DO’s and DONT’s OF A HEALTHY LIFESTYLE
SUGGESTED BY Dr. KHADAR VALI
FOOD: Eat SIRIDHANYA as a staple food. One can make all varieties like idli, dosa, rotis, rice
items, snacks, sweet and hot using these five siridhanya (foxtail, little, Kodo, barnyard and
Quit rice, wheat, nonveg, eggs, maida (all purpose flour), tea, coffee, sugar, A1(jersey) milk, refined oils, health drinks (bournvita/ Horlicks/ complan etc), Indian cottage cheese (paneer), soya, dry fruits, packaged and junk foods (chocolates, ice creams, cool drinks, pizzas, burgers etc).
Do not mix siridhanya (millets). Never use as multigrain flour. Each siridhanya is unique and
helps in curing our body when taken individually.
HERBAL DECOCTION: Drink herbal decoctions (kashaya) made from fresh leaves. Take a fistful
of clean, fresh leaves, boil in structured water for 3 to 4 minutes, strain and drink.
STRUCTURED WATER: Store water in a steel or clay pot with copper plate immersed in it for
7hours or overnight. Use this water the next day for all cooking and drinking purposes. Cleaning
copper plate is mandatory using tamarind or lemon and salt.
MILK: We can use desi cow milk for making curd, buttermilk, ghee (never consume milk directly). One can even extract milk at home by using sesame seeds, groundnuts, finger millet, coconut, safflower seeds. We can even use this milk to make curd.
SWEETENER: Use palm jaggery as a sweetener instead of sugar and sugarcane jaggery (not suggested for sugar patients). Never use artificial sweeteners.
OILS: Use only wooden Ghani (bull driven) oils as they are cold pressed, and so preserve the
nutrients extracted from groundnuts, safflower, sesame, coconut. Store them in steel or glass jars.
UTENSILS: Use stainless steel or clay utensils for cooking. We can use an iron pan or tawa for making chapattis and dosa (avoid pressure cooking, non-stick utensils).
EXERCISE: Walk for at least 1 hour daily. If having trouble while walking apply sesame oil and massage well.
MEDITATION: Meditate for at least 10 to 15 minutes daily.
SLEEP: Sleep in total darkness without any lights for a good and undisturbed sleep. Wakeup before sunrise, complete dinner by sunset, sleep by 9 p.m