Tag: FASTING

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Navratri Fasting with Yogic Meals

By Lothungbeni Humtsoe

During the auspicious period of Navratri, devotees honour the divine feminine energy and engage in spiritual practices such as fasting, prayer, and meditation.

The Navratri meal suggestions shared with IANSlife by Dr. Hansaji, Director of The Yoga Institute and President of the Indian Yoga Association, not only conform to fasting traditions but also support a yogic lifestyle, boosting physical and mental well-being.

By including these Navratri meal options into your fasting schedule, you may tap into the transformational force of this sacred festival to strengthen your yoga path. These dishes not only honour history but also provide the nourishment required to power your inner light.

RAJGIRA THALIPEETH

ate the boiled sweet potatoes and chop fresh coriander leaves. Set them aside.

Make the Thalipeeth Dough:

In a mixing bowl, combine the Rajgira flour, grated sweet potatoes, chopped coriander leaves, cumin seeds, black pepper powder (if used), and Sendha Namak (rock salt).

Knead the mixture into smooth dough. You can add a little water if needed, but usually, the moisture from the potatoes is sufficient to form the dough.

Divide and Shape the Thalipeeth:

Partition the dough mixture into little divides and shape them into balls.

Take a plastic sheet of parchment paper and place one dough ball on it. Flatten it gently using your fingers to form a round, flatbread (Thalipeeth). You can wet your fingers slightly to prevent sticking.

Cook the Thalipeeth:

Heat a griddle or skillet over medium-high heat and add a little ghee or oil to grease it.

Carefully transfer the shaped Thalipeeth onto the hot griddle. You can use a plastic sheet or parchment paper to assist you in transferring it.

Cook until the bottom side turns golden brown and crispy, which takes about 2-3 minutes.

Flip the Thalipeeth and cook the other side until it’s golden brown and crisp. Drizzle more ghee or oil around the edges as needed.

Serve Hot:

Remove the Rajgira Thalipeeth from the griddle and serve hot with yogurt, Vrat ke aloo (potato curry), or any fasting chutney of your choice.

BARNYARD MILLET PATTIES

Ingredients:

1 cup barnyard millet (samak rice), cooked and cooled

2 medium-sized potatoes, boiled and mashed

¼ cup roasted peanuts, coarsely crushed

¼ cup fresh coriander leaves, finely chopped

Sendha namak (rock salt) to taste

½ tsp cumin seeds (jeera)

Ghee or oil for pan-frying

Instructions:

Prepare the Barnyard Millet:

Cook barnyard millet (samak rice) and let it cool completely.

Mix Ingredients:

In a mixing bowl, combine the cooked and cooled millet, mashed potatoes, crushed peanuts, finely chopped coriander leaves, Sendha Namak (rock salt), and cumin seeds (jeera).

Partition the dough mixture into little divides and shape them into balls.

Shape the Patties:

Divide the mixture into small portions and shape them into patties or tikki. You can adjust the size according to your preference.

Pan-Fry the Patties:

Heat a non-stick skillet or pan and add a little ghee or oil for shallow frying.

Place the millet patties in the hot pan and cook them on medium heat until they turn golden brown and crispy on both sides. You can drizzle a little ghee or oil around the edges for added flavor and crispiness.

Serve Hot:

Once the patties are cooked and crisp, remove them from the pan and place them on a paper towel to remove excess oil/ghee.

Serve the barnyard millet patties hot with yogurt or any fasting chutney of your choice.

ARBI SAUTE

Ingredients:

250 grams arbi (colocasia)

2-3 tbsp ghee or oil (use ghee for a sattvic option)

1 tsp cumin seeds (jeera)

½ tsp ajwain seeds (carom seeds)

Sendha namak (rock salt) to taste

½ tsp black pepper powder (optional)

½ tsp roasted cumin powder (optional)

Fresh coriander leaves for garnish

Instructions:

Prepare the Arbi:

Wash the Arbi thoroughly to remove any dirt.

Place the Arbi in a pressure cooker or a pot of water and boil them until they are soft and can be easily pierced with a fork. Cooking time may vary, but it usually takes around 15-20 minutes in a pressure cooker. If using a pot, it may take a bit longer.

Once boiled, allow the Arbi to cool slightly, then peel the skin off. It should come off easily. Cut the Arbi into rounds or cubes.

Temper the Arbi:

Heat ghee or oil in a pan over medium heat.

Add cumin seeds (jeera) and ajwain seeds (carom seeds) to the hot ghee or oil. Allow them to sizzle for a few seconds.

Add Arbi:

Add the boiled and peeled Arbi to the pan. Stir well to coat them with the tempered spices.

Seasoning:

Sprinkle sendha namak (rock salt) over the arbi. You can also add black pepper powder and roasted cumin powder for additional flavour, but these are optional.

Cook Until Crispy:

Cook the arbi on medium-low heat, stirring occasionally, until they become golden brown and crisp on the outside. This usually takes about 10-15 minutes.

Garnish and Serve:

Garnish with fresh coriander leaves and remove from heat.

Serve Hot:

Serve the crispy Arbi immediately as a side dish for your fasting meal.

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Skipping Meals Does More Harm Than Good

While natural and minimally processed sugars like jaggery and honey are healthier alternatives over refined sugars, they still are sugars. Hence, one should watch out for their consumption…reports Asian Lite News

Most of us realise the significance of nutrition in maintaining physical health. However, there are numerous myths about nutrition. As a result, nutritionist Nupuur Patil assists in debunking several myths, making it easier to live a better and happier life.

Myth 1: To lose weight, one should skip meals

Fact: Skipping meals can actually be counterproductive. It often leads to overeating later in the day and may slow down your metabolism, making it harder to lose weight. Focus on having smaller and frequent meals throughout the day and, focus on balanced, portion-controlled meals and healthy snacks throughout the day to maintain a steady metabolism and energy levels.

Myth 2: Eating fats equals gaining weight.

Fact: Unsaturated fats, such as those found in avocados, nuts, seeds, and olive oil, are beneficial for heart health and overall well-being. These fats can help reduce bad cholesterol levels and decrease the risk of heart disease. However, saturated fats and trans fats, often found in processed foods and fried items, should be consumed sparingly.

Myth 3: Proteins are similar whether from plant or animal sources

Fact: While both animal and plant-based proteins can be part of a healthy diet, they differ in terms of nutrient content. Animal proteins, like meat, poultry, and fish, provide complete proteins with all essential amino acids. Plant-based sources like beans, legumes, nuts, and tofu can also provide ample protein but may require some combination to ensure a complete amino acid profile. A varied diet can help you obtain all the essential nutrients your body needs.

Myth 4: Using honey or jaggery over refined sugar is healthy and one does not need to limit their intake

Fact: While natural and minimally processed sugars like jaggery and honey are healthier alternatives over refined sugars, they still are sugars. Hence, one should watch out for their consumption.

Myth 5: Eating healthy is expensive

Fact: Eating healthy does not require breaking the bank. With careful planning, one can make the most of staple foods like beans, lentils, rice, oats, eggs, seasonal fruits and vegetables. In addition, dining out or ordering takeout can be expensive, and often these options come with larger portion sizes and added unhealthy ingredients. Cooking at home allows you to take charge of ingredients, portion sizes, and costs. Besides, it is an opportunity to experiment with nutritious recipes and flavors.

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Intermittent fasting shows potential for Alzheimer’s disease management

Early detection of Dementia.(photo: IANSLIFE)

The researchers tested this strategy in a mouse model of Alzheimer’s disease, feeding the mice on a time-restricted schedule where they were only allowed to eat within a six-hour window each day…reports Asian Lite News

An animal study has shown that it is possible to correct the body’s biological clock in Alzheimer’s patients with time-restricted diets, a type of intermittent fasting focused on limiting the daily eating window without limiting the amount of food consumed.

Nearly 80 per cent of people with Alzheimer’s experience difficulty sleeping and worsening cognitive function at night, confusion in the evenings, and difficulty falling and staying asleep.

A new study from researchers at University of California (UC) San Diego School of Medicine has shown in mice that it is possible to correct the circadian disruptions seen in Alzheimer’s disease.

In the study, published in Cell Metabolism, mice that were fed on a time-restricted schedule showed improvements in memory and reduced accumulation of amyloid proteins in the brain.

The authors say the findings will likely result in a human clinical trial.

“For many years, we assumed that the circadian disruptions seen in people with Alzheimer’s are a result of neuro-degeneration, but we’re now learning it may be the other way around — circadian disruption may be one of the main drivers of Alzheimer’s pathology,” said senior study author Paula Desplats, a professor in the Department of Neurosciences at UC San Diego School of Medicine.

“Our findings provide the proof-of-concept for an easy and accessible way to correct these disruptions,” she added.

The researchers tested this strategy in a mouse model of Alzheimer’s disease, feeding the mice on a time-restricted schedule where they were only allowed to eat within a six-hour window each day.

For humans, this would translate to about 14 hours of fasting each day.

Compared to control mice who were provided food at all hours, mice fed on the time-restricted schedule had better memory, were less hyperactive at night, followed a more regular sleep schedule and experienced fewer disruptions during sleep.

The test mice also performed better on cognitive assessments than control mice, demonstrating that the time-restricted feeding schedule was able to help mitigate the behavioural symptoms of Alzheimer’s disease.

“Anything we can do to help patients restore their circadian rhythm will make a huge difference in how we manage Alzheimer’s in the clinic and how caregivers help patients manage the disease at home,” said Desplats.

The researchers also observed improvements in the mice on a molecular level.

In mice fed on a restricted schedule, the researchers found that multiple genes associated with Alzheimer’s and neuroinflammation were expressed differently.

They also found that the feeding schedule helped reduce the amount of amyloid protein that accumulated in the brain. Amyloid deposits are one of the most well-known features of Alzheimer’s disease.

“Time-restricted feeding is a strategy that people can easily and immediately integrate into their lives,” said Desplats.

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Make your fasting more delicious

Various food restrictions apply during Navratri; some ingredients are permitted while others are not. At this time, foods must only be salted with rock salt, and wheat flour must be avoided; instead, substitutes such as Kuttu atta are utilised.

So, here are some delicacies selected by Swapnadeep Mukherjee, Executive Chef, The Metropolitan Hotel & Spa, to make your fasting delicious.

KUTTE MUDDE

Ingredients:

Kuttu flour

Desi Ghee

Sendha namak

Water

Method:

Heat water in a pan. Add salt and ghee and bring the water to a boil.

Add Kuttu flour and cover the pan with a lid. Do not stir at this point. Cook for 5-6 minutes.

Remove the pan from heat and mix well to make a smooth mixture. Again, put the pan back on the

heat and cook for another 2-3 minutes.

Take out the mixture in a bowl and let it cool slightly.

Wet your palms and make small rounds from the mixture.

Deep fry the mixture balls till golden brown. Serve hot with curry of your liking.

KUTTU PARATHA

Ingredients:

Kuttu flour

Desi Ghee

Ajwain (carom seeds)

Small green chilli chopped

Sendha namak

Method:

In a bowl put Kuttu flour. Add green chilli, red chilli powder, Sendha salt and ajwain and knead properly.

Add water gradually while kneading so that the dough is not very runny.

For kneading tight dough try using the palm. Once it’s almost done, add desi ghee. Let it rest for at least 10 mins.

Take ball size dough and roll it on the rolling pin. Dust it with some flour while doing this, and gently remove it to place it on hot tawa. Make as you make paratha, once done serve hot, with curd.

SAMAK RICE PORRIDGE

Ingredients:

Samak rice

Milk

Jaggery

Method:

Heat a pan with water over a medium flame and add jaggery powder to it. Bring them to a boil until the jaggery melts completely.

Once done, add Samak rice to the pan and keep stirring. Make sure no lumps are formed.

Add milk as required and cook until the porridge achieves a thick consistency.

Turn off the flame and remove the pan from the flame. Allow the porridge to cool down and serve with some nuts on top.

PISTA LAUJ

Ingredients:

Pistachios

Sugar

Cardamom powder

Green food colour (optional)

Method:

Soak pistachios in warm water for 30 mins.

Drain all water, peel the pistachio and blend it in a mixture for a fine paste.

Take a broad non-stick pan, and cook sugar and 1/2 cup water on medium flame till the syrup is string consistency, stir continuously to avoid burning.

Add Pista paste to it and continuously mix for 5-7 mins on low flame till the mixture leaves on the sides of the pan. Add 2-3 drops of green edible food colour as per your liking.

Transfer the mixture to a plate. Grease it properly to avoid sticking. Spread the mixture evenly using a spoon. Keep for an hour to set.

Cut in equal square pieces.

Serve or store at room temperature in an air-tight container.

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China bans Muslims from fasting Ramadan

As Ramadan begins, China's Muslims face fasting ban, monitoring

Hui community members were able to openly participate in mosque communities, Arabic schools, and for private worship, albeit under restrictions facilitated by party liaisons…reports Asian Lite News

 As Muslims around the world prepare to begin the holy month of Ramadan, Muslims in China are facing fasting ban while their cultural and religious traditions are increasingly coming under attack, according to a media report.

Uyghurs in the northwestern region of Xinjiang are being ordered not to allow their children to fast, with the latter being quizzed by the authorities as to whether their parents are fasting, local officials and rights groups said, RFA reported.

“During Ramadan, the authorities are requiring 1,811 villages [in Xinjiang] to implement a round-the-clock monitoring system, including spot home inspections of Uyghur families,” World Uyghur Congress spokesperson Dilshat Rishit said, RFA reported.

During Ramadan, Muslims are called to fast during daylight hours.

China’s 11.4 million Hui Muslims – close-knit ethnic Chinese communities who have maintained their Muslim faith over centuries – are in danger of being erased entirely under the Communist Party’s draconian religious rules, rights groups have warned in a new report.

They have been identified by Beijing as “a threat to be resolved through forcible assimilation”, said a report from a coalition of rights groups, including the Network of Chinese Human Rights Defenders (CHRD), RFA reported.

This is in stark contrast to the relative freedom they enjoyed before President Xi Jinping launched a renewed attack on religious worship, forcing Christians, Muslims and Buddhists alike to submit to party control and censorship of their religious lives under his “sinicisation”, the report said.

“Hui community members were able to openly participate in mosque communities, Arabic schools, and for private worship, albeit under restrictions facilitated by party liaisons. Hui entrepreneurs were encouraged to develop business and tourism connections with the wider Muslim world as part of the Belt and Road Initiative,” it said, RFA reported.

China has also targeted Muslim communities with its “ethnic unity” campaign under which officials impose Han Chinese “relatives” on ethnic minority Uyghur families, who then put pressure on them to observe non-Muslim traditions, including drinking alcohol and eating pork.

“Unity” policies haven taken place in Xinjiang against the backdrop of the mass incarceration of at least 1.8 million Uyghurs and other ethnic minority Muslims in “re-education” camps, and their involvement in forced labour, as well as amid reports of the systemic rape, sexual abuse, and forced sterilization of Uyghur women in the camps, RFA reported.

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Stay energised during Ramadan

Fasting for longer periods can make you feel tired and low on energy, during the day. To avoid this, add a short workout session and 5 -10 minutes of meditation will do wonders…reports Asian Lite News

Ramadan is the ninth month in the Islamic calendar wherein people go on a spiritual journey.

Abstaining from food and water during sunlight hours, fasting is supposed to cleanse the body and teach self-discipline. Abstaining from indulgences, meditating on God and encourage acts of generosity feeds the soul. During the holy month of Ramadan, one wakes up before dawn for ‘suhoor’ and then has ‘iftar’ in the evening, a feast celebrated with friends and families. 

While fasting, it is very important to start your day with healthy and nutrient rich food that will help keep you nourished through the day.  Eat healthy snacks in order to avoid stomach/gastro issues. As people across India celebrate Ramadan, here are some tips that to help you plan your meals better, and stay energised:

Opt for Healthy Meals 
The most important element during fasting for long periods is mindful eating. Prepare a plan for your meals; include food that is high in nutrients, proteins, and fiber such as fruit or nuts to keep the body as well as mind energised during the day. One food to definitely add to your Ramadan diet, if you haven’t already, is almonds.

Not only are almonds a good dose of nutrient value, as they are rich in essential nutrients like protein, vitamin E, Zinc, etc. Almonds also have satiating properties that promote feelings of fullness and keeps hunger at bay. So make sure to include a handful of almonds as a part of your meal at dawn.

Create a sleep routine for yourself 
Since you have to wake up early for the first meal of the day, try to adjust your sleep pattern accordingly. With everyone under lockdown, working from home can be exhausting at times, eventually delaying your time to sleep. However, during Ramadan, ensures outlining a scheduled time to sleep, and close all work tasks within that period while also accounting for in-between breaks. As a part of that schedule, make sure to account for at least 7 – 9 hours of sleep. A healthy sleep pattern and regime are an important indicator of your overall health and well-being and helps in increasing productivity as well. 

Make sure to include a workout session followed by some meditation 
Fasting for longer periods can make you feel tired and low on energy, during the day. To avoid this, add a short workout session and 5 -10 minutes of meditation will do wonders. These need not be high intensity workouts, and can instead be basic exercises like breathing, low intensity yoga, stair climbing or even just stretching. This will calm your mind and rejuvenate the aura around you. 

Divert your mind with your favourite novel
During this time, days might feel longer and tiresome than usual.A good way to avoid feeling like this is to plan your day in advance, and allocate time for all sorts of activities beyond work. Invest your time in reading; this is especially great for people who aren’t working from home these days.  Reading a good novel will also help strengthen your vocabulary, brain health and memory as well as relieve stress

Invite the little ray of sunshine! 
Being in the sun improves your metabolism and induces a refreshing feeling in the body. Your mood will lighten up and that will give you the energy to be more productive. Open up the windows and let the sunlight brighten up not only your home but also your mood. 

Try to follow these simple steps to keep yourself energised during the day and focus on self-care during Ramadan. Do not push your body or stress yourself with minor things, instead immerse yourself in doing what you love during the month. 

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Advantages of intermittent fasting

As long as one increases the fasting period gradually and does not immediately jump into a long fast the next day, fasting can help with that. It aids in preparing your liver to produce glucose from stored sources of energy…writes Dr Anjali Hooda

Fasting causes the body to decrease hunger hormones like ghrelin, a hormone produced in the stomach that increases appetite. Ghrelin levels rise while we sleep during an overnight fast, and they drop after eating. Therefore, if you have mastered the technique of appetite suppression, you are almost there. Food increases insulin levels, which triggers the desire for more food. High levels of insulin in the blood might make you feel hungrier and lead to sugar cravings.

Alternate day fasting and intermittent fasting, which is equivalent to eating only one meal each day according to the 16:8 technique, are two practical approaches to fasting. A 16-hour window is designated for not eating. It entails the practice of intermittent fasting and restricting your consumption of calorie-rich foods and beverages to a predetermined window of eight hours each day. For the following 16 hours, you don’t eat anything, but you are still allowed to drink water and other calorie-free beverages like black coffee or tea.

Growth hormone levels that are reduced by carbohydrates and meals are increased when you fast. People try a variety of methods to regulate their hunger, but they eventually revert to binge eating as if nothing has changed in their connection with food. Eating less becomes a sign of respect for oneself if you have learned to appreciate food through fasting. Fasting also provides the body with additional energy because you are effectively using the body’s natural energy reserves. Unusual hunger might cause you to get obsessed with food and to engage in a never-ending struggle with yourself about what you should or shouldn’t consume.

As long as one increases the fasting period gradually and does not immediately jump into a long fast the next day, fasting can help with that. It aids in preparing your liver to produce glucose from stored sources of energy. At least 12 hours should pass without eating between bedtime and breakfast. After that, you gradually add an hour’s worth of daily extensions. When your body needs energy, it will naturally tell you through the sensation of hunger to eat. Inadequate satiation can also hurt one’s mental health. Therefore, it’s crucial to eat healthily, appreciate your hunger pangs, and get to know your body so that you can determine whether they stem from hunger or boredom.

We occasionally eat when we have nothing else to do. To avoid this, we must view food as a source of nourishment rather than a way to make oneself feel better when one is emotionally low. Fasting will help the body achieve the condition of tranquillity that it needs, which will prevent stress eating. Your body doesn’t feel good when you eat a lot of sugar or junk food. When you eat junk food, you could feel joyful at first, but you’ll quickly start to experience uncomfortable or anxious symptoms that you typically wouldn’t notice.

You can learn more about your body’s needs and desires by fasting. You’ll benefit from eating when you need to eat. The best way to experience euphoria and have restful sleep is fasting. And hunger is closely related to sleep. Hunger is brought on by sleep deprivation, and fasting is quite effective at improving sleep. Most of our issues are solved by getting enough sleep. We don’t feel the need to eat, and we are both energized and relaxed. Overall, there are so many advantages to fasting that everyone should aim to do so as often as possible.

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Ways to practice intermittent fasting

People who follow the 5:2 diet eat normally for 5 days and then cut back on calories for the other two days. Men typically consume 600 calories and women 500 calories during the two fasting days…writes Olivia Sarkar

Fasting completely or partially for a set period of time before eating normally again is what intermittent fasting entails. According to some studies, this way of eating may provide advantages such as weight loss, improved health, and increased longevity. Intermittent fasting supporters claim that it is easier to follow than traditional calorie-controlled diets.

Each person’s experience with intermittent fasting is unique, and different styles will suit different people. Here are seven different ways to practise intermittent fasting:

Fast for 12 hours a day: The diet’s guidelines are straightforward. Every day, a person must choose and follow a 12-hour fasting window. According to some researchers, fasting for 10 to 16 hours can cause the body to convert fat stores into energy, releasing ketones into the bloodstream and thus encouraging weight loss.

Fasting for 16 hours: The 16:8 method, also known as the Leangains diet, involves fasting for 16 hours a day and eating for 8 hours. Men fast for 16 hours per day on the 16:8 diet, while women fast for 14 hours. This type of intermittent fasting may be beneficial for someone who has tried the 12-hour fast but has not seen any results.

Fasting for 2 days a week: People who follow the 5:2 diet eat normally for 5 days and then cut back on calories for the other two days. Men typically consume 600 calories and women 500 calories during the two fasting days.

Alternate day fasting: There are several variations to the alternate-day fasting plan, which involves fasting every other day. Some people believe that alternate-day fasting requires complete abstinence from solid foods on fasting days, while others believe that up to 500 calories can be consumed. On feeding days, many people choose to eat as much as they want. Alternate day fasting is an extreme form of intermittent fasting.

A weekly 24-hour fast: Fasting for one or two days per week, also known as the Eat-Stop-Eat diet, entails going without food for 24 hours at a time. Many people fast between meals, such as breakfast and lunch. People on this diet plan can drink water, tea, and other calorie-free beverages during the fasting period. People should resume their normal eating habits on non-fasting days.

Meal skipping: Beginners may benefit from this adaptable approach to intermittent fasting. It entails occasionally skipping meals. People can skip meals based on their hunger level or time constraints. It is, however, critical to consume nutritious foods at each meal.

The Warrior Diet: The Warrior Diet is a high-intensity version of intermittent fasting. Fasting for 20 hours, eating only a few servings of raw fruit and vegetables, and then eating one large meal at night are all part of the Warrior Diet. Typically, the eating window is only 4 hours long. This type of intermittent fasting may be best for people who have tried other types of intermittent fasting.

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