• In :
• Nov 2021 LP

A healthy lifestyle for a healthy life
Drawing on her knowledge and years of experience treating her clients, Naini Setalvad offers some tips to age well

Why fear age? You have been growing older since the day you were born! In fact, you feel younger as you age because you do not have to conform to societal norms, and you can finally put yourself first. But the biggest perk of ageing is the wisdom that comes along with it. So, let me share with you the nutritional wisdom I have garnered over the past 21 years, which will assure you age disease-free. Do not worry; you do not have to go looking for exotic ingredients anywhere. Our rich Indian cuisine has the answer to all our woes.

1. Organic food: If you ask me, farm to fork is the only way to go. If we are asking our kids to stay away from junk food due to additives and food colourings, then why are we doing ourselves a disservice by consuming chemicals and pesticides? Vegetables, fruits, grains, nuts, and seeds are truly healthy only when they are unadulterated. For that, see to it that your produce is fresh, seasonal, and local. Such food is also more sustainable and devoid of any toxins that can lead to diseases.

2. Perfect digestion: I am a firm believer that you may not necessarily be what you eat, but you are definitely what you digest. Poor digestion is the root cause of all problems. It has been linked to skin disease, gastritis, diabetes, and even cancer risk. What is worse, an unsettled stomach can leave you irritable and moody. Why bring upon yourself a host of issues when all you need to do is eat digestion-friendly foods like banana, papaya, ginger, cumin, asafoetida, fibre-rich vegetables, and spices? Make sure spices are tempered in good quality fat for better absorption and to protect the stomach lining.

3. Proper chewing: Haven’t we all been told as kids to chew our food properly? Well, then why do we forget this essential practice when we get older? Chewing your food properly not only exercises your facial muscles but also helps digest food better. It takes the pressure off the digestive tract and ensures that you have clear digestion. So, chew well and retain your youthful glow and vigour.

4. Food combinations: We are quite fortunate to have grown up on Indian food, where the correct combinations have been perfected over centuries. Take, for example, the standard Indian meal; it has a balance of grains, pulses, vegetables, and fats. This provides satiety and prevents mid-meal binges that can increase your weight. Combining cruciferous vegetables with a pulse, having two forms of proteins at a single meal, and having fruit along with a meal are all poor combinations that lead to digestive disorders.

5. Intestine cleansing: I think it is important to note that digestion does not end in the stomach. The intestine is the site of absorption of nutrients, and it is nutrient malabsorption that can make you constantly feel hungry and exhausted, and lower your immunity. To allow maximum absorption, cleanse the intestine of toxins and harmful microbes. How is this done? By adding gut-friendly bacteria through probiotics like pickles, kanji, and fermented foods like idli and dosa. These gut-friendly bacteria help in the synthesis of a vital vitamin— Vitamin B12. It is very important to keep B12 levels up as it drives many internal processes.

6. Walking in the sunshine: Another very important vitamin is Vitamin D. This is integral for our immunity and maintaining strong bones. The best source is the omnipresent sunshine. A daily stroll in the sun will give you the required dose. In fact, a daily walk helps keep joints and bones lubricated and reduces excess weight. Do note that vitamin exposure is conditional and hence levels should be tested. If low, supplementation under the guidance of a physician is recommended.

7. Laughter: Talking about doctors, I’ll share with you an age-old secret: there is no better medicine than laughter. Having a good laugh releases dopamine and other feel-good hormones that keep worry, sadness, and anger at bay. And as we all know, these are the root cause of all diseases.

By paying heed to these tips, you will breeze through life feeling healthy and energetic. As they say, youth may be a gift, but age is a work of art.

Sandwich Dhokla
Ingredients

• 1 cup regular rice

• ¼ cup urad dal (split and husked black gram)

• ½ cup thick curd

• ½ inch ginger, chopped

• 1 green chilli, chopped

• 2 to 3 tbsp water for grinding

• ½ tsp oil to be added later to the batter

• 1 tsp Eno fruit salt or ½ tsp baking soda

• ½ to 1 tsp oil for greasing the pan

• rock salt (sendha namak, edible and food grade) as required

• black pepper powder as required

• red chilli powder as required

• roasted sesame seeds as required

• coriander chutney

• 1 cucumber (thinly sliced)

• 1 tomato (thinly sliced)

Method
Rinse and soak the rice and urad dal separately for 3–4 hours.

1. Drain them well, add ginger and chilli, and grind to a smooth batter.

2. Mix in the yoghurt and salt. Keep in a warm place to ferment for 7–8 hours.

3. Add oil and fruit to the batter and stir well.

4. Pour on a greased pan. Sprinkle black pepper powder, red chilli powder, and roasted sesame seeds on it.

5. Place the pan with the batter in the steamer or pot or pressure cooker.

6. Cover and steam for 20–25 minutes or more till a toothpick inserted in the dhokla comes out clean.

7. Slice the dhoklas, and apply coriander chutney and vegetable slices to one side. Cover with the other slice and your sandwich dhokla is ready.