, lemon etc. Add a teaspoon of oil – vary between grape-seed  walnut, almond, pistachio etc. Top your salad with roasted walnuts or pine nuts. Focus on variety of colors and textures.
•  1 full cup lentils cooked; choose from the following:

o   Whole green mung beans

o   Arhar or Tur dal

o   Red Lentils

o   Chick peas

o   All varieties of beans (garbanzo, kidney, fava, black-eyed…)

• 4-6 ounces of wild Atlantic Salmon (size of your palm) is great proteins add to your meal if you are a pescatarian.
• 1 cup of any non-starchy vegetables can be mixed and consumed – these have lots of fiber and nutrients. But do not overcook them to preserve their fiber and nutritional value.

o   Green leafy vegetables (spinach, mustard greens, turnip greens, red and Swiss chard  dill leaves etc.);

o   Asparagus, Artichokes, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery;

o   All types of Indian gourds (bottle gourd, bitter gourds etc.) – these can be added to your lentils as well;

o   Fennel, Green Beans, Leaks, Parsnips, Turnips, red, green, and yellow bell peppers;

o   Squashes and Peas in moderation.

• Grains – use in very limited quantities like 1/3^rd cup maximum per day and go grain less at least alternate days. Use whole grains (brown or wild rice, quinoa, farro, amarnath, kamut, millet, buckwheat, wheat-berries, barley) and occasionally spelt flour for making your Indian rotis.
•  Use onion, garlic, green chile, and ginger for flavoring your recipe.

Other things to remember: 

• Go easy on salt. Either avoid added salt altogether, or use Lite salt (has half the sodim content of table salt), or unrefined sea salt, or Himalayan Pink salt.
• Spices have no calories but come with great health benefits so incorporate them in your seasonings: asafoetida, cumin, caraway, cardamom, chile, cinnamon, cloves, coriander, fenugreek, mustard seeds, nutmeg, pepper, turmeric, and Garam masala.
• Go very easy on oil – use extra virgin olive oil or grapeseed oil but do not exceed a tablespoon. Grease your cooking pan with it and drain off extra oil. Use heavy bottom pans (iron or stainless steel) since they distribute heat evenly.
•  No sugar or artificial sweeteners; stevia is a good alternative if you need to sweeten your dessert or drink.
• No sodas or soft drinks or fruit juices.
• No deep fried foods.
• Stay away from refined and canned or processed foods. 

Enjoy your health. Stay away from drugs and medications.

Vegan, Vegetarian, Pescatarian…

What is a Vegan lifestyle? It is a way of living where you eat no meat, eggs, or dairy products. If the source of the food is from an animal, or processed using animal products, or derived or tested on animals (fur, leather, wool), then a follower of vegan lifestyle will stay away from it.

Some people take an intermediate step of becoming a lacto-ovo-vegetarian before going vegan. This diet includes dairy (lacto) based products (cow or goat or camel milk, yogurt, cheese, buttermilk, sour cream, cottage cheese etc.) and ovo (eggs, and products that use eggs – cakes, puddings etc.) and all vegetables, grains, nuts, seeds, legumes, and fruits.

Another variation that has come about recently is Pescatarian, who for health reasons eat fish and all lacto-ovo-vegetarian foods.

What do vegans eat? Plant based foods, green leafy vegetables, beans, legumes, fruits, and grains and infinite combinations of recipes that one can make with them are the staple of vegan diet. You can use milk from sources like almond, soy, and coconut.

And all of the above diets give you all the protein and calcium that your body needs with additional anti-oxidants and complex carbohydrates that you do not get from meat-based food sources.

There have been studies on human populations correlating heart diseases and cancers with animal protein-based diets. Casein, main protein in cow’s milk is a known chemical carcinogen, and this has been proven in numerous lab studies on test animals.

Higher-protein diets derived from animal based foods increases the risks of cancer, cardiovascular diseases due to excess protein that creates an imbalance of nutrients in the body.

So, if you stop eating meat and dairy, do you get enough calcium, vitamin, protein etc. lack of which can hinder growth and sustenance of body functions? You do have to make sure that you are getting all essential nutrients from your vegan and vegetarian or pescatarian lifestyle.

Net: Know the science behind nutrition. But make sure it comes from sources that have no affiliation to any industry or exist to further industry interests.

Food cravings anyone?

How many times have you been on a diet? And then some food craving that lead you to binge eating effectively brought down all your gains and left you feeling emotionally weak and guilty? And lead to another round of starve-binge cycle?

Now scientists are trying to understand the science behind food cravings and it may be more than a mix of psychological, social, and cultural factors.

Neuro-scientists have been studying brain scans and have found that cravings activate the same circuits in brain as alcohol and drugs.

When one is stressed, the body craves for salt. Cheese and salami have plenty of feel good chemicals. Fat is comforting. Sugar gives you an energy boost. Chocolate has mood altering chemicals, mild stimulants, and anti-depressants that create a sense of love and calm.

Not everything is equal in the world of cravings. There are some gender gaps observed here with women having more cravings. It also varies with age groups with younger kids craving more sweets than adults and elderly.

To get around your craving, distract yourself. If the smell of French fries beckons you, step away and go smell roses and jasmine. Distract your tongue receptors with fresh peppermint. Go exercise to get a quick endorphin fix. Eat a healthy satisfying meal, and then allow yourself a small amount of whatever you were craving.

Net: You need not feel guilty about food cravings; you do have many ways to workaround these cravings without risking your health.

Caraway - your friend to better digestive health...

All civilizations (Greek, Roman, English, Egyptian, and Indian) have been great fans of caraway and have incorporated it into their diets and as a folk remedy. Caraway seeds are loaded with carvone that helps relax spasms in digestive tract, and limonene known for its anti-cancer activity. Caraway has also been known to reduce levels of cholesterol and triglycerides in blood, ease constipation, and help improve absorption of anti-tuberculosis drugs.

Dry roast your caraway seeds. You can either grind or use them whole. Sprinkle on a slice of apple or pear. Use toasted seeds with your Gouda and Gorgonzola cheese, cottage cheese, or yogurt. Caraway is a key ingredient in Harissa. 

Net: You have many ways to incorporate caraways into your diet and enjoy its health benefits.

A toast to Almonds - your heart's BFF

An ounce a day of almond is your heart’s best friend. You get your mono-unsaturated fatty acids (MUFA), Vitamin E (50%), Magnesium (25%), and Folate in just an ounce, roughly 20 almonds or a small handful every day. It does give you around 150 to 200 calories so do not exceed this amount.

Here is a proven heart healthy meal: wild Atlantic salmon flavored with garlic and cinnamon, topped with slivered almonds with a side of green vegetables and tofu accompanied with a glass of red wine followed by a slice of apple dusted with cinnamon for dessert.

Breakfast – have sprouted flaxseed bread with a teaspoon of almond butter spread. Oatmeal with unsweetened almond milk sprinkled with flax seed powder is another heart healthy choice for breakfast.

There are tonnes of scientific study showing how almonds have helped reduce heart-clogging LDL cholesterol, increase artery-clearing HDL, improve ratio of good HDL to bad LDL, decrease oxidation of LDL reducing artery-clogging blockages and reduce your C-reactive protein (a marker of artery damaging inflammation).

So here is a toast to almonds and your heart health…

Cumin - Another natural weapon in your arsenal to fight against diabetes. It especially helps prevent cataract by preventing changes to lens caused by high blood sugar. Also reduces advanced glycation endproducts that are toxic and formed when high level of sugars warps proteins.

A very versatile spice - dry roast it until it turns brown, grind it and it is ready to use. Store it in airtight glass container and it will stay fresh and usable for months. It goes well with chili powder. You can add it to your curries, stews, casseroles, soups. I love adding a teaspoon to a serving of yogurt as well. 

Do not confuse it with curcumin (turmeric) or black cumin (Kalonji in Hindi) or caraway seeds. None of those have the properties of cumin...

Quinoa anyone?

Roast a cup of whole red quinoa. Put it in a saucepan and add three cups of water. Add a bay leaf, couple of crushed whole black cardamoma, an inch of cinnamon stick broken coarsely, few pods of green cardamom, few whole black peppers coarsely crushed. Soak a strand of saffron in a tablespoon of cold milk and add it to the quinoa while it is cooking. Let the quinoa cook until all water is absorbed and it is fully cooked. Use a fork to loosen the grains. Slice an onion lengthwise. Pan fry it until starting to turn dark brown. Dice it. Garnish cooked quinoa with a teaspoon of roasted cumin seeds and a tablespoon of roasted slivered almonds and fried onions. Enjoy this quinoa by itself, or use it as a base for your salads, or any recipe that calls for rice such as biryanis or fried rice. The flavors and color is intriguing and it is a light and versatile dish that would fully satisfy your palette.

Aussie Gun Powder

Roast a cup and half of pine nuts.  Roast a cup of whole white sesame seeds. Next roast couple of tablespoons each of sesame seeds, coriander seeds, cumin seeds, black pepper, fennel seeds, dried oregano leaves, dried mint leaves. Coarsely grind all of the roasted ingredients. Add a teaspoon of red chili powder and a pinch of rock salt; vary the quantity per your taste. This gun powder smells heavenly down under and spicy enough to leave you asking for more… It can be used in a variety of ways: season vegetables, garnish for soups, salad topping etc. Store it in an airtight container and use it for a quick spicy pick-me-up.

You can substitute pine nuts with walnuts or hazelnuts as an alternative.

Pardon for borrowing the term from southern part of India - Podis are spicy powders used as a relish with Idlis, Dosas, and rice in South India. 

As soon as you execute this recipe, you would see the similarity in taste and texture. Do try and enjoy it.

Edamame dip for Friday evening parties!

Cook a cup of frozen edamame for five minutes in the microwave or per the package directions. Steam a cup of broccoli until it is tender and cooked. Take a medium sized onion and chop it. Crush 2-3 garlic cloves. Chop one green chili. Coarsely chop a cup of fresh basil leaves. Puree all ingredients together. Add a quarter cup each of fat-free sour cream and yogurt. Whisk it together with the dip. Add more yogurt to get it at the right consistency level. Add fresh black pepper, cumin powder, chili powder, and lemon juice to season the dip. Enjoy with chips, pita bread, or crudites. This dip is a great way to get your proteins and fibers and vitamins. It is great for picky eaters who would not eat brocolli any other way. And a very easy way for vegetarians to get their proteins.

Beets and Berries and Watercress Salad

Take 2 cups of baby beets. Peel and pulse them in a food processor. Mix half a cup of grapefruit juice, a tablespoon of lime juice, a tablespoon of olive oil, a pinch of salt and pepper. Marinate the beets in this juice until the beets soften – take susually 15 minutes and then strain it. Cut handful of strawberries in halves. Take quarter cup each of ripe blueberries and raspberries and blackberries. Mix the beets and the berries in a bowl. Add half a cup of watercress leaves. Sprinkle some salt and pepper. Take a stalk of rhubarb and puree it in a food processor with drops of water. To serve, place the rhubarb puree in a salad plate and then stack up the beet and berry mix. Serve chilled. Enjoy the crunchy beets and watercress leaves with soft textured berries. It is a great spring and summer salad to remind your palette of the fresh spring tart and sweet tastes and give you a visual treat of colors.

Pea-Beets Salad

Boil 2 red beets in salted water for 12 minutes. Let it cool and them remove the skin and dice them into chunky cubes. Take a cup of frozen peas and add them to hot salted water for 2-3 minutes and drain. Take a quarter cup of feta cheese and break it into cubes same size as the beets. Halve a cup of cherry tomatoes. To serve, make a bed of crunchy romaine lettuce leaves, add layer the beets, peas, cherry tomatoes, and feta cheese on top of it.  Drizzle lemon juice and pepper and optionally salt. Surprise your taste buds and visual sensors with this refreshing colorful salad.

Deviled Pea-Eggs for your next Party!

Deviled Pea-Eggs

Boil and hard cook 12 eggs. Peel and halve them and remove the yolks and save them. Soak a cup of frozen peas in hot salted water for 8 minutes. When thawed, drain them and add a tablespoon of Greek yogurt, a teaspoon of mustard powder, a pinch of cumin powder and the yolks and mash them together. Spoon them into the egg whites and sprinkle with paprika and finely chopped cilantro leaves. Impress everyone with an easy-peasy party pleaser!

Easy-Peasy Pea-Basil Pesto

Take a cup of frozen peas and thaw them, 6-8 garlic cloves, one green chilli, a cup of fresh basil leaves, a cup of Parmesan cheese, a tablespoon of olive oil. Blend all of the ingredients together. Squeeze a teaspoon of lemon juice and add to the pesto. Toss it with any pasta of your choice and serve. Enjoy easy-peasy pesto with pasta on a lazy summer afternoon.

Braised Kale - crunchy and yummy

Wash a pack of fresh kale leaves and finely chop them in a food processor. In a saucepan, heat a tablespoon of olive oil. Add a tablespoon of minced garlic and saute it until it starts turning brown. Add a quarter teaspoon of finely chopped green chilis and half a cup of finely chopped onion. Saute until it turns brown. Next add chopped kale leaves. In a separate pan, dry roast a cup  of slivered almonds. Add it to sauteed Kale leaves. You can either use a quarter cup of white wine reduction OR half a cup of vegetable stock. Cook until the kale leaves are tender and cooked. Transfer to an oven proof pan and broil for 3 minutes. Add a pinch of rock salt and fresh ground black pepper per your taste. Serve hot. It is a crispy and crunchy wonderfully delicious side loved by everyone in my family.

Kale Chips

Wash a pack of fresh kale leaves and break them with hand into chip size pieces – you can leave the stem intact. Take a large over-proof flat tray and put couple of tablespoons of olive oil. Add a pinch of rock salt and fresh ground black pepper and mix it well. Take the kale leaves and toss them in the olive oil mix coating them well.

Preheat oven to 350 degrees Farenheit. Put the tray in the oven and bake for 12-15 minutes. Turn them over and bake for another 10 minutes. If you need it crisper, broil them for 3 minutes on a Hi setting. These are extremely yummy and uniquely shaped chips – crunchy and crispy and noisy to eat as an appetizer.

Honey-Walnut Soup

Chop 2-3 garlic cloves and sauté in a pan with a tablespoon of olive oil. Add half diced onions and a small green chili to it. Add a teaspoon of grated ginger. Add half cup of diced butternut squash, quarter cup of Granny Smith apple slices. Sauté for few minutes. Add a cup of vegetable broth. Let it simmer for few minutes. Use an immersion blender and puree the soup in the pot. Add quarter cup of almond milk and bring to a boil. Add two tablespoons of buckwheat honey (or any dark honey). Sprinkle sea salt and pepper. Top it with a tablespoon of roasted walnuts.

Enjoy this warm soup on a cold day. The honey will also soothe a pesky cough and scratchy throat.

Barley Paella

Take a cup of barley and add three cups of water and cook it in a pressure cooker. Let it sit covered until all water is absorbed.

Heat a tablespoon of olive oil in a large saucepan. Add couple of diced garlic and saute until they turn brown. Add couple of bay leaves, a teaspoon of cumin seeds, pinch of turmeric, and quarter teaspoon of cayenne. Add a chopped onion and saute until they turn golden brown and start becoming translucent. Add a cup each of frozen peppers (red, yellow, and green), a cup of peas, one diced fennel bulb and few flowerets from a cauliflower. Mix the cooked barley. Add a few strands of saffron soaked in cold milk. Next add two cups of low sodium organic vegetable broth. Optionally add a tablespoon of white wine vinegar. Put the pan on low simmer. Let it cook until all the broth is absorbed. Add a quarter cup each of green olives and cherry tomatoes halved. Garnish with a handful of coriander leaves. Share and enjoy this soul-warming hearty paella on a cold rainy afternoon.

Stuffed Mushrooms Kebabs with Yogurt dip

Take 12 whole mushrooms and remove stalks. Scrape the insides away with the back of a spoon. Prepare a stuffing with a cup of fresh grated paneer (Indian cottage cheese) mixed with a tablespoon of grated ginger and a tablespoon of chopped coriander leaves, and a finely chopped green chili. Add a pinch of salt and pepper. Stuff it into the mushrooms and seal it by covering it with all purpose fluor or almond fluor and keep it aside. Next prepare a marinade with a cup of yogurt, juice of half a lemon, a tablespoon of almond flour, a teaspoon of grated ginger, one finely diced green chilis, a teaspoon of coriander powder, a teaspoon of kasoori methi (dried fenugreek leaves), a teaspoon of garam masala powder, a tablespoon of olive oil, and a pinch of salt. Dip the stuffed mushrooms in the marinade. Now put them on skewers and grill them until they turn brown. Serve hot with a yogurt dip.

Yogurt dip

Take a cup of Greek yogurt. Add 12 crushed walnuts, one large minced garlic clove, a teaspoon of olive oil, a tablespoon each of finely chopped fresh dill leaves, mint leaves, and coriander leaves. Season with a pinch of salt, ground cumin powder, and pepper.

Roasted eggplant with Yogurt dip

Preheat oven to 375 degrees. Take a large round eggplant. Cut it into round slices. Make slits into the eggplant making sure to not cut them. Brush it with a tablespoon of olive oil. Sprinkle a pinch of sea salt and pepper on the eggplants. Bake them in an oven until the flesh is tender. Prepare the yogurt dip by whisking a cup of Greek yogurt with a clove of minced garlic, a teaspoon of olive oil, a tablespoon of finely chopped dill, mint and coriander leaves, a teaspoon of chili powder and cumin powder and a tablespoon of finely chopped walnuts. Serve the roasted eggplants with the yogurt dip.

Walnut crusted Salmon filet with Orange salsa

Take a salmon filet and pat it with a pinch of salt, pepper, and a tablespoon of lemon juice and leave aside for 15 minutes. Take an egg and whisk it. Measure quarter cup almond fluor and spice it up with a pinch of salt, chili powder, and turmeric powder. Brush both sides of the filet with the almond fluor, followed by egg mix and finally coat it with quarter cup of chopped walnuts. Bake salmon at 350 degrees for about 10-12 minutes. Make sure the fish flakes when you insert a fork at its thickest part.

To prepare the Orange salsa toss the following ingredients in a mixing bowl: half an orange diced, quarter red onion diced finely, a teaspoon of grated ginger, half japapeno pepper diced (or less depending on your tolerance of heat), a tablespoon of chopped cilantro leaves, pinch of salt and pepper, and a teaspoon of apple cider vinegar.

Garnish the cooked salmon with Orange salsa and enjoy.