okinawa sweet potatoes

A Longevity Snack – Japanese Purple Sweet Potatoes, Or Okinawa Sweet Potatoes

Healthy Living, longevity

Japanese Purple Sweet Potatoes or Okinawa Sweet Potatoes are the most delicious healthy carb you can eat without guilt. I talked about blue zones on my previous post about Longevity here – On Longevity and Healthy Aging #1. Another time we will explore other reasons why Okinawans live longer and healthier lives. One thing that stood out to me while researching the secrets of their longevity was that they primarily eat a plant-based diet. And that they eat a lot of Sweet Potatoes. And the kind they get there are of course Okinawa Sweet Potatoes aka Japanese Purple Sweet Potatoes.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

What makes Okinawa Sweet Potatoes Longevity Superfood?

According to this study, Okinawa Sweet Potatoes contain Anthocyanins, besides all of the goodness of other kinds of sweet potatoes. The Anthocyanins have anti-oxidation, anti-mutation, anti-tumor, liver protection, hypoglycemia, and anti-inflammation, and anti-cancer properties. The anthocyanin content of these Japanese purple sweet potatoes is the highest of all of the potatoes. You can find anthocyanins in many fruits and vegetables such as red grapes, blueberries, blackberries, cranberries, red cabbages, elderberry, and radicchio, etc. What makes the purple sweet potato, or Okinawa Sweet Potato stand out is its low cost compared to the berries and other sources.

How to eat Okinawa Sweet Potatoes?

Easy Peasy! I use only One recipe to make this. And All you have to do is.

Wash and Put the Potatoes in a 400 F Oven for 35 minutes. Take out, let rest for about 15-20 minutes to cool. Peel, Gobble-Gobble, And Enjoy!! Refrigerate the leftovers to eat later.

You can watch a short video here I made about Okinawa Sweet Potato.

I am sure you can make chips out of it, boil it, hash brown it or do whatever you do with other Potatoes. But I am too lazy to perfect any other recipe. Because this recipe tastes so good, by itself. Also, it does not destroy nutrition.

This study (check section 3.2) also suggests that the anthocyanins concentration in the Purple Yams, does not degrade at all from baking. However other methods of cooking, such as microwaving, steaming and pressure cooking reduces the anthocyanin content by 8-16%.

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

Where do you get these Okinawa Sweet Potatoes?

I pick these up every time I go to the nearest Asian grocery store, because they have the best price. Most grocery stores, as well a whole foods and amazon carry it these days too. I am also seeing some dehydrated Purple Sweet Potato powders, that you could perhaps add water and reconstitute into mashed potatoes. I am not too keen on processed foods, so not linking here.

So what is the point of all this information?

Find some Okinawa Sweet Potatoes or Japanese Purple Sweet Potatoes. Learn to bake them and enjoy eating them atleast once or twice a week, instead of your regular carbs (of grain and bread).

For my daily dose of may-be useful (or not) information here, Looks like Marines hired a Tony Stark here.

Jerry Seinfeld Experiment: Don’t break the chain. Post #105

On Longevity and Healthy Aging #1

Healthy Aging, Healthy Living, longevity

​I am going to be doing a series of articles on longevity and healthy aging. If you have read everything I shared before this post and implemented it You have most likely started losing the weight already. The next logical step to focus on is how to live longer, and age healthier. We are all aging, one millisecond at a time.

If you ever go to St Augustine in Florida, be sure to check out the famous Fountain of Youth of Ponce de Leon. That would be an interesting trip down the history. But In this post I am talking about Longevity, and knowing fully well that so far every one has failed to find the panacea and fountain of youth.

But before we begin, Let me ask you, if you have been hanging around here for a while, have you taken action? If you still need help losing weight see below.

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

What causes aging?

Aging is a complicated process, caused by many factors. I try to simplify everything for the purpose of my understanding. And I have been looking for an easy answer to pin point that this one thing or gene or process causes aging. However, that is not the case. A series of small changes occur in your body causing the organs, and the body itself to deteriorate, and cause eventual death.

Well, the good news is that the world is becoming an increasingly safer place, in most parts of the world. As is evident from an increasing number of older people in developed countries. This study proves the point – Average Life expectancy has increased by 27 years in this past century alone.

While we have not found that fountain of youth yet, the next best thing you can do is whatever years you live on earth in this body, try to live healthier free from disabilities. Instead of having to take medicines every day, or living in the hospital on life support at the mercy of caregivers.

Enhanced Longevity Secrets of Blue Zones

On the Italian island of Sardinia, it is common for people to live over 100 years of age. According to longevity researcher Susan Pinker, it’s not a low-fat, gluten-free diet that keeps the islanders alive for so long. In this TED talk, she argues that it’s their emphasis on close personal relationships and face-to-face interactions that keep them living healthy over 100 years of age and beyond.

What are your thoughts are about this observation. Comment below and let me know.

I agree that relationships and human interactions are important. But Imagine having perfect relationships and interactions while eating Modern Processed foods out of microwavable boxes. Wonder what would that have done to the aging.

There are four other famous blue zones, beside Sardinia that have been widely studied and each study has attributed longevity to a wide variety of factors. For example, the miracle water of Hunza valley in Pakistan, or the antioxidant and nutrition rich Potatoes or Yams from Okinawa. More to come on these in the series, so stay tuned.

I want to achieve Longevity. What can I do?

Ok, aside from moving to Sardinia to hang around with people, or to Okinawa to eat their potatoes or drink the Hunza Water. I will give you a few different ideas to implement right away if you want to join this longevity and healthy aging movement with me. Let us start with the easy.

Stop Smoking, Skip Alcohol and Sugar.

This headline requires no explanation. Want to live longer? Do not Smoke. Drink Water instead of Alcohol. Cut out processed Sugar.

Eat your Omega 3 Fatty Acids

Start eating the recommended 2 servings of Salmon, Sardines or other Omega 3 Rich foods every week.

Based on this study, there is a correlation between omega-3 fatty acids and longevity and that a longer life span can be achieved with increased consumption of fish oils. I talk about fish in this post Low Fat. High Fat. Or The Right Fat | Eating Healthy and a few more How to use Sardines in a Recipe? and Easy Curry Fish: A Good Fish Curry Recipe. And don’t miss out on this one – What are some delicious foods for brain health?

What are some other foods I can eat for healthy aging?

Ok. Now we are talking. There is living longer, and then there is healthy aging, to make those long years count.

I a m going to leave it right here with some post suggestions. All of these post discuss eating these foods to boost your immunity and prevent all kinds of diseases. Have you tried any of these yet?

Health Benefits of Olives: Superfoods Snack #1

Health Benefits of Bay Leaves

Did you know eating Cruciferous Vegetables like Cabbage, Cauliflower, Broccoli and Brussel Sprouts helps prevent Cancer?

Much ado about fasting.

Fasting is all the hype and mega trend in the health and diet community these days. But have you ever wondered why all of the ancient religions prescribed a variety of mandatory yearly fasting regimens? I am almost certain it was universally known that fasting will help you cleanse, purify and heal. And thus age much better and healthier. There is way too much scientific data as well as proof from the new Fasting converts, healing all kinds of metabolic diseases by fasting. This study tried to mimic the metabolism of the people that won the genetic lottery of healthy aging and longevity by means of nutrition, fasting and calorific restrictions.

Dom D’Agostino’s Diet – A Primer On Starving Cancer Cells through Fasting and Ketosis.

Longevity Escape Velocity

Paraphrasing Futurist Ray Kurzweil, “Longevity Escape Velocity” is defined as follows. The longer you live, there will be at a point where you have lived long enough that the technology is going to allow you to live for as long as you want.
At EatPlayFit, we may or may not be in the quest for longevity escape velocity yet, but we sure want to make the years count, and however many years you live, you live them as healthy as they can be without medicines, or having to depend on life support systems.

Reminder for self, write part #2 soon to discuss more on longevity-related food and lifestyle choices and technological advances related to aging. Stay tuned …

Jerry Seinfeld Experiment: Don’t break the chain. Post #103

Losing Weight in Ramadan

Fast 2 Fit: Your Ultimate Guide to Losing Weight This Ramadan

Healthy Iftar Meals, Healthy Living, longevity, Ramadan, Self Care, Suhoor, Sunnah

Losing weight this Ramadan? Are you out of your mind? I gain 20 lbs after a month of excruciating fasting!! Well at least this is what I hear and witness year after year in the Muslim households. Ramadan is a food fest. People fast from Dawn to Dusk. As the time for Iftar nears, mostly women start preparing delicious meals fried carbohydrates, sweets, sugars, and all kinds of delicacies. And when the time for breaking the fast arrives at the sunset, everyone eats whatever is in sight. Essentially nullifying all of the health benefits of Ramadan.

And the other view I hear from people that do not know much or anything about Ramadan Fasting is.

Whattt??!! Not even Water?

Yes. Not even Water.

And No. It is not dangerous or harmful for you.

How do I know? Its only because Muslims have been observing the fasting in the month of Ramadan from Dawn to Dusk. For Over 1400 years, and no one has ever died from Fasting. Fasting during Ramadan is prescribed in Islam and is one of the Five Pillars of Islam. For a period of 29 (or 30 days), People do not eat, or drink from Sunrise until the Sunset. They are supposed to spend time in the prayers (Ibadah), to raise consciousness (Taqwa) and mindfulness.

I am seeing that modern science is finally catching up to all of the benefits of fasting. And Health and Wellness Gurus are re-inventing all sorts and modes of Fasting. So far. So good.

But Are there any Health Benefits of Ramadan Fasting?

Ramadan Meal Plans

Numerous scientific studies have been conducted during the Ramadan fasts and it was found that there are multiple health benefits including, but not limited to losing weight in Ramadan, managing diabetes, cholesterol, and blood pressure. Sleeping Better.

Among the proven health benefits of Ramadan and other time-restricted forms of Eating include Weight Loss, Reduction in BMI and Body Fat, Improved Sleep, and Mental Clarity.

Fasting has been found to reduce depression and anxiety, as well as prevention of neurodegenerative disorders such as Alzheimer’s and dementia. Ramadan fasting has been proven in multiple scientific studies, that it successfully prevents chronic health problems such as high cholesterol, heart disease, and obesity, as well as improves mental health and wellbeing.

You can download the Free Report below to learn more details of the studies here.

Do you feel guilty of spending your Ramadan in the Kitchen instead of inner reflection and purifying your soul?

Is this you? As the month of fasting begins, Do you feel the dread of low energy, fatigue, hunger, and thirst?
Do you feel tired all day? Scared of extreme hunger pangs multiple times a day? As the day passes by the feelings of weakness and lethargy that come from fasting. 

And then instead of self-reflection, and reading and understanding the Quran and Salah, you rush through your prayers and spend all the time in the kitchen making a feast. You meal prep your Samosas, Pakoras, dahi bhallas (or whatever the food of your region is), and Sweet delicacies to indulge in. And the time of Iftar and Dinner becomes a Big Night Time Food Fest with a variety of foods. So instead of Losing Weight this Ramadan, you are well on your way to put on some more.

What if you could actually get all of the health benefits of Ramadan this year?

It is no easy task when the physical restraints of fasting are so laborious on your body. A constant reminder of hunger various times a day teaches you the importance of food and water and the various bounties that Allah has created for us.

But I can tell you, there is a way. Rise to the challenges that Allah (SWT) set for us during this time, and develop a healthier outlook, all while losing weight, living our best lives, and remaining balanced as we progress through this holy month. The Fast 2 Fit Guide has Ramadan Meal Plans and Easy Recipes to multiply the Health Benefits of Ramadan for you multifold. And if Losing weight This Ramadan is your main goal, it comes with a promise of up to 22 lbs or 10 kg of weight loss this month – if you follow the program exactly as is.

“Allah is with those who restrain themselves.”

Quran 16: 128.

Some Ramadan Meal Plans

Here are some Ramadan Recipes. Meal Plan ideas, that are super simple and healthy such that you will enjoy the delicious food and not have to

Health Benefits of Watermelon, Summer Superfood #4,

Easy Meatballs Recipe with Spices and Herbs, Quinoa Recipe with Almond and Pistachio,

Curry Roasted Chickpeas – No one can eat just once.

Some ideas for Suhur – Chia Pudding, Suhur Chai, Slimming Morning Drink

What is in the Fast 2 Fit Guide?

In the Fast 2 Fit Guide, You will find proven Ramadan Recipes, Sunnah, and  Islamic ways to Weight Loss and lose up to 22lbs or 10 kgs this Ramadan. This book is an easy-to-follow guide for anyone that wants to lose weight for the holy month of Ramadan. The book contains delicious recipes using the foods mentioned in the Noble Quran. These recipes help you shed weight, burn belly fat, and build muscle. We also discuss ways of conduct during Ramadan for fasting, eating, and drinking as well as Prayers so not only you lose your physical weight you strengthen your Iman and Increase your Taqwa and Piety and Consciousness of Allah (SWT). 

What would you look like on Eid Day, 22 lbs (10 kg) lighter?

Let those gross bulging stomachs, flabby arms, and triple chins become a thing of the past! If you already have your Eid Clothing, Resize it to 2 Size Lower. Imagine if you could eat and drink all of the favorite foods of Prophet Mohammad (SAW). And follow the guidelines of Sunnah for this month of Ramadan. The guidelines were laid down 1400 years ago. Narrated, Followed, and Committed to over by the generations before us in the Hadith and Sunnah of Our Beloved Prophet (SAW).

Achieving Weight loss and Health by Observing the Islamic Methods of Fasting and Eating Foods according to the Sunnah of Prophet Mohammad (SAW). Do not forget to sign up one you check out the articles there.

Losing Weight This Ramadan

Jerry Seinfeld Experiment: Don’t break the chain. Post #96

Health Benefits of Water Melon

Health Benefits of Watermelon, Summer Superfood #4

Healthy Living, longevity, Weight Loss Recipes
Follow my blog with Bloglovin

Summer is almost here so I wanted to take a minute to write about the amazing Health Benefits of Watermelon. Watermelon is a juicy and delicious summer snack that is a good source of vitamin A and lycopene. Watermelon is 92% Water. Duh! that’s how it got its name. Its sweet water in a huge ball and perfection to combat the summer heat. I am sure you have been told by your various “Diets” that you cannot eat watermelon and lose weight. I call them out to prove it.

Have they gained weight from eating watermelon? not likely!

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Why should you eat more watermelon this summer?

Besides the fact that it is delicious, and an extremely healthy substitute for Soda and Coffee and any other means of hydration. Watermelon is rich in this magic Antioxidant called “lycopene”. Lycopene is what gives watermelon its pink color. For reference, Lycopene is also present in tomato, and pink guava, etc. According to this study, Lycopene in the watermelon helps prevent cancer, cardiovascular disorders, diabetes, and eye diseases.  Lycopene helps reduce insulin growth factor and hence prevents cancer.

We are usually not hungry, but we are chronically dehydrated. If you do not like water, make sure you snack on watermelons. And watch the hunger, as well as dehydration, go away. Cut it up in fun shapes, or blend it up in a cool refreshing drink. It tastes great as is, do whatever fancies your eyes and taste buds.


What makes watermelon good for me besides the water and lycopene?

Watermelons come from the same family of fruits as cucumbers, gourds, squash, and pumpkins.  According to this study, 100 g serving of watermelon is 30 kcal if you are counting.

Watermelon is good for hydration. It contains about 92 % water and 7.55 % of carbohydrates out of which 6.2 % are sugars and 0.4 % dietary fiber. Delicious Hydration that is. No better way to Substitute Water, if you ask me.

Watermelon is good for your eyes. The real magical superpowers of watermelon are in its micronutrients, vitamin C, citrulline, carotenoids and flavonoids. It is rich in Beta-carotene (an antioxidant that is good for eyes) and a precursor of vitamin A.

Oh did I say Watermelon is fat and cholesterol-free – if you are into diets and calorie counting.

Watermelon is rich in Vit B1. B6, and Magnesium and Potassium.

Anti Cancer Properties of WaterMelon. According to one study, Cucurbitacin in watermelon has antitumor, anti-inflammatory, and hepatoprotective properties.


So the point is when watermelon is in season and your grocery store has large bins of watermelon out. Do not get Intimidated. Buy them. Cut them up in various geometrical shapes – squares, rectangles, spheres, cubes, or fries (Is fries a geometrical shape?). Dress them up with lemon, or mint, or both.

Dont want to eat Watermelon? Cut it into random shapes and blend it in a large blender jar with some ice cubes and berries to drink it straight up. Freeze them and Blend to make a delicious Watermelon Slushie.

TLDR; Eat the Watermelon to stay hydrated, live longer and healthier.

Tell me about some other Superfoods.

The three Superfoods that I eat as part of my everyday diet, whenever the food is available locally and seasonally are below. And you should eat them as well, if you are trying to live healthier, longer and better. 1. Olives Health Benefits of Olives: Superfoods Snack #1, 2. Black cumin Seeds Immune Boosting Properties of Black Cumin Seeds. Superfood Spice #2 and 3. Garlic Health Benefits of Garlic, the Superfood Herb #3.

Here are some others on my list that I am researching and already consuming – The plants that are rich sources of bioactive molecules include garlic, ginger, tea, ginseng, black cumin, mulberry, raspberry.

Do you have a desk job? You sit at your desk all day and the job stresses you out. You follow through with a cycle of stress eating the first thing you get your hands on. If you want to finally lose all your excess weight and keep it off forever – without giving up great food, without sweating in the gym. Download this free ebook to learn  How to start losing your “computer belly” without counting calories, dieting OR sweating in the gym.

Jerry Seinfeld Experiment: Don’t break the chain. Post #95

Watch the funny of the day here 🙂

Spices Black Cumin Seeds/

Immune Boosting Properties of Black Cumin Seeds. Superfood Spice #2

Healthy Living, longevity

Today, I wanted to share the Immune Boosting Properties of Black Cumin Seeds. Also known as Nigella Sativa – by the scientists, Nigella Seeds by the people. And Kalonji or some similar names by the South East Asians. Also why you need to have this one spice in your pantry, even if you do not buy the 8 others that I always use in my recipes.

Is this the Panacea?

Panacea comes from a Greek word meaning “all-healing”. Panacea was the Greek goddess of healing. In the Middle Ages and the Renaissance, alchemists who sought to concoct the “elixir of life”. Elixir of Life would give you eternal life. And “philosopher’s stone” – which would turn ordinary metals into gold. They also tried to formulate the panacea.

From all of the new scientific research, it looks like we have a winner.

If there is only one spice you want to start eating, make sure it is the Black Cumin Seed. This spice is used in probably all of the ancient cuisines, from many centuries and for a good reason. From what you will read below – It seems this one spice gives you superpowers against a variety of sickness and diseases.

There is a method to my weight-loss nutrition. If I use an ingredient, there is a reason behind it (and a whole bunch of research goes into it). But hey I have done the research and writing about it here, so you do not have to re-invent the wheel.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

How to use Black Cumin Seeds in Recipes?

You can use it in any recipes from bread, yogurt, pickles, sauces, and salads. I love to use mine in stir fry, curries, and lentils. I know some people just swallow a tsp of seeds as is, but I am not as brave. I am going to stick to using it as a seasoning.

How much should you use?

I am so bad at measurements, but one rule of thumb with spices is that – less is more. I use about 1 tsp every time I heat oil for cooking. Usually, I cook for 4. And If you eat a little of it every day I am sure you are getting plenty in a long run!

The scientific name for Black Cumin seeds is Nigella Sativa. The main ingredient in the black cumin seed is thymoquinone, which is extracted from black cumin seeds and also sold as an essential oil or in capsules if you want to start taking it as a supplement and not as a spice.

If you wonder what Black Cumin Seeds look like, here it it in the picture marked by Red Oval. I buy mine from a local Asian Grocery Store, but you can order here online, like everything else these days.

Spices Black Cumin Seeds/
Black Cumin Seed – Marked in the Red Oval. (Picture taken by Calum Lewis from Unsplash)

So what exactly are the Immune Boosting Properties of Black Cumin Seeds?

Black Cumin seeds protect you against chronic neurological and mental illness, cardiovascular disorders, cancer, diabetes, inflammatory conditions, and infertility as well as various infectious diseases due to bacterial, fungal, parasitic, and viral infections.

Black Cumin seeds is also a cure for airway disorders, and chronic headache and back pain, diabetes, paralysis, infection, inflammation, hypertension, and digestive tract related problems. It has also been used topically where it is applied directly to the blisters, nasal abscesses, orchitis, eczema, and swollen joints.

This randomized controlled clinical trial in fifty volunteer obese subjects also demonstrated that an Extract of Black Seed Oil along with a less caloric diet significantly diminished the superoxide dismutase (SOD) level and helped with weight loss [1].

There is this study that offers a suggestion for using Black Seed Oil as a preventive measure against COVID‐19; There have been no clinical tests done yet, but I would be keeping an eye on it.

Well – If you are intrigued by longevity, good health and want to lose weight while eating some delicious foods (and not bland salads and crazy exercises) then book a call below to find out if we can work together.

And for your tiny dose of fun today, Enjoy this silly music video from the nineties ! The lyrics are taken from a famous essay — written in 1997 by Mary Schmich, a columnist with the Chicago Tribune!

Jerry Seinfeld Experiment: Don’t break the chain. Post #95.

Practice Self Care

How to Practice Self Care In Your Busy Life

Healthy Living, Lifestyle, longevity

How to practice self-care in your busy life is a guest post by Brad Krause. Brad left the corporate world to help promote the simple notion of self-care through his writing and consulting. In this article below Brad covers the mental health benefits of self-care, using basic but overlooked practices. Let us know in the comments what you think of this article and if you would like to hear more from Brad, you can find him at his blog here.

Over to Brad Krause!

Simple Ways to Practice Self-Care in Your Busy Life

Busy people don’t have time for themselves. They’re dedicated to their careers, passion projects, families, volunteer work, partner’s dreams, friends’ problems, neighborhood functions, professional organizations, and children’s schools. When you’re a busy person, there’s just no time for you because your time is being used up in so many other ways. This is how you’ve functioned for years…until you finally get burned out. This is when you need to practice self-care and focus on you. It is possible to take care of yourself when you lead a busy life, and here’s how.

Go on a lunch break.

Many busy people work through lunch either because they have too many things on their plate (except food), they’re overly devoted to their jobs, or they think everything will fall apart without them. Don’t be this person. Take a break, even if it’s only for 30 minutes. You need to eat, and your brain needs a mental break. Your creative thinking suffers if you don’t. You might even need a social conversation with coworkers to make your job feel a little more fun. The work will still be there when you get back to your desk, and you’ll probably be more effective at your job after that break.

Don’t bring work home.

Unless you work from home, you should never take work home. Home is your sanctuary and safe space. It’s not an extension of your office. If you do work from home, keep your bedroom off limits for work-related activities. Not only will working from the bedroom make it harder to focus on work, but you’ll also have trouble falling asleep because the stress from work carries over into your place of slumber.

Sleep in.

If you’re not already sleeping at least seven hours a night, you’re probably sleep-deprived. It might seem impossible to sleep earlier because by the time you’re done with dinner and dishes, it feels like you barely have any night left. You can change that by sleeping in later. Make Sunday meal prep day so you have grab-and-go breakfast and dinner ready to reheat during the weekday. Get your morning routine done at night. Exercise after work and take a shower at night to save yourself an hour each morning. Set out your clothes and pack your work bag before bed. When morning comes, getting ready will be a fast and easy process. To improve the quality and quantity of Sleep try these Foods for A Good Nights Sleep.

Eat a variety of food.

Self-care means feeding your body healthy food, but it also means letting yourself live a little. You’ll get bored eating the same foods every day, so treat yourself with a variety of healthy foods and an occasional cheat meal. Healthy eating will make you feel better overall, but monotonous eating can be hard to stick to. Change up the menu to prevent boredom with your diet choices and to increase the likelihood of maintaining healthy habits. If you can’t come up with new ideas to cook every day, subscribe to a blog that gives you new, healthy recipes to follow every day.

Practice stress management techniques.

De-stressing looks different for everyone. It could be meditation, exercise, going out into nature, playing with dogs, coloring, or a Zen garden for your desk. It’s whatever relaxes and calms you. Find your Zen and tap into it anytime you feel stress coming on.

Say no to negativity.

Whether it’s at work or in your personal life, don’t let negativity permeate your life. That means saying no to anything that doesn’t serve you or make you happy. That means removing negative influences from your life. That means cutting off ties with people that cause you pain. That means setting boundaries at work.

You don’t need to spend hours each day or even a full day each week to practice self-care. It can happen in the little things that you might overlook—the things that take minimal effort while making a big difference. As you continue to practice these things, you might actually graduate to giving yourself a real break.  

Photo Credit: Unsplash

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

Jerry Seinfeld Experiment: Don’t break the chain. Post #93


Did you know eating Cruciferous Vegetables like Cabbage, Cauliflower, Broccoli and Brussel Sprouts helps prevent Cancer?

Healthy Living, longevity, Weight Loss Recipes

There are many health benefits of Broccoli, Cabbage, Cauliflower, Brussel Sprouts, and other cruciferous vegetables. The cruciferous vegetables are rich in Sulforaphane1 which is anticarcinogenic. Anticarcinogenic is a fancy way of saying it helps prevents cancer.

I am a foodie, hence I love to eat. I will try a few recipes, and then almost always make it “Indian”. Indian food and Spices still hold the top spot in my tool kit of health, wellness, and longevity.

Once I start liking and enjoying some foods, I almost always begin researching what might be some health benefits of it. I knew as much that the cruciferous vegetables are low in carbs and easy to cook, and a perfect replacement for carbs to fill you up. But the health benefits of the Cruciferous vegetables – Broccoli, Brussel Sprouts, Cauliflower, Cabbage truly surprised me. Some other Cruciferous vegetables you will find around here again and again are bok choy, arugula, kale, watercress and radishes.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Sulphorafane (SFN) effectively inhibited tumor growth and increased the sensitivity of cancer cells to chemotherapeutics in patients with advanced-stage pancreatic cancers,2 (The same kind that took Steve Jobs away, as well as a very dear friend of mine.)

Various Scientific studies suggest that cruciferous vegetable intake may lower overall cancer risk, including colon, lung, and prostate cancer, particularly during the early stages.

Reference:Colon cancer , lung cancer, prostate cancer

Microwave cooking increases the sulforaphane levels in Broccoli.

Broccoli is on the top of the list, because it contains the highest amount of Sulforaphane amongst all of the Cruciferous vegetables. And little did I know that – Microwave cooking Increases Sulforaphane level in Broccoli by 80% at 50-60ºC.6

Let me say that again because there are way too many misconceptions about microwave cooking. Wash and separate Broccoli into florets. Put it in a microwave-safe bowl. Add 2 Tbsp Water. Cover and Steam for 4-5 minutes. Eat. Repeat.


What are some of the other recipes for Cruciferous Vegetables?

There are recipes all around this site that are healthy, highly nutritious, and delicious, and use one or many of these vegetables. Here are some comfort food-type recipes that are so easy to make on a weeknight, and uses any, or all of the Broccoli, Cauliflower, Cabbage, and more. Easy Thai Curry Soup , Steamed/Sauteed/Stir Fry Green Beans and Broccoli and Bok Choy Recipe with Garlic, Pepper, and Hoisin Sauce.

What are you going to cook for your own good health?

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

Unrelated to Sulforaphane, but something that might help you add Broccoli to your grocery list now, I have to share this really funny bit about what actually made me write this post today. My son and I were watching this program called “Too Funny to Fail” and caught the snippet of this Dana Carvey performance from SNL. We found it so funny,, that we had to listen to the whole song. And How can I not share it to brighten your day, if you have a weird sense of humor like ours?

She went downtown.
 She bought some Broccoli.
 She brought it home.
 Chopping Broccoli. Chopping Broccoli …..

I find it hilarious. Here it is.

Chopping Broccolleeeehh……

Jerry Seinfeld Experiment: Don’t break the chain. Post #88..

Health Benefits of Garlic

Health Benefits of Garlic, the Superfood Herb #3

Healthy Living, longevity

There are countless Health Benefits of Garlic. Hence it made it into the #EatPlayFit Superfood Ranking at #3. Trust me it is a difficult choice between Oh the Turmeric, Nigella Seeds and Garlic. I almost use garlic every day of the week in some way during my cooking, well along with Turmeric, Black Pepper, Onions, Ginger, and a variety of other Spices. Each of them deserves their own post; their time on the list will come someday!

The smell of Garlic is about all most people can handle, but the benefits are well worth it. Science shows that it is one of the most immune-boosting and nutritious foods. This pungent herb and its many cousins contain an essential oil called allicin that has been used for centuries to treat a host of ailments.

If I just reminded you about the amazing health benefits of garlic that you already knew about, then please add Garlic to your grocery list, now. For those that have no idea why the rest of the world eats garlic, read on.

What is garlic and remind me again of some health benefits of garlic?

Garlic, a member of the onion family, has been used as food and medicine for thousands of years. Garlic is well-known for its ability to enhance the flavor of foods, but it has many other benefits as well. Throughout history, many different cultures have recognized the use of garlic for the prevention and treatment of different diseases. Garlic gives your immune system a boost, helps fight cancer, lowers cholesterol, and reduces the risk of heart diseases and stroke.

BUT FIRST THE DISCLAIMER! And then a few handy-dandy lists.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Now onto 11 Health Benefits of Garlic; should be enough motivation to eat garlic every day.

I always end up with weird counts on my numbered lists. Oh well.

According to this study published in 2014, there are various health benefits that it lists, citing the information from ancient medicine and various other supporting studies to prove that the ancient humans, were on to something.

  1. Strengthens the immune system.
  2. Garlic helps detoxify the body
  3. Garlic improves Cardiovascular Health – and prevents heart diseases
  4. Improves blood circulation and managing the blood pressure
  5. Used in treating stomach ulcers
  6. Fights cancer as well as reduces the risk of getting stomach, liver, breast, colon, and skin cancer.
  7. Helps prevent  Thrombosis.
  8. Helps you fight colds and flu
  9. Helps lower bad cholesterol, and triglycerides.
  10. Anti-inflammatory and Analgesic (helps reduce pain)
  11. Garlic improves Liver Health

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

Some more reason why I eat garlic.

Avicenna mentioned in his 10th century book (The Canon of Medicine) that Garlic is used in the treatments of arthritis, toothache, chronic cough, constipation, parasitic infestation, snake and insect bites, gynecologic diseases, as well as in infectious diseases (as antibiotic).

  1. Garlic is an excellent source of manganese. Manganese can help regulate blood sugar levels,
  2. Garlic is known as a natural antibiotic.
  3. Garlic is a source of selenium which has antioxidant properties.
  4. Garlic is also a good source of vitamin B6.
  5. Garlic helps prevent atherosclerosis.
  6. Garlic is a great herb for the skin and hair.
  7. Garlic has antibacterial properties.
  8. Garlic is a highly recommended herb for the digestive system
  9. Ancient Chinese and Indian medicine recommended garlic to aid respiration and digestion and to treat leprosy and parasitic infestation.
  10. Garlic could be used for relieving toothache as well. Oh did i say in the previous list, that garlic is an analgesic?

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

The anti-cancer property of Garlic deserves its own mention.

As you will learn from this study, Garlic contains a large number of potent bioactive compounds with anticancer properties. Many compounds present in Garlic and Garlic extracts prevent the formation and growth of cancer, by mechanisms such as preventing DNA adduct formation, mutagenesis, destruction of free radicals, cell proliferation and differentiation, and formation of new blood vessels.

The important takeaway from the above scientific blabber is that, Garlic can help prevent cancer. Garlic can help slow down the mad-cell-proliferation that causes cancer. 

Furthermore, this study cited many other experiments that were done in rats, with chemically induced tumors of colon, breast, lung, lever, skin, prostrate, oesophagus, and stomach. As well as naturally occuring cancers in human studies. Garlic was found to show multiple anti-cancer activities that helped slow down the cell multiplication.

Enough talk about the diseases. You get the point. A gazillion health benefits of Garlic. How should you eat it?

  1. Garlic is most commonly added to savory dishes – Pasta, Stir-fry, Curries, Soups, Fried rice, Fried anything – You name it.
  2. It is used as a flavoring in dishes. Finish a Lamb Chop with Garlic and Rosemary like this recipe Reverse Sear Those Lamb Chops?
  3. It is used to make garlic oil, and pickles.
  4. Add it to Guacamole.
  5. Add it to marinades for your meats, burgers, and meatballs.

Recipes you can make with Garlic

The most comforting recipe to be made with Garlic has to be one of the Soup recipes around here. My every day Soup is definitely this Easiest Lentil Recipe with Immune-Boosting Spices, and Easy Thai Tom Yum Inspired Soup. And the reality is you can never go wrong with the quantity of garlic in these. Add as much as you want and you will still love it! One of the most indulgent way to use raw garlic would be in this Easiest Guacamole Recipe You will ever make.

What will you eat garlic in?

Comment and let me know.

How can I be done without my AI generated Poetry? This, I thought was hilarious. So here it is for me, and for you and every one to enjoy Garlic!

Garlic, the superfood, 
Is good for the heart, 
It gives you a kick, 
It smells like death, 
But tastes like pure bliss.

Jerry Seinfeld Experiment: Don’t break the chain. Post #87.

Dom D’Agostino’s Diet – A Primer On Starving Cancer Cells through Fasting and Ketosis.

Healthy Living, longevity, Ramadan

I was surprised to find out that Dom D’Agostino’s Diet Plan was one of the top searched terms that shows up this blog, and ​I decided to overhaul it and make it more useful for anyone that the Search Engine Gods send this way. Back when I wrote it, it was just some research I stumbled upon and I made the Explain-Like-I-Am-5 Notes for myself. Wait, Actually that is what I think this blog is like. I write for 5-year-olds.

Ok, First things First, Since we are talking about Cancer and Other diseases here.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

The Woe is Cancer! The disease “loved” by big pharma, hospitals, and the insurance industries alike. Cancer is crazy division of abnormal cells that spread and take over the “normal” cells of the useful organs of the body. And the Premise that you can starve the cancer cells by fasting – seems believable to me. Now, what I believe means nothing to anyone, including me ha! Where is the science? And we will discuss that shortly, but first What is Dom D’Agostino’s Diet and why are people looking for it?

Who is Dom D’Agostino?

You can find most of Dom’s work at his website here, and his social media here. But since you are here looking for this information, Dom has been doing and supporting multiple kinds of clinical researches on Fasting, and Ketosis, and ending Cancer, And he lives the fasting and ketosis lifestyle too, every day. Following Dom and the work of other Scientists, and Doctors I am fairly convinced that most diseases; diabetes, other cardiovascular diseases, and even most cancers are metabolic diseases. Oh, Hippocrates was right, after all. About – Let “food” be your medicine stuff.

And What is Dom D’Agostino’s Diet Plan?

Not only Dom researches on Ketogenic Diet and Fasting he also practices what he preaches. Dom D’Agostino primarily eats a ketogenic diet. The ketogenic diet is a very low carbohydrate, high fat, moderate protein diet. This puts the body into “ketosis”. A state of Ketosis is when your body starts burning fat for fuel instead of sugar and carbohydrates or other stuff that can convert into sugar.

OK. I get it. So what can I eat on Dom’s Ketogenic Diet?

Step 1 – Use an app such as My fitness pal or other apps that can help you count your calories and macro nutrient (Fat, Protein, and Carb) requirements. My benchmark for moderate activity for an average women is 1200 Calories, and Men is 1500 Calories.

Step 2 – Use seafood, chicken, other meats and dairy for protein and fat. Use lots of low carbohydrate vegetables. Keep your net carbohydrates (even from vegetable sources) to under 20 grams per day. Pretty much completely skip the fruits, alcohol and grains.

There are some recipes around here, which if you eat as is (without tortillas, grains, and fruits), they will pass the Ketogenic tests. Such as this Roasted Chicken Recipe – With Herbs and Spices, Easiest Guacamole Recipe You will ever make., Roasted Masala Cashews/ Almonds and Easy Thai Tom Yum Inspired Soup.

What about Fasting?

Now stack up fasting and extended fasting on top of the Ketogenic Diet, and you will see that your body will try to eat the “unwanted”, “abnormal” cells first before getting to fail the organs or eating the muscles. There is also a name for the process. “Autophagy” – That requires a whole blog post of its own. Someone remind me. Atleast that is the hypothesis in a very simple language. This is what scientists such as Dom D’Agostino are trying to prove in more controlled clinical settings. And in the case of Dom – also by example.

So, this doesn’t mean that the ketogenic diet and fasting is the silver bullet that would cure “ALL” cancer, however, it could be a powerful preventive tool as well as a cure if used in conjunction with other treatments!!

And Again, I Repeat – DO NOT DISCOUNT THE MEDICAL ADVICE and go on a fasting spree. Because that gal on the Internet told you so. But, Eat Healthily. Take small steps to live better. Drink water. If you have a family history of Cancer – Try Fasting and a Ketogenic lifestyle. If not all year, try it a few months a year as natural detoxification of the body.

Fasting is not a “new” science.

Whether or not you believe in any religion, all of the ancient religions of the world prescribed mandatory fasting. Where ever the humans downloaded the Religion from, I am sure someone knew some thing either by practice or whatever the prevailing “science” was then when humans were discovering Religion!

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

What are some benefits of the Ketogenic Diet?

If you are still here check out this popular TED talk by Dom.

One important point to note, not all cancers use sugar for energy and I have not had time to look at each type of cancer either. I am sure there is research available. Ketogenic diets have been found helpful in reversing and preventing the early onset of diabetes, cures Epilepsy that is incurable by other medications. Ketones generated as a result of the Ketogenic Diet controls seizures and protect the brain. Reminds me, Check out the Meryl Streep movie, First Do No Harm, true story of a boy whose severe epilepsy is unresponsive to medications. The boy, Charlie was cured by Ketogenic Diet. The ketogenic diet has been found useful in managing Ehlers-Danlos syndrome, which is a connective tissue disease that causes chronic pain and fatigue.

Ok So The Final Conclusion

All that said, if you are healthy (or not) try to eat unprocessed whole foods. Moderate Protein, Lots of vegetables, Fruits to get your other micronutrients. Lots of Water. Get a balanced diet, Reduce intake of grains and sugars in any and all forms. Fast occasionally, or Intermittent Fast Daily. Go outside, get some sunshine. Try to be generally happy, healthy, and hopefully be able to prevent the dis-eases.

Pretty Bad news for the healthcare industry, if you are all healthy and fit. So join my fight against the disease here, And Spread the knowledge. Share this blog with friends and family, so they can live healthily, ever, longer too.

Jerry Seinfeld Experiment: Don’t break the chain. Post #86.

Seen this making rounds on the Internet today. And I can say from living here, that it is the Truth, And a sad reality of the healthcare system in America.

Norway University Calls On Students to Return Home From Countries With ‘Poorly Developed Health Systems’—Such as the USA. Read more here.

And curious to see what you all think of it. Oh and here is something else to think about.

One quarter of what you eat keeps you alive. The other three quarters keeps your doctor alive.
-Egyptian Proverb.
foods for brain health

What are some delicious foods for brain health?

Children Health, Healthy Living, Kids, longevity, Weightloss

I wanted to talk about foods for brain health. I am sure if you hang out in the life extension circles you keep hearing people supplementing with Ashwagandha, Reishi, Cordyceps, and Chaga thrown around. And I have tried all at some point in time. But the reality is they are not everyday foods, at least not yet.

Has foods for brain health anything to do with weight loss?

Maybe. Maybe not. The principle we follow at Desk Job Weight Loss is not to rule out any food groups. Eat foods that are good for you in general. And you will eventually lose weight.  

I am sure you have heard it and seen it all if you ever went googling for advice on how to lose weight.

Stop eating Carbs.

Stop eating Fat.

Stop eating sugar.

Stop this. Stop that!! Eat this, not that!!

Well, the truth of the matter is you do not need to go on a low carb, or a low-fat diet.

All you need is RIGHT Carbs , RIGHT Fat and RIGHT Nutrition foods. 

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Go Fish And Stop Brain Fog!

If you are in a job that requires using your brain (That is probably all of the jobs or no jobs at all. You need to use that brain every second of your life)

In order for your brain to function optimally, chose brain-friendly foods! Sound brain health is key to your overall wellness. It will help your brain grow healthy cells, neurons make healthy connections, and operate efficiently.

Being calm helps you manage stress eating better as well, if you are the kind that eats an entire tub of ice cream because you are not feeling good, for no apparent reason.

Here are some recommendations for foods for brain health.

There may be more, but here is a start.

  1. Fish: wild-caught salmon and sardines (omega-3s)
  2. Berries: blueberries, blackberries (antioxidants)
  3. Greens: broccoli, asparagus, bok choy, spinach, collard greens, papaya (folate)
  4. Dark Chocolate
  5. Nuts + Seeds: almonds walnuts, ground flaxseed (omega-3s)
  6. Coffee, Teas, nootropics – such as Lions Mane, Reishi, Cordyceps and Chaga Mushrooms.

What are the best carbs to eat for brain health and weight loss?

The best carbs to feed your brain come from fruits and vegetables such as Berries, Greens, and really the old adage – eat a rainbow. The best fats to feed your brain come from Sardines, Salmon, Flaxseeds, Nuts, and Avocado. Not only does this fat keeps you feeling full longer it provides you with a burst of energy throughout your workday.

Folate is a water-soluble B-vitamin (B9), that is found in the greens like broccoli, Brussel sprouts, bok choy, spinach, and collard greens to help strengthen the neurotransmitter function. You would also know it from the prenatal vitamins that are rich in folate to prevent the NTD (neural tube defects in the babies). And while we are on the topic of Folates, here is a recipe you might want to try Steamed/Sauteed/Stir Fry Green Beans and Broccoli.

Papayas are rich in folate as well as great for general digestive health besides being delicious.

Flavonoids in dark chocolate helps in improving memory. Yum. I will take 2 please!

Is Caffeine a good food for brain health?

I am a coffee and black tea addict, and I probably overdo it. Coffee and Teas have surprising brain-boosting effects. According to this study Caffeine improves concentration, memory recall, and physical performance. I was actually pleasantly surprised to find out that Water and Caffiene are still the top most consumed liquids in the world. Not soft drinks, not alcohol, or got milk?

While Coffee and teas are perfect for their energy-boosting properties they come with a very-literal addiction. The nootropics mushrooms such as Lion’s Mane, Reishi, Cordyceps, and Chaga are great for boosting energy levels if you are not into coffee and teas. I have tried some of them personally and they are great if you do not drink coffee and tea and want to try a non-addictive and more beneficial alternative.

Just remember to drink coffee and tea as coffee and tea. Not as Redbull, 5 hour energy or other supplements that promise quick energy.

Still here? In that case here are some recipes to try for your brain health and weight loss today.

How to use Sardines in a Recipe? or this Curried Fish

Random Green Smoothie And Bagel Smoked Salmon Sandwich

Energizing Morning Routines Part 1 – Breakfast.

Finally, here is another non-food way to boost your brain. Learn to solve a Rubik’s cube. Play some chess. Solve a math problem.

Look deep, Josh. It’s there. It’s twelve moves away, but it’s there. You’ve got him.

– From the movie and book Searching for Bobby Fischer

How many moves ahead do you see in chess?

Photo by Heidi Walley on Unsplash

Jerry Seinfeld Experiment: Don’t break the chain. Post #80.

How to start eating more vegetables

How to start eating more vegetables, even when you hate them?

Healthy Living, longevity

How to start eating more vegetables. Yeah, I know you say you already eat them. But do you really? I mean really? I mean, do you eat them as a snack, a side dish, or the main dish? You see, most people have a problem with vegetables. They don’t know how to cook them, they don’t know what kinds of vegetables to eat, they don’t know how to flavor them, until you have been here. Read on to learn more.

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

Why should I eat more Vegetables?

Not going into too many details and scientific proof today, because each vegetable probably deserves its own article. And since this space is about weight loss, the first of I will go with this advantage of eating vegetables. Besides fasting or starvation, the best way to lose weight and keep it off is to eat a healthy diet that is full of essential nutrition and high in fiber. Vegetables, unprocessed whole grains, and fruits contain naturally occurring vitamins, minerals, and antioxidants, such as Peach, Pear, Plum, Apples, Broccoli, Spinach, Asparagus, Kale, Carrots, Cabbage. Most vegetables are high in fiber and low in calories, so they fill you up without adding excess calories.

You can also read some scientific information here about the benefits of vegetables – Did you know eating Cabbage, Cauliflower, Broccoli and Brussel Sprouts helps prevent Cancer? , Health Benefits of Spinach and Health Benefits of Olives.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Ok. Ok. I get the point. I need to eat more vegetables.

How do I start eating more vegetables?

You can try out these following ways, in any order. Do not just read this post and then not take action. The only way for you to know if this works is to actually try it out.

Roast The Vegetables

Toss up the vegetables in a small amount of oil and herbs of your choice. Potatoes, Sweet Potatoes, Cauliflower, Brussel Sprouts, Broccoli, Cabbage, Onion, Tomatoes, Carrots, Zucchini – Really choices are endless. You can roast any vegetables. Dress them up with Sumac, or Mustard, or Lemon Pepper, Cayenne Pepper, or just plain Salt and Pepper. Find a sheet pan or a large pyrex pan. Spread in a single layer. Roast at 450F for 25-30 minutes. Check in between to stir. And done. If roasting in an air fryer, it should take about 10-12 minutes at 360F.

Steam The Vegetables

Start eating more vegetables even if you hate them
  1. If you do not have this  Steamer Pot; Get this versatile collapsible Steamer basket. For under $10 you will be steaming vegetables like a gourmet chef. 
  2. Steaming Vegetables is Super Simple. The idea is that the vegetables should not touch the water, and cook only in the steam. When you steam the vegetables right, they retain all of the nutrition as well as a beautiful bright color. 
  3. Fill the Pot with about 1 cup of water. Put all of the vegetables on the Steamer Insert. Put the Steamer Insert inside the large pot. Heat the pot on high heat. Steam for Only 4-5 minutes. Take vegetables out of the inner pot. Let rest. Sprinkle Salt and Pepper and eat with a side of proteins or by itself.

Dip the Vegetables

There are so many delicious dips you can dip the veggies in. Guacamole, Salsa, Tzatziki, Hummus, Spinach/Artichoke dip, Crab dips. While you are here definitely try out this Easiest Guacamole Recipe You will ever make.

If you see open spots in my calendar below, it means I still have some free clarity call available for my weight loss coaching program. Learning how to make vegetables taste good is a big part of weight loss. Book this call below to find out how.

Contd.. How do I start eating more vegetables?

Curry the vegetables.

If you make this Brown Curry Sauce you can pretty much add any vegetable to it, cook for a few minutes and eat the vegetable with a side of quinoa or inside a wrap. Such as this Curried Cauliflower Recipe aka Aloo Gobhi or this Green Beans In Brown Curry Sauce.

Vegetable Soups

There are many soup recipes where every vegetable works such as Easy Thai Tom Yum Inspired Soup. or this Easiest Lentil Recipe with Immune-Boosting Spices.

Stirfry the vegetables

Similar to the soups, chop any vegetables, add garlic and ginger and other spices and stir fry them. Such as this Cabbage Stir Fry Recipe with Fat Burning Spices or this Steamed/Sauteed/Stir Fry Green Beans and Broccoli.

Not in the mood for spices, then try this Easy Baby Bok Choy and Red Cabbage Recipe, and Bok Choy Recipe with Garlic, Pepper, and Hoisin Sauce. recipes.

Well. There you have it. My challenge to you is to challenge yourself and try these methods one at a time. And do not overcomplicate it. Any vegetable will do. Even the Potatoes and Sweet Potatoes will steam, and roast and curry and soup as well, and taste better home-made.

If you are intrigued by longevity, good health and want to lose weight while eating some delicious foods (and not bland salads and crazy exercises) then book a call below to find out if we can work together.

Help yourself to these corny vegetable jokes for the day if you want to feed your kids more vegetables.

We do not have any vegetable jokes yet. So if you find any Lettuce know.

Great. He cut himself, so now we are all going to start crying.

How do you fix a cracked pumpkin? In a pumpkin patch.

*Sourced from Interwebs.

Jerry Seinfeld Experiment: Don’t break the chain. Post #79.

seinfelds productivity hack

Greatest Productivity Hack And Tiny Habits.

Kids, longevity, Weightloss

Rewriting this article on tiny habits and productivity. I am updating this post after the 78 straight days of blogging into the aether. I got to 78 straight days of writing, by following the advice I share in this tiny article. Well, These are still my top 2 recommendations for reading.

  • Is this Anything? by Jerry Seinfeld
  • Tiny Habits – The small changes that change everything by BJ Fogg.

Even if you don’t get to read the books, here are somethings I really think will make a big difference in your life, immediately.

From Tiny Habits

BJ practices what he calls Maui habit. This is how it goes:

After I put my feet on the floor in the morning

I will say “It’s going to be a great day.”

And then celebrate. <Do a fist bump. Say Yes. Do a little dance – whatever celebration comes naturally to you.

From Tiny Habits The small changes that change everything by BJ Fogg.

From Is this Anything?

While I still catch the Comedians in Cars Getting Coffee often on Netflix, And Seinfeld claims again and again that his work(the book, and the show) is about nothing, It truly is about everything.

Going back to why I wanted to write about Seinfeld’s Productivity hack today, is because I recently discovered how consistently Seinfeld writes, and creates his material. Seinfeld told Tim Ferriss in an interview recently that he writes every single day for 30 minutes. Follows the exact same routine. Morning Coffee, Yellow Pad, Bic Pen. No matter what, he writes in those 30 minutes or stares at the blank page if he cannot come up with anything. Writing is hard work!

This attitude is the exact way to start out in the world of comedy. Expect Nothing. Accept Anything.

Jerry Seinfeld

There is this famous idea making rounds in the internet, which Seinfeld has since declined on a Reddit AMA but I love the idea and still prefer to call it the Jerry Seinfeld Productivity hack.

Consistency – Greatest Productivity Hack

Take any goal. Strength training, Weight Loss, making Top Sales Person of the Year for your company. And for me Writing. I am trying to Write. So here is how you approach it.

  1. Get a Wall Calendar with large boxes for each day.
  2. Write each day. (Train each day, make that sales call each day, take action)
  3. Use a Big red marker to cross off the date for every day that you take action.
  4. After a few days you will have a chain of Red Xs.
  5. Your only job from then on is – Do not break the chain.

So, even though Jerry did not come up with the idea, I have watched way too much Seinfeld that I almost hear the instructions in his voice.

What is a Tiny Habit?

Writing is hard. (So is strength training, running, eating healthy, losing weight)

Well this is where tiny habits come in. BJ Fogg describes a tiny habit as a behavior that you do one time, that takes less than 30 seconds to do and finally that requires very little effort.

How would one apply this to writing? Using the tiny habit framework, here is what I will do:

After I make my morning tea, I will go to my office and open wordpress to write. <And then do not forget to celebrate. Fist Bump! >

How would you apply this to strength training?

After I finish dinner, I will lay out my gym clothes and shoes. <And then do not forget to celebrate. Fist Bump! >

Here are some other simple yet effective tiny habit examples to start doing right now?

  • After I get up from my work desk, I will tidy up one item. And then Always “CELEBRATE”
  • After I brush my teeth, I will floss one tooth. And then Always “CELEBRATE”
  • After I lay my head on the pillow, I will be grateful for one positive thing from my day. And then Always “CELEBRATE”

I see, you get the idea.

What has celebration got to do with tiny habits or goal setting?

I write more about Celebrations here Why is Celebration important in creating habits? What are your favorite ways to celebrate? Think – what you do when you are able to solve a difficult problem? Or When you ace a test? Or when you

Oh as for Jerry Seinfeld’s “Is this anything?” It is just a fun book to read and be inspired by the amazing craftsman that he is. If you have been a fan of the sitcom, it is like reading it on the page. It is actually about everything!

What is your big goal that you can apply the tiny habits method to?

Jerry Seinfeld Experiment: Don’t break the chain. Post #78.

why is celebration important in creating habits

Why is Celebration important in creating habits?

Kids, longevity, Weightloss

Why is celebration important in creating habits? I can personally vouch for Tiny Habits, Atomic Habits and Zen Habits methods of habit formation. They have worked for many many years in all of the areas of life – eating well, figuring out work, kids school, and everything in between. You can read about it here and then come back to read this post.

Emotions create habits.

BJ Fogg in his book Tiny Habits – The small changes that change every thing.

Oh and if you have already not picked up the book for reading, you can do that here. Tiny Habits – The small changes that change everything by BJ Fogg. Might be just the perfect present for yourself if you are trying to change any area of your life!

But I heard that repetition creates habits.

Maybe it does. When you are trying to wire in a new habit, it is perhaps the repetition for 21 days, 33 days, or 66 days that creates the habit. But more importantly, the question is how do you make the repetition itself automatic? That is where the celebration comes in. You create the habit by feeling good. And you can actually trick your gullible brain into feeling good in order to create the habit faster. Celebration makes the repetition automatic.

What happens when you take a bite of that chocolate chip cookie, or your favorite dessert or food? You feel good, and you want more of it.

Stronger the emotion of celebration, faster your brain rewires. There are many ways to celebrate. You might be the one that celebrates over-the-top happy dance, or one that celebrates with a fist bump or high five or a quiet YESSS!!

For your brain to rewire into doing the new habit, you have to do the celebration immediately after doing your habit. Essentially you are feeling the emotion right after the new habit. All habits form in this way – the good ones, or the bad ones!

So in my case, of trying to improve my writing here is the recipe I follow: After I make my morning tea, I will go to my office and open WordPress to write. And then I do a Fist Bump. <<thas my over-the-top celebration for just opening the WordPress. well now that I have WordPress open, I will do the writing. But the important part is I need to get into the habit of opening the WordPress at some point during the day!>>

Well now that I am up to my 79th day of writing, I do not need to celebrate anymore. So you can actually stop the celebration once your habit is fairly automated.

How do you celebrate when your favorite sport team wins?

Find your celebration.

And use it to create new habits. This year, for the first time you may actually succeed in keeping up with your new years resolutions!

If you are into that kind of thing, may I ask What was your New Years Resolution for 2021 and How is it going?

Jerry Seinfeld Experiment: Don’t break the chain. Post #79.

Traffic Light Eating

Did you know about Traffic Light Eating Plan?

Children Health, Healthy Living, Kids, longevity, Weightloss

I first learned about Traffic Light Eating from Dr. Sears Wellness Institute, when I was researching childhood nutrition habits for my own kids. It is a great way to teach young elementary school kids about nutrition. Which kid does not love traffic lights? Not only it help your kids eat healthier, but It can also help you lose weight and eat your full serving of nutritious foods during the day. 

Eating healthy doesn’t have to mean counting calories, monitoring fat content, or analyzing every detail of the nutrition facts. While that information is certainly important, it can become overwhelming when trying to make healthy choices for you and your family.

Choosing healthy foods doesn’t have to be complicated. 

What exactly is Traffic Light Eating?

One of the ways to teach kids about making healthy food choices is Traffic Light Eating. When kids eat healthy, there is less junk food In the house, so it’s a win-win for all.

Traffic Light Eating System was created by Dr Leonard Epstein. He named the diet The stoplight Diet for Children. Dr Epstein used a tri-color palette to create an easy-to-follow diet for overweight children to help them lose weight and begin a lifetime of good eating habits and good health. 

Traffic Light Eating makes eating healthy simple to understand, especially for kids. Just like when you are driving a car, a traffic light tells you what to do. Here is how it goes:

Traffic Light Eating

Green means “go”

Yellow tells us to “slow down”

Red means “stop” and think

From Dr Sears Wellness Institute

Green Light foods are “go” foods, meaning eat as much as you want.

These include all fresh fruits and vegetables. Emphasis on fresh – these foods are grown, not manufactured. Packaged gummy fruit snacks are not Green Light foods! Take the kids to your local farmers market and get the fresh locally grown seasonal fruits and vegetables. Most fruits and vegetables are easy to eat. They do not require any special preparation either. Wash, Clean and Cut into fun bite sized pieces. Eat them as is or eat with a dip.

If you are calorie counting: These foods are low in calories and high in nutrients. In other words, Green Light foods are nutrient-dense.

Examples – Apples, Bananas, Oranges, Carrots, Cucumbers, Peaches, Berries, Guavas, Kiwis, Mangoes, Pineapples – All fruits and vegetables. Oh. Water. Water is a Green Light Grow “Drink”.

Yellow Light foods are “slow down” foods.

While foods that fit in this category are okay to eat every day and are essential to your health, they should be eaten in moderation. Too much of a good thing really is no good! Examples of Yellow Light foods include: whole wheat pasta, eggs, chicken, salmon, nuts and seeds, rice, whole grain bread, and yogurt.

If you are calorie counting: These foods have more calories than Green Light foods and usually have more fat or sugar as well.

Red Light foods are “stop” and think foods.

Since these foods are low in nutrients, high in sugar and contain artificial sweeteners and ingredients, you should try and find a healthier option, or eat a smaller portion. Examples of Red Light foods include: cookies, candy, fatty meats, sugary drinks, bacon and other processed meats and frozen yogurt.

If you are calorie counting: These foods are lower in nutrients and higher in calories, fat and sugar.

What are your favorite Green Light Foods? While you answer this question also check out this post about creating your Super Fridge to beat the fat – The Answer to Obesity is In Your Refrigerator. And this one if you need any convincing to drink more water – Hydration Matters: Drink More Water.

P.S. Here are my Go-To Green light foods, depending on seasons and availability.

• Fights Infections & Natural Antibiotic: Tomatoes, Spinach, Garlic

• High in protein, extremely beneficial to diabetics and is considered one of the top ten vegetables: Artichoke

• Natural expectorant (for coughs): Chili peppers, radishes, onions

• Protects against environmental pollutants which cause cancer: Berries, red grapes, celery

• Top 3 fruits over all: Avocado, papaya, guava – Also because I love the taste of these.

P.P.S. Also check out this post about Energizing Morning Routines Part 1 – Breakfast..

picture by hoang ton on unsplash

Diet Coke, Diet Pepsi – What about it?

Healthy Living, longevity, Weightloss

People ask me this all the time, What about Diet Coke? Diet Pepsi? Should I be able to lose weight if I drink diet <Insert Favorite Drink Name here>. I can not live without my Diet <Blah>. A look in the mirror or a self-reflection will tell you the answer. You do not need to pay me to answer that question for you. If you are unhappy with how you look and feel, you cannot keep doing what you always do. It is probably a time for a change.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Are “diet” drinks good for you?

Seen in big bold colorful writing on food labels on your diet coke and other foods in the box – No Sugar Added, Low Fat, No High Fructose Corn Syrup, Low Sugar, heart-healthy.. I can probably go on and on about the adjectives being freely used, but you get the point.

Today I want to call them out – the food and health Industry in USA

for their total, utter and complete “fortified” Bull$$$t,

You have been lied to for decades by food pyramids, politicians, and lobbyists because keeping you in the dark is good for the big Food, big Pharma, Hospitals, Doctors, Health Insurance, and even the diet food industry.

There is also diet alcohol available these days. SMH. Wait. Can I SMH in a blog post? Or is that a social media thing?

Only to find out that you put on more weight as the days go by and by the way you have no energy, you crash 2 hours after eating your diet food and have to go back for your next diet coke.

The Lies Food Industry Tells You.

A 2020 Study by NHANES determined that over 73% of US adults are overweight or obese. That should tell you who is benefitting from the lies perpetrated by the food industry.

I am making no friends by telling you to stop believing the lies of the Health (Read: Processed) food Industry. and I understand I am punching a hornet’s nest by saying this but I was never known for playing it safe so here goes:

They Lie.

They want to keep you stuck.

They don’t have your best interest at heart.

If you want to live a long and healthy life if you want to be able to live long enough to see your children and grandchildren….

Then here is the real truth

You have to break the addiction to Processed Food.

If you are sick, have diabetes, high cholesterol, a heart condition, or are overweight or obese.

It is not you, that is the Problem. It is the chemistry of the food that you eat.

Fix the nutrition first, and It becomes a no-brainer to lose weight.

May be you heard this here first. But I am positive others have said it before.

Ok. We get the point. What diet should I get on?

Really, no matter what diet you follow, you will be fine as long as you eat unprocessed food.

Processed food is everywhere. It is difficult to avoid. Pretty much everything is processed and modified but try as best as you can to read the ingredient label.

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

Here are some other ideas to help you get unprocessed foods:

  1. Buy Local: Local produce has longer to ripen naturally before it is picked. This means more nutrients for you!
  2. Eat REAL foods – Foods that are grown, not manufactured, processed, or modified and they do not contain unnecessary additives or preservatives to make it shelf-stable. Think fresh fruits, veggies, nuts, seeds, legumes, lean meat, and fish. 
  3. Avoid the “Dirty Dozen”: This is the list put together by the Environmental Working Group that highlights the produce that has the highest pesticide residues than other produce items. 
  4. Eat Seasonal Produce: Seasonally fresh produce is picked when ripe and fully developed. This means the plant has also had more sun exposure and will have higher levels of antioxidants.
  5. Wash Your Produce: If you are unable to purchase organic produce, make sure to wash it well in order to remove harmful pesticides from the surfaces of the food. 

What if I cannot break my diet pepsi (diet coke) habit?

Eating unprocessed foods is a lifestyle choice. Once you notice the positive benefits, it will quickly become a habit! I get it. It is difficult swapping your diet coke and diet pepsi for water. But you can try it out. Not ready to give up all at once? Try it a few times. When you go to the refrigerator to get the next can of diet coke, get a bottle of water as well. Drink water first.

Is Diet Coke or Diet Pepsi good for weightloss?

Figure out, how can you make this habit tinier, smaller, atomic, more quantum?

Here is a way: Start by making just a few small changes. Choose fresh, raw, whole foods and get into the habit of keeping them readily available so you can snack on them at the next craving. 

Read more about Hydration Matters: Drink More Water.

Do different. Be different. Feel Good.

True Story – Heard around town at McEvil – I want a diet coke with my Quarter Pounder and Fries. Because I am watching what I eat.

Jerry Seinfeld Experiment: Don’t break the chain. Post #74.